Medicinal Mushrooms and Immune Health

Medicinal mushrooms have been a favorite of mine for several years, going back to when I was in Naturopathic school looking for something to help a concussion patient. At that time, I found some research about the benefits of lion’s mane for nerves and the regeneration of the myelin sheath. At that time, I was told nothing could repair the myelin sheath. The myelin sheath is a sheath that forms around particular nerves (eg. the spinal cord and brain matter (aka. white matter)). It allows for the faster transmission of nerve messages up and down the spine and to the brain. The fact that this unsuspecting mushroom could help recover the myelin sheath was and still is extremely exciting.

In recent years, medicinal mushrooms have gained significant attention for their various actions, including supporting the immune system. Known for their centuries-old use in traditional medicine, mushrooms such as reishi, shiitake, turkey tail, lion mane, and maitake offer a natural way to support and balance the immune system. Scientific research is increasingly validating the health benefits of these fungi, making them popular supplements in modern wellness routines.

Our immune system is a complex network of cells, tissues, and organs that work together to defend the body against harmful pathogens. Maintaining a robust immune system is essential for preventing illness and promoting overall well-being. Medicinal mushrooms are rich in bioactive compounds like beta-glucans, polysaccharides, triterpenoids, and antioxidants, which are believed to modulate immune function, reduce inflammation, and improve the body's ability to ward off infections.

Reishi (Ganoderma lucidum)

Reishi, also known as the "mushroom of immortality," has been used in traditional Chinese medicine for over 2,000 years. Studies have shown that reishi contains powerful polysaccharides, triterpenoids, and peptidoglycans that can stimulate and support the immune system.

A study published by Wachtel-Galor S, et al, found that reishi enhances the activity of macrophages, natural killer (NK) cells, and other immune system components, contributing to improved defense mechanisms against infections and cancers. Reishi’s immune-modulating effects are valuable for reducing inflammation and regulating immune responses, which can benefit people with autoimmune disorders.

Turkey Tail (Trametes versicolor)

Turkey tail is another highly researched medicinal mushroom known for its immune-boosting properties. It contains polysaccharide-K (PSK) and polysaccharide-peptide (PSP), two compounds with powerful immune-enhancing effects.

An observational case study by, Stamets P, showed that turkey tail mushrooms helped improve immune recovery after radiotherapy with those with breast cancer. Different components of turkey tail have been seen to help improve the immune recovery of patients with breast, lung, and colon cancer, based on the National Cancer Institute.

Shiitake (Lentinula edodes)

Shiitake mushrooms are well-known for their culinary uses, but they also possess potent medicinal properties. They are particularly rich in lentinan, a type of beta-glucan, which is recognized for its ability to enhance immune function.

Research published in The Journal of the American College of Nutrition found that daily consumption of shiitake mushrooms increased sIgA production, and decreased inflammation as seen through CRP (C-Reactive Peptide). The study concluded that shiitake mushrooms have a dual role in supporting both innate and adaptive immune responses, making them a versatile option for immune health.

Maitake (Grifola frondosa)

Maitake, or "dancing mushroom," is another potent immune-boosting fungus. It contains a specific beta-glucan called D-fraction, which has been studied for its role in enhancing immune activity and fighting tumors.

A study by Xiaoshuang Dai, et al, showed that maitake D-fraction increased the proliferation, differentiation, and activation of immunocompetent cells - specifically the T-helper 1 dominant response. Additionally, maitake's ability to regulate immune responses makes it a useful supplement for people looking to maintain overall immune balance.

lion’s mane (Hericium erinaceus)

Lion’s mane is a culinary mushroom known for its affinity for the nervous system, and the ‘tubes of the body’ (eg. lymphatic system, nervous system, circulatory system, etc.). It contains several various compounds including polysaccharides, hericenone and erinacine, etc. These two compounds are from the fruiting body of lions mane and exhibit activity promoting Nerve Growth Factor (NGF) synthesis. Which allows it to regulate the stress response and regulating the health of neurons.

A study by Koichiro Mori, et al, showed that lion’s mane has anti-inflammatory effects on the macrophages that prevent fat tissue inflammation that is often associated with obesity. This makes lions mane a useful supplement for people who want to support their immune systems and nervous system.

The Science Behind Medicinal Mushrooms: How They Work

One of the key reasons medicinal mushrooms are so effective at supporting the immune system is their ability to act as immunomodulators. This means they help regulate the immune system, either stimulating it when it is underactive or calming it down when it is overactive. This makes mushrooms particularly valuable for individuals who need support with their immune system.

Medicinal mushrooms also contain beta-glucans, which are complex polysaccharides that can activate various immune cells, such as macrophages, dendritic cells, and NK cells . Beta-glucans work by binding to receptors on immune cells, triggering a cascade of immune responses that improve the body's ability to fight infections and abnormal cells.

Incorporating Medicinal Mushrooms into Your Diet

Medicinal mushrooms are available in various forms, including powders, capsules, extracts, and teas. I prefer a powdered form, to allow for easier dose adjustment, and adding it to my hot beverage or soup. When choosing a mushroom supplement, it’s important to look for products that are organic, non-GMO, and free from contaminants.

While medicinal mushrooms are generally safe for most people, those with certain medical conditions or those taking immunosuppressant drugs should consult a Naturopathic Doctor before incorporating mushrooms into their routine.

Medicinal mushrooms are powerful allies in supporting and maintaining a healthy immune system. Scientific research continues to validate their traditional use, particularly for their ability to moducate the immune function and help the body respond to infections and diseases. Whether you're looking to boost your immunity naturally or support overall wellness, mushrooms like reishi, turkey tail, shiitake, and maitake provide a safe and effective option backed by both tradition and science.

~Dr. Charmagne

References:

1. Wachtel-Galor S, Yuen J, Buswell JA, et al. Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 9.

2. Seweryn E, Ziała A, Gamian A. Health-Promoting of Polysaccharides Extracted from Ganoderma lucidum. Nutrients. 2021 Aug 7;13(8):2725. doi: 10.3390/nu13082725. PMID: 34444885; PMCID: PMC8400705.

3. Wang X, Lin Z. Immunomodulating Effect of Ganoderma (Lingzhi) and Possible Mechanism. Adv Exp Med Biol. 2019;1182:1-37. doi: 10.1007/978-981-32-9421-9_1. PMID: 31777013.

4. Jin X, Ruiz Beguerie J, Sze DM, et al.: Ganoderma lucidum (Reishi mushroom) for cancer treatment. Cochrane Database Syst Rev 6: CD007731, 2012. 

5. Stamets P. Trametes versicolor (Turkey Tail Mushrooms) and the Treatment of Breast Cancer. Glob Adv Health Med. 2012 Nov;1(5):20. doi: 10.7453/gahmj.2012.1.5.007. Epub 2012 Nov 1. PMID: 27257526; PMCID: PMC4890100.

6. National Cancer Institute. Medicinal Mushrooms (PDQ(R)- Health Professional Version. https://www.cancer.gov/about-cancer/treatment/cam/hp/mushrooms-pdq#_7. Accessed: Sept 23, 2024

7. Cui J, Chisti Y. Polysaccharopeptides of Coriolus versicolor: physiological activity, uses, and production. Biotechnol Adv. 2003 Apr;21(2):109-22. doi: 10.1016/s0734-9750(03)00002-8. PMID: 14499133.

8. Dai, X., Stanilka, J. M., Rowe, C. A., & Percival, S. S. (2015). Consuming Lentinula edodes (shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. The Journal of the American College of Nutrition, 34(6), 478-487.

9. Harada, K., Saito, Y., & Satake, H. (2018). Maitake D-fraction and its synergistic anti-cancer effects. Annals of Translational Medicine, 6(2), 21

10. Bhoite R, Satyavrat V, Premasudha Sadananda M. Clinical benefits of β-glucan supplementation in children: a review. Discov Food. 2022;2(1):37. doi: 10.1007/s44187-022-00038-0. Epub 2022 Dec 27. PMCID: PMC9793387.

11. Mori K, Ouchi K, Hirasawa N. The Anti-Inflammatory Effects of Lion's Mane Culinary-Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes) in a Coculture System of 3T3-L1 Adipocytes and RAW264 Macrophages. Int J Med Mushrooms. 2015;17(7):609-18. doi: 10.1615/intjmedmushrooms.v17.i7.10. PMID: 26559695.

12. Kostanda E, Musa S, Pereman I. Unveiling the Chemical Composition and Biofunctionality of Hericium spp. Fungi: A Comprehensive Overview. Int J Mol Sci. 2024 May 29;25(11):5949. doi: 10.3390/ijms25115949. PMID: 38892137; PMCID: PMC11172836.

Laser Therapy and Brain Injury

Imagine a world where light could heal your brain. It sounds like science fiction, but it’s not. Welcome to the fascinating world of photobiomodulation (PBM), a cutting-edge therapy that’s showing incredible promise in treating brain injuries. Photobiomodulation, also known as low-level light therapy (LLLT), is a form of treatment that uses specific wavelengths of light to penetrate tissues and promote healing. Unlike the ultraviolet (UV) light that can cause skin damage, PBM uses red or near-infrared light, which is safe and non-invasive. This therapy operates on a cellular level, enhancing the cells' ability to repair and regenerate. It is able to do that through its ability to stimulate the mitochondria - the powerhouse of the cell - to produce adenosine triphosphate (ATP), the energy currency of the cell. When the brain is injured, its cells can become energy-starved, and the mitochondria become damaged. PBM helps by increasing ATP production, reducing oxidative stress, and promoting the release of growth factors that aid in cellular repair.

Brain injuries can be devastating, affecting everything from memory and cognition to motor skills and emotional health. Traditional treatments are limited and focus on managing symptoms, but PBM offers a potential pathway to healing. Studies have shown that PBM can reduce inflammation and promote neurogenesis (the growth of new neurons), helping the brain recover more effectively.

