Wellness Works!

Better Sleep = Better Hormonal Balance in Women!

Hello everyone! Here is a neat study that came out recently on the effects of sleep on estrogen levels (thus giving us scientific, laboratory evidence for the importance of self-care and sleep hygiene!)

In this 2008 study, 95 women were asked to record their hours of sleep per night for one menstral cycle (guys: that's roughly 28 days!). During that time, salivary estradiol (the most potent form of estrogen) was measured for 20 of the 28 days.

The results? Variations in sleep PATTERNS (not hours!) is associated with higher levels of estradiol. So what does that mean to us ladies? Well, it means having a regular sleep routine directly impacts our estrogen levels. Moreover, a regular sleep routine results not only in improved energy, but can directly effect and assist in hormonal balance - thus making sleep an important part of the treatment and prevention of hormone (or estrogen) dependent conditions - from PMS and beyond.

(For all you reference lovers, here is the journal ref: Eur J Cancer Prev. 2008; 17(5): 467-72).

So, what do I recommend? Definitely establishing a routine or pattern every night (I know weekends are tougher) but as much as possible - try to sleep at the same time and get up at the same time every day. In addition, having a bedtime routine also helps. We are creatures of habit, so if you follow a nightly ritual it can definitely help cue our bodies (and minds) that its time to catch some zzzz's!

Sources of Stress

Stress. We all know it. We've all felt it. Whether real or perceived, Stress is the number one cause of disease. Bar none. In fact, stress has been linked to 95% of all diseases and 'diagnosis' - especially those seen in a doctor's office. The thing is, many of us don't know what 'stress' really is or what forms it comes in. Here is the low-down on stress:

First, not all stress is bad. For instance, a 20minute workout is good stress. Conversely, running a marathon without training - bad stress! Our reaction to stress is, by in large, based upon our conditioning and overall health. And that doesn't go for just physical stress as in the example I described, but for mental stress as well. It all depends on how resilient we are and how we manage our stress. (because lets face it, unless we're meditating in a mountain somewhere, stress of some sort is always around!).

Today I want to blog about three types of stress - physical, chemical and emotional. That pretty much sums up all the forms of stress possible.

Physical stress is somewhat obvious - a car accident, falls, repetitive motions, lack of sleep or overdoing it (working out, in the garden etc.) are all a type of physical stress. Some may be traumatic (accident or fall) whereas other physical stresses are more insidious (repetitve postural strain from  sitting at the computer 8 hours a day, 5 days a week...for years) - This is where I see a lot of patients - long-standing repetitve postural stress which is now causing changes in the body and, in so doing, a lot of discomfort/aches/pains.

Chemicals stress includes poor nutrition, sugar, refined carbohydrates and unhealthy fats. As well, the obvious - drugs, alcohol, tobacco etc. also affect our bodies and our nervous systems - which affect not only organs (liver, lungs, digestive tract) but also the tone and resilience of our spine and musculature.

Lastly, emotional stress (the big one I think!) such as fear, grief, anger and others which again, affect our entire body. You know that when you're under emotional duress, you muscules tighten up, blood pressure rises and a whole host of other physical phenomena occur as a result of our minds and the emotions we're feeling (how's that for a mind-body connection!). Why do you think most heart attacks occur on Monday mornings?... Its mental/emotional stress translated into a physical consequence - in this case, a fatal one.

Therefore, its not the stress that's the issue - its our response to stress that is key. Reducing tension in your nervous system - which is what chiropractors do - can help our bodies immensely to cope with stress so that we may respond more resourcefully. Acupuncture is another wonderful modality which helps to decrease cortisol levels (stress hormone) and promotes a feeling of relaxation.

Most important, setting time for yourself and trying not to 'sweat the small stuff' is paramount in having a healthier, happier, stress-managed life! Because in the end, most of it is 'small stuff', isn't it?

Little miss Sunshine - Vitamin D!

