Sometimes the most important reminder I give people in my practice, and likely the most frustrating, is that healing takes time. Sometimes healing happens quickly, other times, less so.
The body will always try to adapt and move itself forward towards a healthier state if it can, but it’s not always a linear, straight path. I t is however, a progressive process provided the right healing environment is being created.
Whether you have an injury, some internal dis-ease, or emotional strain, when you make changes and your body starts healing, it’s amazing!
BUT, since we are complex and dynamic beings who are exposed to physical, emotional and chemical stress all the time, sometimes healing slows down.
Or seems to stop.
At least that’s how it feels.
If you’re making an effort to support your health and healing, it’s never lost.
If you’re feeling this way, here are 3 things you can do:
- Keep going! Stay consistent with the treatment protocol has been suggested, even if that’s rest.
- Believe you can heal. The mind is a powerful part of all healing and recovery.
- Talk to your health care providers about what else you can do to support the process, and then take responsibility for making other changes that may accelerate your progress.
If you’re actively trying to nurse your body back to a healthier state, trust your amazing body is doing it’s best to make some gains.
It’s just not necessarily on the timeline you expected!
I’m not one for fortune-telling, but if you were to fast forward to next week and ask me how people in my practice are doing I could easily give you that answer today.
Although every year I feel a little bit like the scrooge of Halloween, my experience proves to be consistent every year, and since my job is to lead people to healthier choices in their life, I will share my reminder about sugar with you right here.
Sugar…tastes great, but is horrible for your body.
Does this mean you should never consume it? Not necessarily, it just means be more mindful of the impact it will have and be prepared for the potential consequences.
The week after Halloween what I see most often are children who are full of coughs, colds, congestion, sore throats, or any form of immune compromise. In the adults, I’ll often observe the same thing, however many will also complain of increased joint pain.
There is no coincidence in this timing!
Nothing suppresses the immune system quite like sugar does, and one of the biggest sources of inflammation is…SUGAR.
Of course it’s not good for other systems in your body either.
So, all that halloween candy in your home? Be mindful of your consumption, and remember that how you feel and function depends on the care you give your body. Choosing the right foods to nourish you and your family, and finding better alternatives for sugar is a good starting place.
If you’re not sure where to get started, ask me on your next visit!
This podcast episode is also a good summary of the recommendations I start most people with.
As Thanksgiving rolls into the month, it’s the season we are reminded about being thankful, celebrating with loved ones, enjoying good food and possibly even reconnecting with ourselves a little and having some time for relaxation and restoration.
There are times when this isn’t so easy.
Perhaps family dynamics have changed, finances are strained, health has deteriorated, or some other stressor impacts our ability to find the good and celebrate it.
If you’re finding yourself struggling, reach out. There are so many resources in our community to support you! You just might need a little direction.
Sometimes though, just a little reminder and a new habit, done consistently, can shift your emotional state dramatically. Practising gratitude is one of those things.
The health benefits of gratitude are an amazing example of just how connected the mind and the body are. Research shows the feelings associated with gratitude, appreciation, love and caring enhance health.
When you find one thing to be thankful for and hold that feeling for as little as 15-20 seconds, many subtle but powerful physiological changes take place inside you.
- Levels of the stress hormones cortisol and adrenalin decrease, supporting many organ systems and boosting your immune system
- Coronary arteries relax, increasing the blood supply to your heart. Heart rhythms become more harmonious, affecting other organs and lifting your mood
- Breathing becomes deeper, increasing the oxygen level of your tissues
Studies have shown that people who regularly practice gratitude report higher levels of alertness, enthusiasm, determination, attentiveness and energy when compared to those who do not.
If you focus on what you don’t have, that’s all you will see. Focusing your thoughts on victories instead of defeats will help you develop an attitude of gratitude, and a greater sense of self-worth.
Try listing a few things with your family around the dinner table, when you’re stopped at a traffic light, before you close your eyes at night.
