Episode 29: Yoga, Health and More with Shirlee Williams

Shirlee is a local health crusader, and lucky for me, a very good friend! She joins me today to talk about what led her to open a yoga studio, the importance of mediation, and she shares how she prioritizes her own health. Tune in for a great little conversation!

You can learn more about Shirlee on her website.

Hungry for more? Check out the rest of the Adjust Your Life Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

Why I Love Intermittent Fasting

A few years ago now my trainer suggested I try fasting. I can’t recall the specific reasons why it came up or why we were discussing it, I think it was just because it is such a healthy habit and he believes its a good practice. When I work with people who’s expertise I trust to support my health, I tend to ask questions but listen to their advice. So I tried it, and now have been doing it consistently for the past 3 years.

Research and resources are 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.

When you do this consistently the effects of this are cumulative! Fasting is known to be a healing intervention for a number of chronic and degenerative health challenges, but it also has tremendous benefits when you are healthy and well and want to stay that way for a long time. By consistently adding fasting into your life you will support your digestive system, improve the function of your immune system, help your body get back to its natural size and shape, and even slow down the aging process.

I added fasting to my life because of the health benefits, but here are the other benefits I observed:

Changed my Relationship with Food

I love to cook, I love great food, but like many people sometimes I ate not for nourishment but because it just tasted good, filled some craving, or it was a social situation.

Reconnected me With my Body

Once I started fasting it was easier to listen to how I felt and whether I really needed food or not. My awareness about my hunger changed, and the amount of food I need to feel satisfied did as well.

Clarity of Thought & Mental Focus

This is by far the biggest reason I continue to fast regularly. After my first 18-hour fast, the clarity of my mind was astounding. I felt as good as I have in the past doing 2 week cleanses but in so much less time!

Consistent Benefits

Allows me to eat whatever I want the rest of the days. My diet is still really clean but if you’ve seen any of my instagram posts you know I love pizzas, and a really great burger. And cupcakes.

Lost Weight

Not intentional but it happened, I move easier, feel more like myself.

Many people are overfed and undernourished, and many people eat more than they need. Talk to your Chiropractor, naturopath or health provider about it! For most people there is no challenge and the only benefits are good ones, but it’s always best to get some professional advice. Do some research, then try it and see if its right for you.

6 Ways to Support Your Immune System

Many people in my practice comment that they seem to get sick less often, and that when they do succumb to cold, flu or infection of some kind, they recover faster.  Chiropractic care is not a treatment for your immune system, it’s simply one of the things you can be doing to keep your body healthy and support your resilience.

Some other tips to support your immune system include:

1) Wash your hands with soap throughout the day. Avoid antibacterial products.

2) Reduce/Minimize/Avoid sugar and processed foods. Load up on antioxidant rich fruits and vegetables.

3) Hydrate! Increase your water intake to continuously flush your system of toxins.

4) Move your body every day with some form of physical activity.

5) Use salt water rinses to flush your nostrils and gargle with it once a day. Salt water will help the proliferation of bacteria.

6) Get plenty of good quality sleep! Sleep is when your body heals and regulates many functions.

Give your body what it needs to function properly, and you’ll be surprised at how well your immune system will perform!

Child with a fever.

Everything You Need To Know About Fevers

As both a Chiropractor and a mother, I have personally seen the benefits of a more natural approach to children’s health, and seen hundreds of children thrive without reliance on pharmaceuticals for everything that ails them. My sons are 13 and 17 years old, and I can  count the number of times I have taken their temperature.

They rarely get sick, but when they do fall ill, I understand the importance of monitoring them, giving them love, fluids and nourishment, and letting their body deal with the bacteria or virus on their own. They have never taken any medication (and yes, that is a fact I am proud of!) and I have certainly never given them any medication to treat a fever. Here’s why:

What is a Fever?

A fever is a raise in the body’s core temperature above:

37.8    If taken orally
37.2    If taken under the arm

Fevers Are Part of a Healthy Immune Response

Fevers are actually one of the body’s first lines of defence against bacteria and viruses.  By raising the temperature inside the body bacteria cannot survive!  The number of circulating white blood cells increases (important immune system fighters), the amount of iron in the blood (which bacteria need to survive) is moved into the liver where it is stored, and many toxins are released through perspiration.

Fevers Are a Good Thing!

They are the sign of a healthy, functioning immune system.  A fever on its own is not a reason for concern.  It’s important to monitor your child for other signs of possible illness (runny nose, tugging at ears, coughing, etc.) before assuming they are sick.  Other factors can also be responsible for an increase in body temperature (i.e.over-dressing, physical activity, heat exposure). When in doubt, seek advice from a health professional.

If Your Child Has a Fever

Watch them for other signs of a possible illness. Ensure they eat nutritious food (unprocessed, low-sugar, unrefined, whole foods), get adequate rest, and increased fluid intake (broth, diluted juice, H2O). If they are breastfeeding increase the frequency of feedings. Give them extra love, comfort, and reassurance their body is strong and working well to help them heal.