Traumatic Brain Injury (TBI)

In cases of TBI, whether from accidents, sports injuries, or falls, the brain suffers physical damage that can lead to long-term impairments. It’s a broad term that is used to describe a wide array of injuries that can happen to the brain.

Stroke

A stroke occurs when blood flow to the brain is interrupted, leading to cell death and loss of function. PBM has been found to improve neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections. This can significantly enhance recovery outcomes for stroke survivors, improving functions like speech and movement.

PBM can be delivered in various ways, including:

• Transcranial: Light is applied directly to the scalp using specialized helmets or devices.

• Intranasal: Light is delivered through the nasal passage, a method known to reach deeper brain structures.

Each method is designed to ensure optimal penetration and therapeutic effect, depending on the nature and location of the brain injury. In the clinic, you will be experiencing more transcranial applications.

The field of photobiomodulation is still evolving, with ongoing research aimed at fine-tuning protocols and maximizing benefits. With its non-invasive nature, and promising mechanisms of action, it is a therapy to watch as more studies are done, and our understanding grows. There is potential for PBM to become a standard treatment for brain injuries and beyond.

Photobiomodulation represents a beacon of hope in the treatment of brain injuries. Its non-invasive nature, coupled with its potential to promote genuine healing, makes it a compelling option for those seeking alternatives to traditional therapies. While more research is needed to fully unlock its capabilities, the future of PBM shines brightly—illuminating a path toward recovery and better brain health.

~Dr. Charmagne

Related Blogs:

• Photobiomodulation (AKA Low-Level Light Therapy)

• Accelerating Recovery: The Impact of Manual Osteopathic Treatments After a Motor Vehicle Accident

References:

Thunshelle C, Hamblin MR. Transcranial Low-Level Laser (Light) Therapy for Brain Injury. Photomed Laser Surg. 2016 Dec;34(12):587-598. doi: 10.1089/pho.2015.4051. PMID: 28001759; PMCID: PMC5180077.

Jan F, Naeem A, Malik AN, Amjad I, Malik T. Comparison of low-level laser therapy and interferential current on post-stroke shoulder pain. J Pak Med Assoc. 2017 May;67(5):788-789. PMID: 28507373.

Lim L. Traumatic Brain Injury Recovery with Photobiomodulation: Cellular Mechanisms, Clinical Evidence, and Future Potential. Cells. 2024 Feb 23;13(5):385. doi: 10.3390/cells13050385. PMID: 38474349; PMCID: PMC10931349.

Ma H, Du Y, Xie D, Wei ZZ, Pan Y, Zhang Y. Recent advances in light energy biotherapeutic strategies with photobiomodulation on central nervous system disorders. Brain Res. 2024 Jan 1;1822:148615. doi: 10.1016/j.brainres.2023.148615. Epub 2023 Oct 14. PMID: 37783261.

Hamblin MR. Shining light on the head: Photobiomodulation for brain disorders. BBA Clin. 2016 Oct 1;6:113-124. doi: 10.1016/j.bbacli.2016.09.002. PMID: 27752476; PMCID: PMC5066074.

Thunshelle C, Hamblin MR. Transcranial Low-Level Laser (Light) Therapy for Brain Injury. Photomed Laser Surg. 2016 Dec;34(12):587-598. doi: 10.1089/pho.2015.4051. PMID: 28001759; PMCID: PMC5180077.

Elevating Self-Care: The Power of Manual Osteopathic Therapy

In our ongoing pursuit of holistic well-being, exploring complementary therapies to enhance self-care becomes imperative. Building upon the benefits of therapeutic massage, manual osteopathic therapy emerges as a powerful ally in fostering a balanced and resilient mind-body connection. Let's delve into how this specialized form of therapy can further elevate your self-care routine.

Understanding Manual Osteopathic Therapy:

Manual osteopathic therapy is a holistic approach to healthcare that focuses on restoring balance within the body's musculoskeletal and nervous systems. Osteopathic practitioners use hands-on techniques, such as gentle manipulation, stretching, and massage, to address imbalances, alleviate pain, and enhance overall function. This therapy aims to optimize the body's self-healing mechanisms, promoting natural and lasting well-being.

Improved Joint Mobility and Flexibility:

One of the key benefits of manual osteopathic therapy is its emphasis on joint health. Osteopathic practitioners target specific joints to improve mobility and flexibility, addressing any restrictions or misalignments. By restoring proper joint function, you can experience enhanced range of motion, reduced stiffness, and a greater sense of ease in your movements. This is particularly beneficial for those struggling with chronic pain or stiffness in specific areas.

Balancing the Body's Structure:

Manual osteopathic therapy considers the body as an interconnected whole, recognizing the interplay between structure and function. Practitioners assess and treat not only the area of discomfort but also the related structures and systems that may contribute to the issue. This holistic approach seeks to rebalance the body, ensuring optimal alignment and coordination. As the body's structure harmonizes, the potential for improved function and overall well-being increases.

Addressing Root Causes of Pain:

While therapeutic massage is excellent for relieving muscle tension, manual osteopathic therapy goes a step further by addressing the root causes of pain and discomfort. Osteopathic practitioners assess the entire body to identify any structural imbalances, misalignments, or restrictions that may be contributing to your symptoms. By addressing these underlying issues, manual osteopathic therapy offers a more comprehensive and lasting solution to pain management.

Enhanced Nervous System Function:

The nervous system plays a crucial role in regulating various bodily functions, including pain perception, immune response, and overall well-being. Manual osteopathic therapy aims to optimize nervous system function by releasing tension and restrictions that may impede the flow of nerve signals. This can result in improved neurological communication, leading to a heightened sense of relaxation, reduced stress, and enhanced overall nervous system efficiency.

Integrating Manual Osteopathic Therapy into Your Self-Care Routine:

To incorporate manual osteopathic therapy into your self-care routine, consider consulting with a qualified and experienced osteopathic practitioner. Work collaboratively to identify your specific health goals and address any areas of concern. Integrating manual osteopathic therapy with therapeutic massage can create a synergistic effect, providing a comprehensive and personalized approach to your well-being.

As we continue our journey toward optimal self-care, manual osteopathic therapy emerges as a valuable modality to complement and enhance the benefits of therapeutic massage. By addressing structural imbalances, improving joint mobility, and optimizing nervous system function, manual osteopathic therapy offers a holistic approach to fostering a balanced and resilient mind-body connection. Embrace the power of this complementary therapy as you elevate your self-care routine to new heights of well-being.

~ Derek Chiu, MOT, RMT

Accelerating Recovery: The Impact of Manual Osteopathic Treatments After a Motor Vehicle Accident

Motor vehicle accidents can have profound and lasting effects on the human body, often leading to physical injuries, pain, and reduced functionality. Seeking prompt and comprehensive care is crucial for minimizing long-term consequences and promoting healing. Manual osteopathic treatments emerge as a valuable ally in this recovery process, offering unique benefits that can make a significant difference after a motor vehicle accident.

Understanding the Aftermath:

Following a motor vehicle accident, the body undergoes tremendous stress and trauma. Impact forces, sudden jolts, and unnatural movements can result in a range of injuries, from whiplash and soft tissue damage to more severe conditions affecting the spine and joints. Even seemingly minor accidents can cause hidden injuries that manifest later, emphasizing the need for immediate attention.

The Role of Manual Osteopathic Treatments:

1. Addressing Structural Imbalances:

 Manual osteopathic treatments focus on the musculoskeletal system, targeting imbalances and misalignments that may arise after an accident. By employing gentle manipulation and hands-on techniques, osteopathic practitioners work to realign the spine and joints, promoting proper structural balance. This is essential for preventing long-term issues such as chronic pain or postural abnormalities.

2. Alleviating Soft Tissue Tension:

   Accidents often lead to tension and tightness in the soft tissues, including muscles and ligaments. Manual osteopathic therapy employs methods to release this tension, facilitating improved blood circulation and nutrient flow to the injured areas. By reducing soft tissue restrictions, the body can better initiate the healing process.

3. Optimizing Nervous System Function:

Impact from a motor vehicle accident can affect the nervous system, leading to heightened pain perception and stress. Manual osteopathic treatments aim to optimize nervous system function by releasing tension and promoting better neurological communication. This not only reduces pain but also supports the body's natural ability to heal.

Preventing Long-Term Consequences:

1. Reducing Inflammation and Swelling:

 Swift intervention through manual osteopathic treatments can help minimize inflammation and swelling associated with injuries. By addressing these issues promptly, the risk of chronic inflammation and its associated long-term consequences is significantly reduced.

2. Enhancing Range of Motion:

 Manual osteopathic therapy focuses on improving joint mobility and flexibility. This is particularly beneficial after a motor vehicle accident, as it helps prevent the development of stiffness and enhances the overall range of motion. Restoring proper movement early in the recovery process can prevent long-term limitations in mobility.

3. Holistic Healing Approach:

   Manual osteopathic treatments take a holistic approach to recovery, considering the interconnectedness of the body's systems. This comprehensive perspective contributes to a more thorough healing process, addressing not only the immediate injuries but also potential secondary issues that may arise over time.

Getting manual osteopathic treatments after a motor vehicle accident is a proactive step towards minimizing long-term consequences and supporting the body's natural healing mechanisms. By addressing structural imbalances, alleviating soft tissue tension, and optimizing nervous system function, manual osteopathic therapy plays a vital role in promoting a faster and more complete recovery. If you've experienced a motor vehicle accident, consider incorporating manual osteopathic treatments into your rehabilitation plan for a holistic and effective approach to healing.

~ Derek Chiu, MOT, RMT

Unraveling the Mysteries of Irritable Bowel Syndrome: Insights, Solutions, and Hope

April is Irritable Bowel Syndrome (IBS) Awareness Month in Canada. Did you know that 13-20% of Canadians are living with IBS? That’s ~5-7.5 million people or roughly 1 in 5 people (GI Society)! Despite this, IBS remains a perplexing gastrointestinal disorder with a persistent cloud of ambiguity surrounding its symptomatology, etiology, and management. In this comprehensive exploration, we aim to dissect the complexities of IBS, drawing upon scientific evidence to elucidate its symptoms, potential causative factors, and effective management protocols.