Recently, we have seen media coverage on new research about Vitamin D and its health-protective effects. Although Vitamin D is deficient in many people, finding and using the right form and amount of Vitamin D is essential.

Vitamin D, calciferol, is a fat-soluble vitamin. It is found in certain foods and can be made in your body after exposure to ultraviolet rays from the sun.

The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. It promotes bone mineralization, together with a number of other vitamins, minerals, and hormones. It has also been recently found to be effective in the prevention of many cancers - which is when the media fell in love with Vitamin D!

The best source of vitamin D is sunlight.  Unfortunately, many of us are not outside (especially in the winter) and if we are, we're covered in sunscreen.  Fifteen minutes of sunlight a day without sunscreen can provide us with a sufficient amount of vitamin D.  This is why so many people feel better in the summertime and often suffer from fatigue in the winter.

In supplements, there are two types of vitamin D: vitamin D3 (cholecalciferol) and D2 (ergocalciferol). D2 is less biologically active and Is often found in 'fortified foods'.

From food sources, vitamin D3 can be found in eggs, organ meats, animal fat, cod liver oil and fish. It  is the equivalent to the vitamin D3 formed through our skin from UV-B rays. One should stay away from the synthetic D2 as it has been shown to have toxicity at the higher dose ranges.

In general, fat-soluble vitamins can store in the body so it is very important to be tested to determine your body levels before supplementing with high amounts. Once you have vitamin D toxicity it cannot easily be turned around. There are two tests available, but the correct one is 25(OH)D which is a better marker of your overall Vitamin D status.  The test is covered by OHIP.  Usually the best times to get this test is in November or February when we have the least sunlight and the time when most people would be deficient.

There are differing opinions on the amount of Vitamin D one should intake from supplements - anywhere from 200 IU to 1000 IU have been quoted and intake will also vary based on your age, race & pregnancy status. For safety purposes it is advisable to optimize your vitamin D levels with the advice of a trained health care professional.

A New Earth & Your Health!

I, like many other seekers of wisdom and expansion, am reading Eckhart Tolle's book, A New Earth and watching the 10-week live webcast with Eckhart and Oprah. (And let me say, I'm loving every minute of it!) Interestingly, while I was watching the podcast for Chapter 3's lesson today, one woman who Skyped in from Germany had a very interesting question for Eckhart.

Without getting into the details of the book, her question was about when we know something is 'bad' for us (ie. french fries and red wine in her case!) - why is it that we (our minds) continue to choose these things that we know are wrong/bad and, as a result, it produces anxiety within us. Great question! This question was of personal significance, because I often see patients for weight-loss and they tend to fall into the same behavioural pattern.

Eckhart's answer was simple, yet profound. To break free of the self-inflicated anxiety we create when we label things (food in this case) as 'good' and 'bad', we must be conscious and present while we are eating (regardless of what it is we are eating) and learn to silence the mind chatter that is judging and telling us that we shouldn't be eating this, that and the other.

Oprah made a great comment as well - its not the french fries that are bad, she said, its the thought in your head that says its bad! How true is that! Don't get me wrong, I am a nutritionist and I do advice people everyday on healthy food choices, however, I also know that berating oneself and feeling bad about what we eat is not the way to achieve any goal.

Eckhart went on to add that we must experience the food and create a meditation out of it, so we enjoy it. And guess what - if you truly are present and experience that food with all your senses (and give your mind a well-needed break from all the chatter) - you'll find you won't eat as much of it, because it has satisfied you. Wow. Simple concept - but it is absolutely, 100% true. When we stop resisting things, the tension and anxiety we create around it will melt away effortlessly.

So if you had a 'bad' day today with your food choices and are feeling anxious about it - remember, that its only 'bad' because that's the label you've given your behaviour and kicking yourself about it will only strengthen the fight. Instead, accept it, make peace with it and tomorrow, start to experience food and be present when you're eating - its a much happier way to live.