You can journal, you can meditate on gratitude, you can share with friends, whatever works for you but my advice is always to just keep it simple and find something that works FOR YOU.
What’s more important is the effort to do it, not the how.
Making simple acts of gratitude part of your everyday life might surprise you with the shifts you feel in your mental state and how much better you will feel, and it doesn’t have to be a complicated procedure!
How can you just get started? Right now…just take a breath, and list 5 things you’re grateful for.
It can be as easy as that.
In the Collingwood community as a Family & Pediatric Chiropractor, and it’s a little hard to believe sometimes. Aside from the growth and changes in my personal life, and watching my sons thrive, my career has certainly been full of adventure (and I wouldn’t want it any other way!)
What a wild ride!
- 3 Different clinical spaces
- 100’s of communities events
- 1 TV Show
- 5 Podcasts
and such an incredible community of people who’s health I support in my practice.
When I sit back and think about all the things I’ve done and how they’ve shaped me, I’m struck by three things:
#1 – Life will always give you opportunities when you just show up for it.
#2 – Building a career and showing up as an engaged parent takes creative solutions.
#3 – You learn by doing, not dreaming.
Is there something you are holding back on because you just aren’t sure what the outcome will be?
Whether that’s related to your health, your relationships, or your work, you have the power within you to make a change, and help is all around.
You might just need the right people to support you, give you some guidance, and the care you need to get moving.
Can I help? Reach out, or book a complimentary 15 minute consultation to find out about the work I do with people in my practice and community that extends past my clinical care.
I’m no longer making lunches for my sons, but I remember well the struggles at times when what I wanted them to eat was not in alignment with what they wanted.
Whole foods, locally grown and in season are great starting points for family health. However, trying to combine healthy choices with the preferences of your child, and potentially the influences of other children can be a challenge for many parents. I’ve been there too. As a health professional I found it especially challenging because much of my work relates to building health in the body, and with everything that I know it’s been hard at times to not get fanatical about food! However, applying these ideas made life easier for all of us, and much healthier for them.
Here’s what I learned, and what I still do with my sons:
Get your children involved. When my sons were younger they always came to the farmers market with me, we visited local farms, had our own plot at a community garden for a few years, and they’ve always been in the kitchen with me cooking. Now I give them a list of food to prep for dinner the nights I’m busy in practice, and they are actively involved in choosing meals for the week. I doubt they would have this appreciation for food had we not spent hours together when they were younger.
Start Early. I often joke with my sons that at least I was able to make sure their food was super nutritious in their earlier years when their brain was rapidly growing! Offer your baby, toddler, and child an abundance of healthy food and they will grow into healthy kids with an appreciation for healthy food.
Model good choices. You can’t expect your children to choose vegetables, fruit, lean protein, good fats, if they never see you eating them! Your children might not always eat the meals you prepare (been there) but they are always watching and learning. Lead the way as the adult and stay consistent as much as possible. If you are going to indulge on occasion (and yes you should) talk to them about balancing healthy options.
Which leads me to my last point…
RELAX about it. Consider your child’s food intake for the whole day. Most of you are familiar with my 80/20 approach to a healthy diet – make 80% good choices and leave 20% for items that “have no nutritional value but taste good”. My boys lunches include a fruit, vegetable, sandwich/main of some type and then some kind of packaged, processed item that their grandmother buys them! They understand the importance of good food, but I have learned to focus on feeding them a solid breakfast and dinner, and loosened up about that middle meal. If you focus on the quality of their other meals during the day, and over the whole week, you can safely oblige their tastes for school lunches and still feel you are providing them with the solid nutrition for growing minds and bodies.
Need more ideas? Check out some of the books in our lending library, chat with other parents, and just keep experimenting! Ask me on one your upcoming visits for some other suggestions too.