IBS manifests as a chronic functional gastrointestinal disorder characterized by recurrent abdominal pain, bloating, and alterations in bowel habits, without any structural abnormalities. Its symptoms often fluctuate in severity and can significantly impede the individual's quality of life and daily functioning. These symptoms encompass a spectrum of manifestations, including:

1. Abdominal pain or discomfort, typically alleviated following defecation.

2. Distension and bloating.

3. Alterations in bowel habits, ranging from diarrhea to constipation, or an alternating pattern of both.

4. Passage of mucus in the stool.

5. Associated symptoms such as fatigue, nausea, and urinary symptoms in some cases (Patel N, et all; 2022).

The etiology of IBS is multifactorial, involving intricate interplays between biological, psychological, and environmental factors. Several potential contributors have been identified, including:

1. Altered gastrointestinal motility and visceral hypersensitivity.

2. Dysregulated brain-gut axis signaling, implicating aberrations in neuroendocrine and neuroimmune pathways.

3. Disruptions in the gut microbiota composition and functionality.

4. Low-grade inflammation within the gastrointestinal tract.

5. Genetic predisposition and familial clustering of IBS cases.

6. Psychological comorbidities such as anxiety, depression, and stress, which can exacerbate symptomatology (Patel N, et all; 2022).

IBS is a diagnosis of exclusion - this means that all other gastrointestinal conditions have been ruled out. This necessitates a meticulous evaluation of clinical symptoms, physical examination, various investigations (bloodwork (complete blood count, inflammatory markers, and stool studies), endoscopic procedures (colonoscopy or flexible sigmoidoscopy), and radiological imaging studies in select cases (Patel N, et all, 2022).

While curative therapies for IBS remain elusive, an array of management strategies aims to ameliorate symptom burden and optimize patient outcomes. These include:

1. Addressing the Gut Microbiota - it has been seen in various studies that the microbiota of those with IBS differs from the normal population (Lewis ED, et al; 2020). Therefore, addressing the dysbiotic picture of IBS can improve the quality of life and mental health of those suffering from this condition as see in the study by Lewis ED, et al; 2020.

   • Small Intestinal Bacterial Overgrowth (SIBO) is also extremely common in those with IBS. Again this stresses the importance of nourishing a healthy microbiota, by eliminating the pathogenic overgrowth of the bacteria and inoculating healthy, beneficial bacteria.

2. Decrease inflammation - there is evidence that people with IBS have mucosal inflammation present in their intestine, and due to the gut-brain axis - the brain as well, resulting in neuroinflammation. This is especially true if their IBS started after an infection, like infective gastroenteritis. This inflammation results in an increase in mast cell density and activity in the gut and may cause visceral hypersensitivity (Ng QX, et al; 2018).

3. Supporting mental health - there is a very strong association between stress, psychiatric and mood disorders, and IBS (Fond G, et al; 2014. Császár-Nagy N, et al; 2022).

   • There have been studies showing the benefit of Hypnotherapy on symptoms such as anxiety and depression and improved quality of life and cognitive function (Császár-Nagy N, et al; 2022).

4. Lifestyle changes - encouraging healthy foundations of health (sleep, activity, stress management, nutrition) can also be helpful to patients with IBS. Having a Naturopathic Doctor to support you and give you more tailored recommendations would be ideal since everyone is different and your experience of IBS can be different from others.

In conclusion, navigating the complexities of IBS mandates a multidimensional approach encompassing comprehensive clinical evaluation, evidence-based interventions, and patient-centered care. By leveraging scientific insights and tailored management strategies, Naturopathic Doctors can empower individuals with IBS to attain symptom relief, enhance their quality of life, and embark on a journey towards holistic well-being.

~Dr. Charmagne

References:

1. Patel N, Shackelford KB. Irritable Bowel Syndrome. 2022 Oct 30. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 30521231.

2. Lewis ED, Antony JM, Crowley DC, Piano A, Bhardwaj R, Tompkins TA, Evans M. Efficacy of Lactobacillus paracasei HA-196 and Bifidobacterium longum R0175 in Alleviating Symptoms of Irritable Bowel Syndrome (IBS): A Randomized, Placebo-Controlled Study. Nutrients. 2020 Apr 21;12(4):1159. doi: 10.3390/nu12041159. PMID: 32326347; PMCID: PMC7230591.

3. Fond G, Loundou A, Hamdani N, Boukouaci W, Dargel A, Oliveira J, Roger M, Tamouza R, Leboyer M, Boyer L. Anxiety and depression comorbidities in irritable bowel syndrome (IBS): a systematic review and meta-analysis. Eur Arch Psychiatry Clin Neurosci. 2014 Dec;264(8):651-60. doi: 10.1007/s00406-014-0502-z. Epub 2014 Apr 6. PMID: 24705634.

4. Császár-Nagy N, Bókkon I. Hypnotherapy and IBS: Implicit, long-term stress memory in the ENS? Heliyon. 2022 Dec 30;9(1):e12751. doi: 10.1016/j.heliyon.2022.e12751. PMID: 36685398; PMCID: PMC9849985.

5. Ng QX, Soh AYS, Loke W, Lim DY, Yeo WS. The role of inflammation in irritable bowel syndrome (IBS). J Inflamm Res. 2018 Sep 21;11:345-349. doi: 10.2147/JIR.S174982. PMID: 30288077; PMCID: PMC6159811.

The Healing Touch: Unlocking Your Body's Potential through Therapeutic Massage

In our fast-paced and hectic lives, it's easy to overlook the importance of self-care. The demands of work, family, and social commitments can leave us feeling stressed, fatigued, and disconnected from our own bodies. However, taking the time for self-care is crucial for overall well-being, and one powerful way to achieve this is through therapeutic massage. Let's explore how the healing touch of a skilled massage therapist can provide the self-care needed for your body to function at its highest potential.

Stress Relief and Relaxation:

One of the primary benefits of therapeutic massage is its ability to alleviate stress and promote relaxation. The gentle manipulation of muscles and tissues helps release tension, reduce cortisol levels, and trigger the release of endorphins – the body's natural mood enhancers. As stress melts away, you'll find yourself more grounded and present, allowing your body to enter a state of deep relaxation.

Improved Circulation and Oxygen Flow:

Therapeutic massage also plays a crucial role in enhancing blood circulation throughout the body. As the massage therapist applies pressure to specific areas, blood vessels widen, promoting better blood flow. Improved circulation means that oxygen and nutrients can reach your cells more efficiently, aiding in the removal of toxins and waste products. This increased oxygenation is essential for optimal bodily function, providing your muscles and organs with the resources they need to operate at their best.

Muscle Tension Release:

Whether you're an athlete pushing your physical limits or someone experiencing the strains of a sedentary lifestyle, muscle tension is a common issue. Therapeutic massage targets these tension points, using various techniques to release knots and tightness in the muscles. This not only provides immediate relief but also contributes to long-term flexibility and mobility. By addressing muscular imbalances, a regular massage routine can help prevent injuries and improve overall physical performance.

Enhanced Immune System Function:

The connection between massage and immune system function has been a subject of scientific study. Research suggests that regular massage can boost the activity of natural killer cells – a vital component of the immune system. Additionally, the reduction in stress hormones achieved through massage contributes to a stronger immune response. By fortifying your body's defense mechanisms, therapeutic massage supports your overall health and well-being.

Mind-Body Connection:

Beyond its physical benefits, therapeutic massage nurtures the mind-body connection. Taking the time to be present in your body, focusing on the sensations experienced during a massage, promotes mindfulness. This mental clarity can extend beyond the massage session, helping you manage stress and make more conscious lifestyle choices. The mind-body connection fostered by therapeutic massage contributes to a holistic approach to self-care.

In a world that often glorifies hustle and productivity, taking time for self-care is a revolutionary act of prioritizing your well-being. Therapeutic massage offers a profound way to connect with your body, alleviate stress, and unlock your body's potential for optimal function. Incorporating regular massages into your self-care routine can be a transformative journey toward a healthier, more balanced life. Remember, investing in yourself is not a luxury but a necessity for a fulfilling and vibrant life.

~ Derek Chiu, MOT, RMT

Practicing True Self Care

The past few years have led some people to believe practicing self-care looks like shopping, avoiding things you don’t want to do, taking bubble baths, drinking wine, watching TV, etc. Though some of these could be considered ways of taking care of yourself, in the long run, they don’t ‘fill your cup’ the same way taking care of yourself would. For example, shopping every time you want to practice self-care, could easily get you spending more than you should, causing you more stress in the long run.

Practicing self-care should be able to rejuvenate you. Great examples of these would include eating nutritious meals, making sure each meal has enough protein to support your energy and blood sugar regulation (20-30 g/meal), making sure you get enough sleep (8 hours on average), making sure you are well hydrated (not over or under hydrated), getting some movement into your daily practice, etc. Another way of taking care of yourself, is not avoiding the things you don’t want to do - this doesn’t necessarily mean you have to finish it. Breaking up overwhelming things into small bite size pieces can make it easier for you to finish some of it at a time, verses never working on it and getting more stressed as the deadline comes closer.

My favourite ways of getting regular movement include: yoga, walking (10, 000 steps a day), weight training, and partner dancing. Getting daily movement to move your body is a great way to support it physically. Our bodies are designed to move, and sitting down all day is not conducive to making sure our joints are well lubricated and our circulation is supported. Our veins don’t have muscles helping it to bring the blood back up to our hearts. The contraction of our skeletal muscles is what supports the blood flow back out our heart. So make sure you are getting some movement throughout the day. Enough to get you to increase your heart rate a bit and to cause you to sweat.