Can Chiropractic Care Help?

Yes. Spinal adjustments can provide beneficial support of the immune system, and subsequently, can help reduce a fever since the body is more easily able to process the bacteria or virus within. Fever is no longer needed because the infection subsides.

Can a Fever be Dangerous?

Untreated fevers caused by viral or bacterial infections do not rise inexorably, and will generally not exceed 105 degrees because the body actually has a built-in mechanism to prevent an infection induced fever from reaching 106.  Temperatures that climb to these levels are part of the cycle that normally occurs when the body is trying to fight the infection.  Although 95% of childhood fevers never reach 105, those that do often peak and then start to descend as the body heals.  Only in the cases of externally caused fevers (heatstroke, poisonings, etc) does the body’s inborn mechanism fail, and it is in these cases where fevers can exceed 106 and warrant immediate attention.

When to Visit the Emergency Room

Head to the emergency room if your child has a fever that persists for more than 3 days, develops other symptoms such as difficulty breathing, vomiting repeatedly, muscle twitching or other strange movements; is an infant younger than 2 months of age; cries inconsolably, has a high-pitched or weak cry; is difficult to waken, excessively drowsy, confused or delirious; has been exposed to an environmental toxin or ingested something poisonous; has had a seizure, a stiff neck or has purple spots on their skin; has difficulty breathing and does not feel better once nose is cleared; is acting very sick; or has underlying risk factors for serious infection.

If none of these are present, TRUST the body’s wisdom to use a fever as an adaptive response to restore health. Look to support your child’s health overall with a variety of preventative measures rather than symptom management. The long-term benefits are proven and your child will thank you!

Disclaimer: Chiropractic care supports overall health and healing, but is not a cure or treatment for fevers in children.

Don’t Stress! Your Heart Will Thank You

As a Family Chiropractor I am lucky to see people everyday who choose to invest in their health and are actively making choices to feel and function their best. Something that comes up consistently in conversation with people is stress, and it’s often connected to the changes I observe in their body and the injuries I see.

According to The Heart & Stroke Foundation, “Although stress happens first in the mind, it has strong effects on the body. People who have high levels of stress or prolonged stress have higher cholesterol or blood pressure. They may be more prone to narrowing of the arteries (atherosclerosis), a stroke risk factor.”

Emotional and mental stress create tension in your body and affect all body systems, including your muscles and joints! It’s important to regularly check in with yourself, assess your emotional health, and make changes if needed.

These are the 5 tips I suggest often, and ones I implement in my own life:

Let Go

You always have a choice in how you handle any situation and how you let it affect you. Holding negative feelings toward someone doesn’t hurt them, it hurts you! Who are you holding anger towards? What do you need to let go of?

Focus on the Good

What you dwell upon expands. 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. When you change the way you look at things, often the things you are looking at change.

Be Thankful

The secret to happiness is not found by seeking more, but in developing an appreciation for what we have. A powerful exercise is the use of gratitude journal to reflect on day-to-day success, or simply take a few minutes to think of 5 things you are grateful for in your life. You will be pleasantly surprised how it will shift your mental state.

What’s Your Purpose?

A big question I know, but one that you need to make the time to think about. Are you living your life with purpose, plans and passion? If you could do anything you wanted to, what would it be? It’s never too late to re-design your life and pursue any dream you have. What steps can you take to start moving in that direction? Baby steps still take you forward!

Laugh!

Laughter is “the most inexpensive and most effective wonder drug”. It suppresses the secretion of stress hormones, boosts your immune system, reduces inflammation. Let’s face it – there is nothing like the feeling of a deep belly laugh! Are you laughing enough? Connect with others and share some fun.

5 Ways You Can Stay Healthy Through The Holidays

During the holiday season many people are overstimulatedover-committed, and that leads to being overwhelmed.  This can leave people feeling emotionally and mentally drained, and certainly getting a lot less sleep than they would like! In my experience, January is a common time for people to get sick…

There are lots of opportunities during the holiday season for indulgent foods and extra alcohol. With the busier pace many people find themselves moving less and workout routines can also slip away. However, this doesn’t have to be how you spend your December! You can celebrate, indulge and still feel good! 

Make a few adjustments in your social calendar and you will enjoy the holiday season and start 2020 in good health.

1. Set intention and stick to it!

See this blog post for more ideas.