Travel is…exciting! At least for me. It fulfils my sense of adventure and love of exploration, as well as connecting me to different cultures and appreciating the beauty of our world. If you’re changing time zones while travelling, dealing with jet lag can dampen your experience, as can any other challenges to your body’s performance.
Travel can be stressful on the body, but there are some simple things you can do that may help your body.
I’ve found these 5 tips help:
I’m not sure your taste preferences, but airport and airplane food is not great! It’s also often highly processed, and full of sugars, salts, artificial flavours and other ingredients that don’t need to be in your body. If you have the time (and are ok with the prices!) you may be able to find healthier options in some of the restaurants within the airports prior to boarding your flight, but another option is to fast. Reducing the consumption of food for short periods of time reduces the stress on your body, freeing up internal energy for other important functions. It can also help your brain adapt more easily to the shifting time zones.
Also, fasting is easy! Instead of worrying about finding good foods, you can spend the time doing something else you enjoy. Now I get it, fasting might not sound easy if you’ve never done it before, but trust me, you can do it! You can read all about the benefits of fasting in this blog post.
Anytime is a good time to keep your body well hydrated, but the air quality in airplanes makes this even more important. The oxygen within airplanes comes from outside, and high altitude air has less moisture in it. This can dehydrate our bodies more than being on the ground. I always purchase a 1 L bottle of water to take onto the plane, and avoid alcoholic drinks which further dehydrate. Herbal teas are also great to consume, you can easily bring a few of your favourite tea bags with you in your carry on. Read more about why hydration is important in this post.
Move Your Body
I know it’s hard in the cramped seats but take breaks to get up walk the aisle. While sitting in your seat you can roll your ankles, hands, shoulders and neck. You can even do some simple stretches while in your seat, and you happen to have the luxury of space next to you, change your position frequently. Just think about moving your body someway. Movement is what your body was designed to do, and once you’re at your destination be sure to make activity part of your trip!
Blue Light Glasses
Have you heard of the glasses that are beneficial to wear if you’re spending hours in front of a computer screen? My son has been using “blue light glasses” and I finally gave them a try. I’m actually wearing them as I type this, as I have found that they reduce the amount of strain my eyes feel, and my overall level of fatigue. Our bodies use light like a nutrient, and natural light is always the best for our bodies! The wrong kind of lighting can adversely affect us, and airplane lighting is usually fluorescent, which is the essentially the junk food of lighting types!
Have you ever felt that airplane lighting was especially harsh? It’s due to the fluorescent lighting which takes away the naturally occurring spectrum of lights and concentrates it with blue light – which is very hard on our cells. Among the reasons you want to avoid fluorescent light, when it comes specifically to airplane travel the blue light tells our bodies what time it is, and can affect your sleep rhythms by interfering with your internal melatonin production (this is also why we recommend getting off screens in the evenings).
When you’re travelling and crossing time zones, this can stress your body even more and make it hard to sleep when you want to. On my last flight to Europe I wore my blue light glasses as much as possible – whether I was watching a movie or reading a book – and I noticed a difference when I landed. You can easily pick them up at most optometrists, but ordering them online is also fast and efficient.
Try A Homeopathic Remedy
I trusted the recommendation from the owner of a local health food store, and taking the “Jet Lag” Homeopathic remedy for the days before and after my trip, as well as during the flight, helped me. Homeopathic remedies are generally safe to take, but be sure to check with your Health Professionals to be sure it’s right for you.
My last recommendation with travel is something I suggest in life in general…giving yourself something I call “grace and space”.
Life can be unpredictable, and travel even more so! Giving yourself permission to ease back into your schedule when you return, the grace to feel unsettled (or whatever feelings you have!) and the space to get reacquainted to your usual routines can be the biggest asset to support your travel adventures.
Although I love the start of a new year, I’m not a fan of New Years resolutions. Anytime is a great time to make change!
A new routine or habit can be tough to start. Change can be uncomfortable, but my observations have been that when you do one thing to improve your health it can start to get easier to make other changes.