Procrastination is something that people do, especially when they are feeling overwhelmed by a particular task. So the best way to combat this is by splitting that task into smaller tasks that are easier to handle. This way you are able to progress with the task and not be overwhelmed by the size of it. It’s about moving in a forward direction. You are not asking for perfection. Perfection isn’t possible, nothing is perfect. If what is causing you to be stuck is perfectionist tendencies (trust me, I get it. I’m a recovering perfectionist), then reflecting on that and getting additional help (eg. psychologist, EMDR, hypnotherapy, etc), can help you in the long run, because perfectionism often stops more goals just from cause you to become stagnant. So turn larger goals or projects into smaller tasks, and take it one step at a time. This is about taking small steps towards your goals or projects, so that you are decreasing your workload in the process (instead of letting it accumulate).

Lastly, this wouldn’t be one of my mental health blogs without including positive self talk. You have to learn to be your own cheerleader, because sometimes it can feel like the world is against you, but you can be your own best friend and listen to what you need, and to out and get it. For example, I know when I need to hang out with my friends to decompress and get a different perspective. So in addition to being your own cheerleader and best friend, understanding where you are is important. Has your nervous system been hi-jacked? Do you always feel on edge or have a racing mind that can’t turn off? Maybe you need to support your nervous system with activities like yoga or meditation to calm your nervous system down, and get you out of the Fight-or-Flight setting. This is also where you fill your cup. Find the activities that bring you joy, that make you feel alive, and try to incorporate those activities as regularly as you can. These activities can be things like: crafting, running, jogging, playing with your pets or children, being with friends, dancing, etc. So explore different activities and see which ones fill you with joy.

To practice self care, you are prioritizing your needs (sleep, nutrition, movement, stress management, etc), helping your future self by taking small steps towards your project or goals regularly, and being your own cheerleader.

“I believe depression is legitimate. But I also believe that if you don't exercise, eat nutritious food, get sunlight, get enough sleep, consume positive material, surround yourself with support, then you aren't giving yourself a fighting chance.”

~Jim Carrey

~Dr. Charmagne

Supporting Healthy Brains

January is Alzheimer’s Awareness Month in Canada, and as such, it makes sense to talk about ways to support a healthy brain throughout life. Alzheimer’s disease is one of the most common forms of dementia that is progressive and results from the formation of tau proteins in the brain that form tangles in neurons. Neurons are like the superhighways of the brain and nervous system - it’s the pathways that information is transported throughout the body. Tangles, on the other hand, would be akin to blockades, blocking the conduction of that nerve and stopping the movement of information. This disease causes the brain to shrink as a result of brain cells dying.

There are 7 Stages of Alzheimer’s Disease according to Penn Medicine. They are as follows:

1. Before Symptoms Appear - which is often called ‘pre-clinical Alzheimer’s disease.’ This happens 10-15 years before people have symptoms.

2. Basic Forgetfulness - when the person experiences memory lapses. This can often look like normal-aged forgetfulness. Eventually, this continues to happen more frequently.

3. Noticeable Memory Difficulties - examples include difficulty remembering recent reading material, difficulty planning and organizing, and having challenges in social settings. This can be accompanied by anxiety by the person experiencing these symptoms, along with denial that anything is wrong.

4. More Than Memory Loss - this is often the stage where there is damage to the brain that involves other aspects than memory - including language, organization, and calculations. They can experience disorientation, increased risk of wandering off and/or getting lost, changes in their sleeping patterns, and difficulty choosing appropriate clothing for the day. They can often feel moody or withdrawn in social gatherings. This can also be attributed to the loss of hearing that occurs before this time. Some experts think hearing loss also contributes to the brain atrophying (shrinking) since it is not getting as much stimuli.

5. Decreased Independence - can live on their own with no significant challenges, but will have difficulty remembering people that are important to them (eg. friends and family), and struggle with learning new things, and basic tasks might be too much for them. In this stage, they can also start experiencing hallucinations, delusions, and paranoia.

6. Severe Symptoms - they become more dependent on others. Communication may become difficult because it can be harder for them to articulate their thoughts. They may experience an increase in anxiety, hallucinations, delusions, and paranoia.

7. Lack of Physical Control - due to the brain having difficulty delegating tasks, the body may begin to shut down, resulting in reduced mobility and becoming vulnerable to infections.

Reading all of this and having a loved one experiencing all of this can be difficult, and though there isn’t currently a cure for Alzheimer’s, there are ways to promote a healthy brain and decrease your chances of getting this, and evidence states that at least 40% of dementias are preventable. And some experts believe this number is underestimated. This means that there are things that you can do to really decrease the risk of getting dementia. There is a genetic component that has been seen, and the earlier one has Alzheimer’s the more likely it is genetic. However, there is the Nun Study, that showed that some of these nuns had Alzheimer’s disease and were asymptomatic. This means that even though they have all of these tangles, their brain and body can have effective communication. They noticed these people had much more neurons in other parts of their brain as a compensatory mechanism. They found that the higher idea density scores in early life were associated with intact cognition in later life - even with tangles present.

What is an Idea Density? Chand et al. (2012) defined Idea Density as “the only approach that directly measures the ability to use world knowledge to structure propositions in spontaneous speech.” This translates into the number of ideas portrayed every 10 words. Generally speaking, the more ideas, the higher the score. So how well you can articulate your thoughts? This requires a diverse vocabulary to get the nuance of certain ideas, as well as your ability to use these words to articulate your thoughts. This can be aided by reading books to expose you to different words and reflection to be able to articulate your ideas and thoughts.

Other things that also help support healthy brains include social activities that include having to talk and engage with new people, movement, and coordination. An example of this would be partner dancing and racquet sports. The culture of partner dancing is such that you ask another person to dance and to know that ‘language’ of dance. This means that you had to learn the foundations of that dance, as well as how to translate your ideas to your partner without verbally saying it, and to listen to those messages and follow through. If you dance, this makes a lot of sense. The communication occurs between the tension and direction of the frame of the partners. Also, because it is a social environment, engaging in communication learning about other people, and building a social network happens. However, there is also evidence showing that when the cerebellar volume of the brain is maintained, it is better for memory. The cerebella is used hugely with body coordination, and this does include walking - specifically 9000 steps a day. 

Eat healthy. We all know that processed foods are bad for you. This is not new. Nor is the topic of eating whole food diets. The reason this is so important is that processed foods have to be metabolized much more than the body because of all of the additives. This means that the body is getting low nutrition from it, and getting inflamed. This inflammation can lead to several different things but ultimately can cause the brain and body to reap the consequences. Making sure that your diet is full of nutrient-dense foods, will ensure that your body is getting everything it needs to thrive. ALSO, making sure you are digesting and absorbing that food is also important. For more guidance on what to eat, follow the MIND diet.

Lastly, sleep is important for your brain. When you sleep, your body can ‘clean up’ the amyloid beta protein, and ideally prevent them from becoming plaques and tangles. A meta-review saw that there was a significant reduction in total sleep time, sleep efficiency, and percentage of slow-wave sleep and rapid eye movement (REM) sleep, and an increase in sleep latency, wake time after sleep onset, number of awakenings, and REM latency in those with Alzheimer’s disease compared to those without. In particular, decreases in slow-wave sleep and rapid eye movement were associated with the severity of cognitive impairment. Basically, those with Alzheimer’s disease took a longer period to go to sleep, had lower durations of sleep, would wake up often, and had a low percentage of slow-wave sleep and REM sleep. This means prioritizing sleep quality and duration can be useful in preventing and as an initial focus when supporting those with dementia.

So in summary, there are things you can do to support a healthy brain and decrease your risk of Alzheimer’s disease. This does require you to be extremely proactive as these tangles can start in the brain 10-15 years before the onset of symptoms and brain damage. Eat a healthy, whole-food diet, and make sure you are digesting and absorbing it. Be socially active, whether it is in partner dancing or something else, and learn and diversify your vocabulary. Speaking doesn’t take much effort, but articulating your thoughts on certain topics does. Being able to do this can allow stronger networks to be made in certain parts of the brain to help our brain compensate if needed. The human design is genius, and part of that is the amount of redundancy in the brain. Some scientists think this is to allow the brain to compensate if other parts of the brain become damaged.

~Dr. Charmagne, with special mention to Dr. Romi Fung

Citations:

Iacono D, Markesbery WR, Gross M, Pletnikova O, Rudow G, Zandi P, Troncoso JC. The Nun study: clinically silent AD, neuronal hypertrophy, and linguistic skills in early life. Neurology. 2009 Sep 1;73(9):665-73. doi: 10.1212/WNL.0b013e3181b01077. Epub 2009 Jul 8. PMID: 19587326; PMCID: PMC2734290.

Zhang, Y., Ren, R., Yang, L., Zhang, H., Shi, Y., Okhravi, H. R., Vitiello, M. V., Sanford, L. D., & Tang, X. (2022). Sleep in Alzheimer’s disease: A systematic review and meta-analysis of polysomnographic findings. Translational Psychiatry, 12(1), 1-12. https://doi.org/10.1038/s41398-022-01897-y

Del Pozo Cruz B, Ahmadi M, Naismith SL, Stamatakis E. Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK. JAMA Neurol. 2022 Oct 1;79(10):1059-1063. doi: 10.1001/jamaneurol.2022.2672. Erratum in: JAMA Neurol. 2022 Sep 9;: PMID: 36066874; PMCID: PMC9449869.

Photobiomodulation and Pain Management

Chronic pain is defined as pain persisting longer than 3 months, and based on Pain Canada, 8, 000,000 people in Canada live with chronic pain. Chronic pain affects the mental and physical health of those experiencing it and can inhibit their ability to be active in their lives - this includes enjoying time with family and friends, working, and their quality of life.

Based on a study done in 2011, done by Dr. Schopflocher, et al; Alberta had the second-highest prevalence of chronic pain in Canada in 2007 with 20.6% reporting persistent pain, while British Columbia reported 21.8%. This was a while ago, and it would be reasonable to assume that this number has increased since. 35.5% of surveyors experiencing pain reported lower back pain, making it the most common area of pain, followed by upper back with 15.4% and knee with 14.9%. Of those surveyed, 22.5% reported that they have been experiencing chronic pain for 20+ years with their last pain flare-up being at least a 5/10 (10 = worst), and 40% of the surveyors had experienced pain for 2-10 years.