2. Be mindful of your food choices.

Eat regularly & prepare for outings. This should be a consideration for all year round, but what happens in the holiday season is that the sheer volume of parties and events can add up to over-consumption. If you are going to  a party or dinner, don’t starve yourself all day in anticipation.  Doing so will  slow your metabolism, leave you ravenous and more likely to overeat later in the evening. Instead, eat small meals or snacks throughout the day and you’ll be less likely to overindulge when you are out. If you are planning on consuming alcohol remember there is sugar and calories in every drink, and if you consume too many your judgement will surely be off.  Be sure to increase your intake of water to compensate for the dehydrating effects. Often we mistakenly believe that we are hungry when really what our bodies need is more fluid. Keep this in mind when you head for the table of food at your next event and try having a glass of water instead.To give your body time to digest and detoxify, consider 12 hour fast overnight. This is an easy habit and if done consistently can make a huge difference! Whatever time you eat your dinner, allow 12 hours before you eat your first meal the next day. (if you finish eating at 7pm, don’t eat breakfast until 7am or later the next day) If you have regularly been practicing intermittent fasting, keep it up!

3. Move your body.

Physical activity makes every system in your body work better. Instead of taking a break from your exercise routine during the holiday season, keep it up! Or consider getting started! You don’t have to wait until January to resolve to get in better shape.  The fact is, exercise is simply something most people have to build into their lives, work into their schedules. You will always find something better to do with your time!(Trust me, I make excuses and procrastinate sometimes too! Ask my trainer!) Exercise helps relieve stress and prevents weight gain.  Moving your body will always give you a boost, even just a some stretching or a brisk walk will rejuvenate your body and mind.

4. Get social, but with intention.

(Again, see the blog post on why this is an important step!) Be choosy about how you spend your social time. Be assertive and learn to say no to situations that will upset you. Decline invitations (if you can do so without grossly offending the invitee) that create unnecessary emotional stress, or will simply burden your schedule and shortchange you of sleep. At the other end of the social spectrum is loneliness. With changing family dynamics, different living arrangements, and simple geography for some people, many are left alone during the holidays. If you feel lonely or isolated consider getting involved in different activities, volunteering your time at seniors homes, food banks or other organizations geared towards helping others. Reach out to people who may find themselves alone during the holiday season and consider including them in your plans. The rewards will be far greater than just the social stimulation.

5. Give your body added support.

During times of added physical demand or emotional stress, it can be helpful to give your body MORE attention. Although I will always remind you to address the cause of stress in your life and in your body, if there are times when it’s unavoidable then helping your body adapt better will help. Keep up your consistent Chiropractic care, consider using essential oils to support your body, take epsom salt baths to relieve muscle strain and help detoxify, meditate, consider supplementation – whatever healthy habits you have used and loved in the past – keep them up or add more of them to your routine for December!

Healthy habits are always a choice!

Healthy holidays ARE possible. If you make a few small adjustments to your habits you’ll feel good throughout the season.

You CAN think about how you want to feel and make choices that align your holidays with that intention so that you make the right choices for you.

Episode 22: 5 Ways You Can Have a HAPPY & HEALTHY Holiday Season!

There are lots of opportunities during the holiday season for indulgent foods, extra alcohol, social engagements and festive fun! However this season can also be physically and emotionally draining if you don’t keep a few important health habits in mind. You can indulge, celebrate and feel good during the holiday season and head into the new year ready to rock! These 5 tips will give you a good start.
 

Hungry for more? Check out the rest of the Rock Your Health Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

The One Thing You Should START Your Holiday Season With

In my experience in practice over the past 17 years, December tends to be a month filled with fun. But it can also be filled with so much added stress!

One thing that I’ve been suggesting for the past few years that has made a profound difference for people, and in my personal life too, is asking yourself this simple question:

What’s your intention this holiday season?

You’ve likely set goals for your health (and if you haven’t – get in touch! We can help!).

You’ve likely set goals within your work life, perhaps within your family life, finances, and maybe around your home for projects. Why not set a goal for the most-wonderful-and-busiest time of the year?

Decide what you want the holidays to mean, what your priorities are, and how you want feel. Then I want you to write it down.

Choose 3-5 words or perhaps write a brief statement or sentence, then put it somewhere you can see it. You can get creative with this! Make it look pretty or decorative if you like, but what really matters is that you will see it and be reminded of what you wrote. Whether you post it on your fridge, put it on your phone, or write it in a journal that you will look at every day, this is the most important step!

When thinking about this, be realistic and consider:

Every year our lives are a little different, and it’s important to change our expectations accordingly.

What’s happening in your life these days? Where are your children or extended family in the current stage of their lives? Given their ages and interests, what do you want the holidays to look like for you?

Maybe you have a holiday planned, or there is someone in your family who having a tough time, or perhaps your grieving a loved one? There may have been a change in your home or work life. Maybe your finances are more strained than usual? Depending on your reflection on these areas of your life and the people in it, you might want to adjust your plans and celebrate a little differently this year.

When you have an intention to refer to, it will help you make solid decisions about how you spend your time and money this holiday season. You’ll feel better about your choices because they will be more realistic with your current lifestyle, and this will ease your mind, and help you find more JOY (and less stress) holiday season. Give it a try and let us know how it works for you!