In both my clinical practice and in the consulting and business coaching work I do, I remind people consistently this simple idea:
Change takes time.
If you’re feeling frustrated about something with your health, business, or a situation in your life in general, here are 3 ideas to help you shift your focus:
- Assess your expectations – are they realistic?
- Invest your time and resources in someone who has more belief and confidence in your results than you do. Yes, I feel you ‘hire’ me to support your health, and it’s my role to lead you better choices as well as provide clinical care.
- Stay consistent in your efforts – scroll back up to the part where I said change takes time
Isn’t it amazing how one moment, one decision, can change the whole trajectory of your life? I’m celebrating 20 years in clinical practice as a Chiropractor this year and I sit here so humbled, grateful, and a little in awe of how that one decision has brought so much good into my life, and continues to do so.
If I were to summarize the the greatest gifts my work has given me it would be this:
It changed my perspective on health.
Health comes from within. Being healthy is an active way of living and is a result from the choices we make, not from random chance. If there is a problem, I ask “what is the cause?” rather than simply address the symptoms.
Gifted me with natural and holistic approach to parenting.
I gave birth to my sons at home, breastfed, co-slept, minimized their toxic exposure, and nurtured them in a way that felt right to me while honouring the wisdom of natural sciences.
Helped me trust my body.
Tuning into giving my body what it needs to think clearly, move well, restore balance internally and heal consistently fuels my appreciation for the human body and what it’s capable of.
It taught me about my intuition.
That little voice inside, gut feelings, your heart, that knowing that lies within you is never wrong. Let it guide you.
Connected me with amazing people.
From my colleagues, mentors, coaches, and all the leaders I’ve had in my development, to all the people I get to care for in my practice, and then the other Doctors I’ve coached, this list is extensive and I’m so grateful.
To everyone who has been part of my clinical practice, part of the community I’ve shared my ideas of health and healing with, or participated in one of my programs, I’m thankful for the opportunity to help support your health. Onward to many more years!
1 – Set an intention you want the holidays to mean to you.
Something simple can make such a big difference. Read this blog post to see how it works and why it matters.
2 – Choose a minimum of 50% locally purchased gifts.
The last 2 years have been especially difficult for many small businesses, consider strolling the downtown shops and supporting these small businesses. For the next few weeks many stores are open late and there are local markets happening all over the area.
3 – Keep your food choices as clean as possible.
You know your food sensitivities. You know sugar is not good for your body. You know overconsumption is not what your body needs. If you don’t read these blog posts for the simple recommendations I give people. If you’re travelling read this post for some healthy ideas.
4 – Fast, a little bit
The research and resources about the benefits plenty, but the simplest thing for you to understand with fasting is this: When you limit the energy required for digestion within your body, it frees up energy to focus on healing and repair. The holiday season is an easy time to overindulge, adding some fasting can help counter this. Even 12 hours overnight will make a difference! Listen to this podcast episode or read this blog post for all the reasons I love intermittent fasting.
5 – Get outside 5 x/week.
Move your body everyday. Just do something! A walk, a fitness class, lifting weights, yoga or stretching, dancing in your kitchen (you should also make this a daily habit!) as long as you are moving your body will appreciate it. We are not designed to be sedentary beings. Read more about the power of movement for your body in this blog post and here’s a post about why stretching matters.
6 – Connect with others, but in a way that feels right to you.
Social stimulation is vital for our health, but not at the expense of feeling overcommitted or overwhelmed or with people who add stress to our lives instead of joy. Find the balance that is best for you. Read more in this blog post.
7 – Take a breather.
t the season for family and friends, but don’t forget to take the time to relax and indulge in activities you enjoy! Make time for quiet moments, reflection, and whatever restores YOU so that you can start 2022 feeling refreshed and ready for what’s ahead in the new year to come.
7 ideas here, which can you comfortably commit to?