With the amount and duration of pain experienced, there’s no doubt that these people have tried anything and everything in their power to decrease their pain. Unfortunately, the most common prescription for pain is opioid drugs - which are highly addictive and have contributed to the opioid crisis. As a result, alternatives are being sought after as a way to decrease pain without causing addiction. Photobiomodulation (PBM) is one of these therapies that are of interest.

Photobiomodulation has many different mechanisms of action that can lead to a decrease in pain, and it is a very safe therapy, with few side effects. This makes PBM a very promising therapy to use for pain management. It is able to create more ATP energy in the cells by interacting with cytochrome C oxidase in the mitochondria increasing membrane potential. It also reduces swelling and inflammation, increases circulation, increases nerve regeneration, increases collagen and cartilage production and increases bone formation. This last one is particularly helpful with fractures, while the other are extremely helpful for healing in general.

In acute cases, the sooner and more regularly you can come for PBM, the better it is for outcomes. That being said, it can help with chronic pain or difficulty healing as well, it is common for more chronic concerns to take longer to heal than the typical 5-10 treatments. Treatment time is depended on the area being treated, with most areas requiring between 30 or 45 minutes.

If you are interested in learning more about PBM, I have linked additional blogs below for you to enjoy. Otherewise, if you want to book an appointment for PBM, click the link below to book with Dr. Charmagne.

~Dr. Charmagne

Other Blogs:

Photobiomodulation (AKA Low-Level Light Therapy)

Laser Therapy and Concussions

Citations:

Schopflocher D, Taenzer P, Jovey R. The prevalence of chronic pain in Canada. Pain Res Manag. 2011 Nov-Dec;16(6):445-50. doi: 10.1155/2011/876306. PMID: 22184555; PMCID: PMC3298051.

Li BM, Zhang CK, He JH, Liu YQ, Bao XY, Li FH. The Effects of Photobiomodulation on Knee Function, Pain, and Exercise Tolerance in Older Adults: A Meta-analysis of Randomized Controlled Trials. Arch Phys Med Rehabil. 2023 Jul 5:S0003-9993(23)00375-1. doi: 10.1016/j.apmr.2023.06.016. Epub ahead of print. PMID: 37419235.

Chow RT, Armati PJ. Photobiomodulation: Implications for Anesthesia and Pain Relief. Photomed Laser Surg. 2016 Dec;34(12):599-609. doi: 10.1089/pho.2015.4048. Epub 2016 Jul 15. PMID: 27419354.

Alayat MSM, Battecha KH, Elsodany AM, Alzahrani OA, Alqurashi AKA, Jawa AT, Alharthi YS. Effectiveness of Photobiomodulation Therapy in the Treatment of Myofascial Pain Syndrome of the Upper Trapezius Muscle: A Systematic Review and Meta-Analysis. Photobiomodul Photomed Laser Surg. 2022 Oct;40(10):661-674. doi: 10.1089/photob.2022.0056. Epub 2022 Oct 10. PMID: 36219747.

Barbosa LM, de Luna Gomes JM, Laureano Filho JR, do Egito Vasconcelos BC, Dantas Moraes SL, Pellizzer EP. Does the use of low-level light therapy postoperatively reduce pain, oedema, and neurosensory disorders following orthognathic surgery? A systematic review. Int J Oral Maxillofac Surg. 2022 Mar;51(3):355-365. doi: 10.1016/j.ijom.2021.06.006. Epub 2021 Jul 6. PMID: 34238645.

Huang Z, Ma J, Chen J, Shen B, Pei F, Kraus VB. The effectiveness of low-level laser therapy for nonspecific chronic low back pain: a systematic review and meta-analysis. Arthritis Res Ther. 2015 Dec 15;17:360. doi: 10.1186/s13075-015-0882-0. PMID: 26667480; PMCID: PMC4704537.

How to Support Scalp Health at Home

I’ve had quite a few people (patients and friends) come to me talking about how they have issues with their scalp. Their scalps are dry and flacking, some of them even ooze once in a while, if they’re picking at the spots. When I was in Toronto, I also had issues with my scalp. I found out that I had Seborrheic dermatitis, and I felt gross and embarrassed to have it. It was itchy, and I would admittedly pick at it, causing it to ooze - which again made me feel gross and embarrassed.

It was around this time, that I learned about a study by Hay, et al, that was done to help support people with alopecia recover some of their hair. I found this interesting and decided to turn it into a mask to use for myself. I used this mask 1 a week, and I would leave it in my hair overnight, and wash it out with a scalp rinse the morning after. This became a routine for a while, then before I knew it, my scalp was back to being nice and healthy.

Hair Mask

• Bottle that you can squeeze

• Olive oil - contains essential fatty acids that can hydrate your scalp

• Castor oil - contains essential fatty acids that can hydrate your scalp and ricinoleic acid reduces water loss through the skin

• Rosemary essential oil - has anti-inflammatory, and antioxidant properties, it also promotes microcapillary perfusion, which can allow better blood flow to the area and improve hair growth

• Lavender essential oil - has antioxidant, and anti-inflammatory properties, encourages hair growth, and accelerates cell turnover and wound healing

• Thyme essential oil - has antimicrobial, antibiofilm action, and stimulates blood flow to address any imbalances in the flora on your scalp

• Cedar essential oil - antioxidant and antibacterial. It also increases DHEA-S (which is considered the mother of sex hormones because it is a precursor to a number of them)and supports brain health when used as aromatherapy

Direction:

1. Fill 1/4-1/3 of your bottle with castor oil. This is a very thick oil, and also very good for your scalp and hair. You don’t want to add too much because of how thick it is, causing it to potentially be difficult to wash out

2. Fill the rest with olive oil

3. Add 5-10 drops of Rosemary, Lavender, Thyme, and Ceder essential oil. You may have to add less or more depending on the size of the bottle and the sensitivity of your scalp.

4. Mix the solution.

5. Pour some of the solution on your clean fingertips, and massage this mask into your scalp.

6. Cover your head with something to encourage the moisture to stay on your scalp, and if you’re sleeping with it, you may want to sleep with an additional toque or towel on your pillow to protect it from oil stains.

7. Wash out when you wake up.

Hair Rinse

Ingredients:

• Squeezable bottle or spray bottle

• Apple cider vinegar - cleanses hair of product and oil, balances skin pH, stimulates circulation, and makes your hair silky soft

• Rosemary essential oil - has anti-inflammatory, and antioxidant properties, it also promotes microcapillary perfusion, which can allow better blood flow to the area and improve hair growth

• Water

Directions:

1. Fill your bottle up 1/4-1/3 with apple cider vinegar

2. Fill the rest with water

3. Add 10-20 drops of essential oil. You may have to add less or more depending on the size of the bottle and the sensitivity of your scalp.

4. 1-2 times a week, carefully massage the solution onto your scalp. Be careful to not get any of this in your eyes. Keep the solution on your scalp for 1-2 minutes before washing your hair as usual.

Note: If you do have open wounds, this will sting. You may want to wait until those have healed up before doing this.

The hair rinse in particular is great if you’re noticing you’re getting acne on your scalp, though I do like the combination because the oils can be really nourishing and hydrating to the scalp. So if you’re experiencing flakiness or dandruff, I highly recommend trying these out.

~Dr. Charmagne

Citations:

Hay IC, Jamieson M, Ormerod AD. Randomized trial of aromatherapy. Successful treatment for alopecia areata. Arch Dermatol. 1998 Nov;134(11):1349-52. doi: 10.1001/archderm.134.11.1349. PMID: 9828867.

Panahi Y, Taghizadeh M, Marzony ET, Sahebkar A. Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial. Skinmed. 2015 Jan-Feb;13(1):15-21. PMID: 25842469.

Lee BH, Lee JS, Kim YC. Hair Growth-Promoting Effects of Lavender Oil in C57BL/6 Mice. Toxicol Res. 2016 Apr;32(2):103-8. doi: 10.5487/TR.2016.32.2.103. Epub 2016 Apr 30. PMID: 27123160; PMCID: PMC4843973.

Ben Djemaa FG, Bellassoued K, Zouari S, El Feki A, Ammar E. Antioxidant and wound healing activity of Lavandula aspic L. ointment. J Tissue Viability. 2016 Nov;25(4):193-200. doi: 10.1016/j.jtv.2016.10.002. Epub 2016 Oct 5. PMID: 27769632.

Kowalczyk A, Przychodna M, Sopata S, Bodalska A, Fecka I. Thymol and Thyme Essential Oil-New Insights into Selected Therapeutic Applications. Molecules. 2020 Sep 9;25(18):4125. doi: 10.3390/molecules25184125. PMID: 32917001; PMCID: PMC7571078.

N by Nebraska Medicine. University Health Center. Is apple cider vinegar good for your skin and hair? https://health.unl.edu/apple-cider-vinegar-good-your-skin-and-hair

Matsubara E, Tsunetsugu Y, Ohira T, Sugiyama M. Essential Oil of Japanese Cedar (Cryptomeria japonica) Wood Increases Salivary Dehydroepiandrosterone Sulfate Levels after Monotonous Work. Int J Environ Res Public Health. 2017 Jan 21;14(1):97. doi: 10.3390/ijerph14010097. PMID: 28117719; PMCID: PMC5295347.

Huang K, Liu R, Zhang Y, Guan X. Characteristics of two cedarwood essential oil emulsions and their antioxidant and antibacterial activities. Food Chem. 2021 Jun 1;346:128970. doi: 10.1016/j.foodchem.2020.128970. Epub 2021 Jan 1. PMID: 33422919.

How Gratefulness Boosts Your Mood and Mental Health

Our lives are generally really busy, juggling work, family, and a never-ending to-do list. With all of these different balls in the air, it’s easy to forget to smell the roses and take time for yourself. However, what if I told you that practicing gratefulness can help to improve your mood, and decrease your stress? What if gratefulness or gratitude was the secret tool you’ve been looking for? Today we are going to dive into the everyday magic of gratitude. This is not just a fluffy concept - there is research to back this up, and my goal is to teach you how gratefulness can transform your mental well-being by the end of this blog.

Individuals who practice gratefulness are more prone to be able to appreciate the smaller things in life. Their ‘threshold’ for being grateful is lower, meaning that they can appreciate simple pleasures stronger than someone who doesn’t practice regularly. This is because the neuropathway in their brain for gratefulness has been traveled so regularly, that the impulse to get to the destination ‘grateful’ is very easy and quick. Watkins, el al defined simple pleasures as “pleasures in life that are readily available to most people.” They also found that grateful people have a sense of abundance, and don’t feel that they’ve been deprived, and tend to be happier.

Scientists at the Institute of HeartMath (McCraty & Childre, 2004) discovered that when you feel grateful, your heart rhythms sync up in harmony. This means that gratefulness rewires your brain for happiness and helps you keep the effects of stress at bay. This was supported by researchers Emmons and McCullough (2003), who found that people who practice gratitude report fewer stress-induced health problems.

Yes, life can be difficult, and it won’t always be sunny, but individuals who practiced gratefulness regularly were able to find silver linings in their negative situations based on Watkins et al. (2006) in "Behavior Research and Therapy." Watkins, el al also found that those who implemented gratefulness regularly started to have more positive emotions like hope and happiness. This hope can help you keep going in a difficult situation until the rain stops, the clouds part and the rainbow appears at the end. This is also how gratefulness can help make you more resilient, and be able to bounce back after difficult times.

Lastly, gratefulness strengthens and supports your social relationships, and makes them stronger. Individuals who practice gratefulness regularly accept that their lives are better with the contribution of different people in their lives - and they are able to acknowledge them. They show their appreciation however it works in that relationship, whether it’s by giving a hand when their friend needs help, telling them how much they love and appreciate them, giving them a small gift because that gift made them think of their friend, etc. It’s like a positive spiral of ‘good emotions,’ which in we can definitely have more of in our society.

So as you have read, gratefulness has a number of different effects on our mental well-being. It’s not necessarily the grand things that make our lives enjoyable. It’s appreciating the simple joys in life - because if you can, you can definitely enjoy the grander things in life. This is due to the strong neuropathway of gratefulness in that person practicing gratitude regularly.

So what are you grateful for today?

~Dr. Charmagne

References:

Watkins PC, el al. (2003). Gratitude and Happiness: Development of a Mesure of Gratitude, and Relationships with Subjective Well-Being. Social Behavior and Personality: An International Journal, 31(5), 431-451.

McCraty, R., & Childre, D. (2004). The Grateful Heart: The Psychophysiology of Appreciation. Institute of HeartMath.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

Wood, A. M., Joseph, S., & Maltby, J. (2013). Gratitude predicts psychological well-being above the Big Five facets. Personality and Individual Differences, 54(3), 294-298.

Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421.

Lambert, N. M., Graham, S. M., Fincham, F. D., & Stillman, T. F. (2009). A preliminary study of the relationship between gratitude and perceived social support and mental health. Journal of Social and Clinical Psychology, 28(2), 163-173.

Insulin Resistance and Your Immune System

The body is a complex symphony of different bodily systems. If one system is being affected, it can often affect another system that may seem unrelated. In this case, we’ll be talking about how insulin resistance can cause a weakened immune system.

Insulin is a hormone produced by the pancreas, and it plays a major role in regulating blood sugar levels. It allows cells to take up glucose from the bloodstream, providing them with the energy they need to function. However, when cells become resistant to the effects of insulin, they fail to respond properly, leading to elevated blood sugar levels, and a decrease in uptake into the cells. This is when insulin resistance starts to occur. Let’s imagine that insulin is like a nagging parent. When a parent is nagging too much, eventually you can block them out, and essentially ignore what they are saying to you. The body works similarly to that when too much of a hormone has been released chronically. The receptors start to either become resistant to that hormone or the body starts to decrease the number of receptors on the cell.

Insulin resistance often arises due to various factors, including genetics, obesity, a sedentary lifestyle, and poor dietary choices. Oftentimes, our modern standards of eating, and the quality of foods we’re eating are the main contributors to insulin resistance. This is because insulin levels aren’t able to go back to baseline for a decent period of time by the time snacking occurs. Generally, people are eating 3 main meals, with snacks in between. It typically takes insulin 2 hours (University of Rochester) to go back to baseline. So if you’re eating breakfast at 8 am, then snacking at 10 am, and eating lunch at 12 pm and so on, your insulin is not at baseline for very long before it starts to spike again. This makes the ‘area under the curve’ higher than would be typical for non-insulin-resistant individuals.

If this condition is not addressed, it can eventually become type 2 diabetes, which is a chronic metabolic disorder characterized by high blood sugar levels. This disease affects a number of different body systems including, your cardiovascular system, eyes (diabetic retinopathy, which can lead to vision loss and blindness), your kidneys, liver, etc.

The immune system defends our body from harmful invaders, such as bacteria, viruses, and other pathogens. It is made up of a network that works together to identify and eliminate threats. A balanced immune response is extremely important for optimal health, and both an underactive and overactive system can lead to various diseases.

Insulin resistance can be a large reason for chronic low-grade inflammation in the body, characterized by an increased level of inflammatory molecules known as cytokines. This inflammation can disrupt the immune system by altering the behaviour of the immune cells such as macrophages and T cells. These cells are important in recognizing and eliminating pathogens, and if they are compromised, their ability to perform this function is hampered. Insulin resistance can also lead to immune response imbalance, by producing pro-inflammatory cytokines and inhibiting anti-inflammatory responses. Inflammation has been linked to cardiovascular and autoimmune disorders, meaning that insulin resistance contributes to these as well.

Lastly the microbiota. Our gastrointestinal tract contains 60-80% of our immune system. This means that the microbiome influences our immune system, as well as many different systems in our body - including insulin resistance and our immune function. Our gut microbiome can influence how well our body responds to the food we are eating, and if we are able to eliminate the waste produced from our food. They also protect us from pathological microbes, acting as a barrier to prevent pathological microbes from finding a home in our intestines.

The body is interconnected, and the different bodily systems communicate and influence each other in ways we are just beginning to comprehend. Having a healthy insulin-glucose balance helps to regulate our immune system, energy, hormonal health, gut health, and more. Ways that insulin resistance affects our immune system by creating chronic low-grade inflammation that influences the way our white blood cells function, as well as influences the components of the microbiome. The microbiome is protective against pathological microbes and influences how our body metabolizes various compounds. So one way you can help to keep a strong immune system is by addressing insulin resistance if you have it.

If you want to work on balancing your glucose levels and addressing insulin resistance, book an appointment with Dr. Charmagne.

Osteopathic Therapy: Gentle and Effective Treatments for Underlying Physical Conditions

When it comes to healthcare, we often seek treatment options that are effective yet gentle on our bodies. Osteopathic therapy is a holistic treatment modality that focuses on restoring balance and promoting the body’s self-healing capabilities. With its comprehensive approach and gentle techniques, osteopathic therapy has gained significant recognition as a valuable option for individuals seeking natural and non-invasive treatments. In this blog post, we will explore what osteopathic therapy is and how it proves to be both gentle and effective in treating underlying physical conditions.

Osteopathic therapy, also known as manual osteopathic treatments (MOT), is a branch of healthcare that is around the belief that the body possesses self-healing mechanisms. Developed by Dr. Andrew Taylor Still in the late 19th century, osteopathic therapy focuses on the musculoskeletal system and its interconnectedness with other body systems, including the nervous, circulatory, lymphatic, fascia, and visceral systems. This approach recognizes that a disturbance in one area of the body can affect the overall health and well-being. 

One of the key aspects of osteopathic therapy is its gentle and non-invasive techniques, which are tailored to each individual’s needs. Manual Osteopathic Therapists (MOT) utilize their hands to precisely palpate and assess the various conditions of the body. By having a clearer image of the body as a whole, the therapist aims to restore balance, improve mobility, and promote healing by addressing any structural imbalances or dysfunctions within the body. The basic foundations of techniques include:

• Osteoarticulation (OA): MOTs can either use precise movements to mobilize the joint, or place your body in very specific positions so that you can use your own muscles to mobilize and realign the joint. This technique helps to reduce pain, improve joint health and function, and restore balance within the musculoskeletal system. This is highly beneficial for individuals suffering from back pain, neck pain, and joint disorders such as arthritis. 

• Myofascial Remodeling (MFR): By applying sustained pressure to the connective tissues (fascia) surrounding the muscles, MOT practitioners aim to release the adhesion collected by the fascia, improve mobility, and alleviate the pain. This is highly beneficial for individuals suffering from limited range of motion as well as alleviates the feeling the being constricted. 

• Craniosacral Therapy (CST): This technique focuses on the gentle manipulation of the cranial bones, the spine, and the sacrum to promote the flow of cerebrospinal fluid and optimize the function of the central nervous system. It is particularly effective in addressing headaches, migraines, and chronic pain.

• Lymphatic Therapy (LMT): By mobilizing the lymph inside the body to a balanced state, we can allow the fluids in the body to flow naturally. Allowing the cells in the body to efficiently fight off bad bacteria and viruses while clearing away congestion, decreasing pain, and increasing the function of the physical body. This is highly effective for improving your natural immunity and decreasing inflammation and swelling thus increasing mobility without pain. 

• Visceral Manipulation (VM): All organs of the body have a natural rhythm of movement called motility. When the organs experience any type of trauma, they try to protect themselves by limiting movement and guarding the area around them, preventing the organs from functioning normally. By releasing the organ from the adhesion and state of alertness, we can bring the body back to rest, allowing its natural state of healing to occur and better movement throughout the body. This along with the other techniques are highly effective in treating both respiratory conditions such as asthma and chronic obstructive pulmonary diseases as well as digestive disorders such as irritable bowel syndrome and acid reflux. 

What makes osteopathic therapy truly unique is its holistic approach to healthcare. MOTs consider not only the specific condition or symptom but also the overall health and well-being of the individual. We take into account factors such as lifestyle, stress levels, nutrition, and emotional well-being while formulating a treatment plan. This comprehensive approach helps address the root causes of the condition, promoting long-term healing and preventing future issues.

Osteopathic therapy offers a gentle and effective alternative for treating underlying physical conditions. With its hands-on approach, Manual Osteopathic Therapists can address structural imbalances, improve mobility, and promote the body’s natural healing mechanisms. From musculoskeletal issues to respiratory conditions, from digestive orders to headaches and migraines, MOT has shown promising results across a wide range of conditions through its gentle touch and effective techniques.      

~ Derek Chiu, MOT, RMT

Laser Therapy and Concussions

Concussions are considered a type of Traumatic Brain Injury (TBI), and it is common in car accidents and sports. They occur when the head receives an external impact that causes the head and brain to shake rapidly (CDC, 2019). This can cause chemical changes within the brain, inflammation, bruising, and can cause damage to brain cells. While most people recover from concussions on their own, others have long-term consequences where they experience changes in mood, and cognition (eg. slower mental processing, worsening of memory, etc.). Those who experience multiple concussions may notice that it takes them longer and longer to recover, and others may find that some symptoms stay after months or years.

Some signs and symptoms that can be experienced with concussions are:

• Amnesia of events before or after the head impact

• Mood, behaviour, or personality changes

• Being dazed or stunned

• Uncoordinated movements (eg. balance problems)

• Loss of consciousness

• Headache or pressure in their head

• Nausea or vomiting

• Dizziness, blurry vision, or seeing double

• Light or noise sensitivity

• Confusion, difficulty concentrating

• Memory problems

• Difficulty with sleep (sleeping too much or too little, difficulty sleeping)

• Fatigue (CDC, 2019, Mayfield Clinic, 2018)

These signs and symptoms may show up minutes after the injury or can take hours or days to occur. So it is important to observe the person who was injured and support them if needed. The number one recommendation for concussions is to rest for the first few days after the injury. This will be enough for the majority of people, with their symptoms resolving in the next few weeks. However, based on some studies, 5-22% of people with concussions will experience persistent cognitive problems after the first few weeks (Gustavo, et al; 2022). These symptoms can persist over a month, and they may continue to experience these symptoms for months or years. So what are they supposed to do?

There aren’t currently any great treatments available for those experiencing post-traumatic symptoms. However, Photobiomodulation (also known as Low-Level Light Therapy, Cold Laser Therapy, or Laser Therapy) has been a tool of great interest since it is a non-invasive way to support those with post-traumatic symptoms. Photobiomodulation (PBM) is a wonderful therapy to use for TBI because it has many ways it helps support the healing of the brain. These include:

• Increasing the ATP (the energy currency of the cell) production in the mitochondria through cytochrome C oxidase’s ability to absorb the photons from red light

• Increasing regional brain flow by releasing the Nitric Oxide that tends to bind to the mitochondria and cause vasodilation

• Anti-inflammatory and anti-oxidant effects by inhibiting the microglial activation (chronic activation causes neuronal degeneration)

• Increases neurogenesis and synaptogenesis (new formation of neurons and improving their ability to communicate with each other) (Gustavo, et al; 2022) - this is particularly important for the recovery of the brain after TBI.

Studies have shown that PBM has been able to improve verbal memory, depression, executive function, headache, sleep disturbance, cognition, mood dysregulation, anxiety, irritability, work performance, blood flow to the brain, reduced swelling, inflammation, excitotoxicity, reduction in post-traumatic stress disorder in those with TBI (Naeser, et al; 2014, Gustavo, et al; 2022, Chao, et al; 2020). The amount and frequency of treatments varied between the studies, but it averaged 18 sessions over 7 weeks.

If this treatment interests you, you can click the link below to book an appointment.

Detoxifying to Support New Beginnings - Part 2

Once your elimination pathways are moving (sweating, urinating, and having a bowel movement regularly (click here for more information)). There’s no concern that once we start supporting with detoxification, that these products will accumulate in your body - it is time to start working on supporting your organs of detoxification! These organs include: your liver and kidneys.

The liver is the organ in charge of metabolizing various toxins from our body, including: hormones, medication, alcohol into something that doesn’t harm our body. It does this through 2 phases of detoxification. It’s constantly working, and with the amount of chemicals we are exposed to regularly, that means our liver has to go on overtime - all the time. So how do we support our liver? We do this by limiting the amount of processed foods we eat, and eat organic, whole foods. If organic isn’t possible for every produce you consume, then avoiding the Dirty Dozen or making sure to get those organic, is a good compromise. The next thing you can do is provide the building blocks (in the form of vitamins, minerals and phytonutrients) that the liver uses in Phase 1 and 2 detoxification.

From Haelan LifeStream Center and Retreat

Though we often focus on supporting the liver to detoxify, we also have another organ that support detoxification - the kidneys. The kidneys filter your blood and is in charge of supporting water and electrolyte homeostasis within the body. As such, it filters through a lot of blood everyday to maintain the proper balance in our bodies. One of the best ways to support your kidneys support your cardiovascular system. This is because it’s what carries the blood to the kidney to filter, and the health of them will determine how effectively the blood is being delivered. This means, that maintaining a healthy blood pressure and supporting the mobilization and elimination of toxins and metabolites by drinking water is important. Other ways you can support you cardiovascular system is to be regularly active, and are eating a variety of vegetables and fruits to get different minerals, vitamins, and phytonutrients into your diet. These will give your body the building blocks it needs to ‘fix parts that need repair’ and protect your body from free radicals, that can cause atherosclerosis, which can lead to high blood pressure, and an increase in cardiovascular events. Also make sure you are not holding your urine, since this can cause weakness in the sphincter between the bladder and urethra and cause damage to the kidneys via increased pressure and replication of potential bacteria.

The number one cause of kidney damage is diabetes - which means that supporting a healthy insulin-glucose balance will also support your kidneys. Diabetes also increases your risk of a cardiovascular events, since it affects your body by increase inflammation and free radicals. All these systems communicate with each other, so supporting one or more systems can help other systems in your body as well.

In summary, to support your liver and kidney, you want to:

• Decrease processed foods to lessen the burden of your liver and kidney

• Eat colourful fruits and vegetable to provide the nutrition and building blocks to maintain a healthy body

• Be regularly active to support your cardiovascular system and allow your kidneys to filter that blood more effectively

• Make sure to stay hydrated - your urine should be a pale yellow - the exception to this is if you’re taking a B complex. Your urine will be neon yellow

• Maintain a healthy blood pressure and insulin-glucose balance

• Don’t hold your urine

~Dr. Charmagne

Detoxifying to Support New Beginnings - Part 1

Spring is in the air! With the thawing of snow and the gradual and eventual budding of trees and flowers, it represents the season of new beginnings. And what better way to support your body in this season than to have a gentle detoxification!

There are different ways to detoxify, and with how most people are running about their days, there are a number of different ways we are consuming. Are you consuming cakes, fatty meals, alcohol, negative news, gossip, negative social media, etc? Are you reinforcing your own negative perspectives and views of yourself through your friends and media? To support your body with detoxification let’s first support a physical detoxification, which can also be paired with mental detoxification.

The body eliminates waste and metabolites through 3 different routes: urine, stool, and sweat. All 3 of these routes need to be working optimally to allow our body to not accumulate any of these wastes and metabolites.

First things first - you need to be having regular, fully voiding stools. Regular means going 1-3 x day. If you are not having a Bowel Movement (BM) regularly, you will be upcycling certain hormones and other components, as well as fermenting whatever gunk is in your stool. This can often result in bloating and nausea. If this elimination system isn't working optimally, any liver support we do won’t take hold. Best ways to support regular BMs is to make sure you are well hydrated and are taking in enough fiber (~30 g/day). If this isn’t enough to get you going regularly, you will need extra support from an ND because it’s more complicated than that.

Secondly, you have to be urinating - which generally isn’t an issue. However, what does your urine look like? Is it dark yellow, medium yellow, pale yellow, clear? Ideally your urine is pale yellow. If it is dark yellow - and you are not taking a B complex - you are dehydrated and need to drink more water. Water allows our body to flush the metabolites and toxins from our bodies smoothly. If there isn’t enough water, the metabolites and toxins won’t have enough solvent to move out of the body effectively. If your urine is clear, you are most likely overhydrating, this can disrupt the balance of electrolytes in your body. So cut back on your water intake a bit until your urine is a pale yellow.

Lastly is sweat. Are you sweating regularly? Sweating is a great way to eliminate various metabolites and toxins from our body, including heavy metals. Sweating via physical activity, sauna, infrared sauna are all great. Some of these have other additional benefits, including strengthening your body and heart (exercise and cardiovascular activity), while sauna and infrared sauna allows you to sweat and rest. Infrared sauna penetrates deeper into the body than sauna, so I tend to recommend it over sauna, but if it’s easier to do one over the other, that’s the one you should do. The key is that you are sweating. So, get your sweat on!

~Dr. Charmagne

HypnoBirthing® - What is it and How Does it Help?

HypnoBirthing® is a philosophy and practice a couple does to prepare themselves for birthing. The philosophy revolves around the innate ability of the body to birth a baby with ease and - at times - with no pain. It also believes that birth is a normal human, physiological process, and does not need medical intervention in a healthy pregnancy, where both mom and baby are healthy - the only time would be under special circumstances. It does this by teaching the couple to relax as a way that supports the birthing person’s body to work optimally, with little to no tension. Resulting in little discomfort (and often times, pain free), and the birthing experience ends up being calm and empowering.

When a birthing person goes into labour with fear and stress, their body tends to tense up. The body feels like it is not safe to birth your baby because you are scared or stressed. When the body is stressed, blood (and as a result, oxygen and nutrients) are diverted to the heart, lungs and muscles to allow us to fight or flight. Your uterus isn’t considered an vital organ for fight or flight, and as a result, blood is shunted away to the other organs. This causes the uterus to not get what it needs to birth with ease. The tense uterus then tries to birth your baby, with the different signals you are giving it (push, push, push and it’s not safe), but because it is tense, it isn’t able to birth easily. The tension ends up causing pain, and so the cycle goes: fear resulting in tension resulting in pain, and so on.

HypnoBirthing® is able to break this cycle by teaching the birthing parent how to enter and maintain relaxation and a state of calm. This eliminate the Fear-Tension-Pain cycle because the parent feels calm. Calm tells the body that they are safe, and that they don’t need to tense up. They are able to enter the parasympathetic nervous system, or the ‘healing room’ and support their birthing organs by providing them with the oxygen and nutrition that it needs. This is happening because the body isn’t in the sympathetic nervous system state (that is caused by stress and fear) allowing uterus is able to relax and birth baby with ease.

Hypnosis can bring about negative connotations, especially with how it is depicted in shows (eg. Captain Carter, etc) as well as in the hypnosis stage shows. Hypnotherapy is nothing like that. It does use the power of suggestion to change a behaviour or perspective, etc, but if that suggestion goes against your values, you will not do it (eg. if I suggested you rob a bank that won’t happen (unless you actually would)). That being said, the hypnosis that happens during the class is meant to encourage the parents to enter a state of relaxation, and allow them to enter that state easier each time.

Relaxation is like a muscle you train. You need to train this muscle before your birthing time, since things can become very hectic. It can be difficult to get into a relaxed state with that kind of headspace. As a result, there is daily homework given to the couples to help them train these important muscles, so that when it is the birthing time, they can enter relaxation with ease.

All of this being said, my favorite aspect about HypnoBirthing® is the involvement of the partner. HypnoBirthing provides a number of ways the partner can support the pregnant person. This way, the partner has and understanding and a role to play during the birth. They can be engaged and a contributing player when it happens, instead of standing on the sidelines wanting to help, but not knowing what they can say and/or do.

If this sounds like something you want for yourself and your partner, Dr. Charmagne is regularly hosting classes at Vive Health, and South Calgary Midwives. For more information about when classes are, click here.

~ Dr. Charmagne

Are Your Needs Being Met to Thrive?

February is the month of love, and though it is often seen as romantic love towards another person. I want to ask you, how do you practice self-love? Self-love isn't narcissistic, it's about taking care of yourself and your needs. Are you getting your needs met to thrive? I’m not just talking about your basic needs (shelter, food, water, clothes, sleep) - though it does include these.

I’m talking about your needs to make you feel alive, and to support a healthy body and mind. Are you getting your movement in? How about connection, creativity, or fun? Are you getting these met? Because if you’re not, then there’s a chance that you are moving day-to-day in a daze, not present, and looking forward to sleep. This is not really living. You are not experiencing life, you are existing - which isn’t bad at all, especially when you’re going through a hard time, and this is the most you can do. However, I want to help support you with this month is thriving, and experiencing life to the fullest. So how do we do that?

Reflect on your needs - what do you need to be a vibrant human being? This can be different for everyone, but it will involve, sleep, nutrition, stress management, and movement (because those are your foundations of health). On top of these, you have other needs: the need to feel loved and appreciated, the need to connect with people you enjoy, the need for alone time, etc. What are they for you? For me, I need to be creative every day, and I need to be with people I love and enjoy.

How often do you need them? - once you find what your needs are, how often do you have to have them fulfilled? Your foundation will need to be met daily, while your other needs to thrive will be different. Do you need to be with your friends one or two times a week, a month, etc? How often and for how long do you need to be active? Are you pushing your body daily (eg. HITT, Barr, Flow yoga, etc (all of these are very yang)) or are you mixing it up and doing LITT, yin/restorative yoga, etc every other day? Once you’ve decided how often you need them, put them into your calendar and follow through with them.

Reframe - sometimes on our journeys to becoming better, we get in our heads and negative self-talk occurs. During these times, work on reframing the way you are talking to yourself. It first takes recognition to realize how you are talking to yourself, and noticing the negative thoughts that come up. Next is reframing it with something more positive. For example, I can’t do anything right. Reframe this to I’m learning how to do this better. Or something that resonates with you. The point is you are talking to yourself differently, This is important because the way you talk to yourself, and your thoughts create physiological responses in your body, causing certain hormones and neurotransmitters to be released. You can influence this by changing the way you think. With time, this will change how you behave and how you perceive your world.

Be patient yourself, we are all human experiencing with it is like to live as one. You may stumble and fall on this journey, and that’s ok. Pick yourself up and dust yourself off and keep walking. Reframe your thoughts, and do your best to get your needs met so you can be the radiant human you are meant to be.

~Dr. Charmagne

Photobiomodulation (AKA Low Level Light Therapy)

Photobiomodulation, also known as Low-Level Light Therapy or Laser Therapy (LLLT) is a way to utilize light and it’s healing properties to accelerate healing. It is a pain-free, non-invasive therapy that can be used to treat a number of different conditions. This may sound far-fetched - “light healing” - but it’s true! The medical profession has used light therapy to help treat various conditions. For example, using phototherapy (literally meaning light therapy) to treat babies with jaundice, or UV Therapy to treat eczema. More recently, there are studies looking at using Light Therapy to treat people with alopecia and Alzheimer’s Disease. So it’s not as far-fetched as you may have thought.

The photobiomodulation that I do in the clinic uses a combination of different wavelengths to treat a patient. It uses Red LED (wavelength of 630-680 nm range) for more superficial layers and infrared (810-840 nm) to treat the deeper musculoskeletal layers. These two wavelengths prep the area so that the laser can penetrate deep into the areas that are needing treatment (eg, within the knee joint). After these two types of light, I use an infrared laser probe. This can penetrate the deepest and can reach the bony layers to promote healing.

Video from BIOFLEX

Image from BIOFLEX

The reason photobiomodulation works is because it reaches the mitochondria in the area being treated, and allows them to create more ATP. ATP is the energy currency of the cell, and it is used in every process in the body - including healing. When a tissue is injured, the mitochondira’s ability to make ATP is impaired, causing the area to take a longer period of time to heal. So helping the cell create more energy, accelerates that area’s ability to heal. As a result, photobiomodulation can help treat a number of different conditions including:

• sciatica

• arthritis

• fractures

• keloids

• sprains and strains,

• plantar fasciitis

• nerve pain

• joint pain

• burns, etc.

Treatments are generally recommended to be 2-3 x week or more in acute cases. The number of treatments can vary depending on the patient and can vary from 1-30, with a minimum of 10-15 treatments being recommended. In most cases, there can be some change in symptomology after 3-5 treatments; however, this is not always the case. Acute problems generally respond faster than chronic problems, and each person is different, so this makes it difficult to predict how many treatments you may need. My goal will always be to minimize the length and number of treatments you need, but know that even with that, you will require multiple treatments (especially if a chronic condition flares). Be patient with yourself and the treatments.

To read more about the laser system and science behind photobiomodulation, click here.

~Dr. Charmagne

Improving Skin Integrity

Fall and winter are notoriously dry in Calgary. You can often hear about how people are experiencing dry hands and eyes, eczema flares, and constantly needing to put lotion on. This is a thing we just accept living in Calgary. However, did you know that you could support your skin, so it doesn’t have to feel the dryness that comes every fall through winter?

There are some healthy oils, and vitamins you can be taking to support your body through the fall and winter to keep them nice and hydrated. I’m sure you’ve heard of fish oil by now, and yes, that is one of the healthy oils I’m talking about. Healthy oils are important for you to be taking regularly during this time (and maybe a month before) to maintain the integrity of your cellular membranes. Cellular membranes are made up of fats, these fat produce a boundary that keeps your organelles where they need to be (inside your cells). This boundary is fluid, and moves. If you eat saturated fats, the fluidity of your cell is disrupted, and it isn’t able to operate like it can when it is able to move as needed. This is where the healthy fats come in: fish oil, olive oil, evening primrose oil, GLA oil, etc. The one I generally recommend is fish oil, along with suggesting you use olive oil in your salad dressings.

So now you have a strong, fluid cell membrane. That’s great! But is it nice and plump and hydrated? This is where making sure you are well-hydrated comes into play. Being well-hydrated keeps your cells working optimally, and allows them to eliminate waste effectively. Imagine working in a cramped factory, where you can hardly move. That is similar to what it would be like working in your cell if you aren’t hydrated. So make sure you are drinking your water, especially during this time. You can check if you are well hydrated by looking at the colour of your urine - is it clear, pale yellow, or dark yellow? The goal is to have pale yellow urine. Note: If you are taking a B Complex, your urine will always be dark yellow.

Moisturizing as soon as you are finished with your shower is a quick and easy way to lock in the hydration. Otherwise, your skin will feel dry afterwards, because the water on your skin is evaporating, stripping your skin of moisture. You can either use a lotion or oil (I like to use olive oil with some lavender essential oil when my skin is really dry).

Lastly, a good B Complex can also help keep the integrity of your skin. The different vitamins do different things, but together, they work together to work on a number of things in your body (I also recommend this to patients for an energy boost). Vitamin B1 can be helpful for irritated, acne prone or dry skin, whereas vitamin B2 can help improve your skin tone (fun fact: this is the vitamin that causes your urine to be neon yellow). Vitamin B3 helps your skin retain moisture and prevent water loss. Vitamin B5 also helps to retain the moisture of your skin, as well as helps to heal wounds. Vitamin B7 (aka biotin) is known to be helpful for your hair, skin and nails. Vitamins B9 and 12 help your red blood cells, which are essential for delivering nutrients and oxygen to your whole body. Remember that B Complexes will turn your urine dark yellow, so if you are dehydrated, understand what your body feels like when it’s hydrated, then start to incorporate a B Complex.

This fall, see for yourself how these can help your skin feel much better and more hydrated. Share below if you have other things you do for yourself to keep your skin hydrated during the fall and winter.

~ Dr. Charmagne