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.

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

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.

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.

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

Self Love

We’ve all heard about self-love. Some people say self-care instead, however, they essentially mean the same thing. If you practice self-love, self-care comes more naturally because you understand that you need it, and you respect and love yourself enough to practice self-care. What do you do for yourself to take care of yourself and lift yourself up? There has been some misconception that self-love looks like having a bubble bath, having a night out with the girls, or drinking some wine at the end of the day. Though these can be parts of self-love, ultimately, it’s doing something you know will help you feel better. This can include sleeping earlier, to make sure you're getting the amount of sleep you need. It can also be enjoying your favourite hobby, whatever that may be, going to the gym, or eating healthy. Everyone should be practicing a bit of self-love every day. We practice taking care of people around us, whether you have children or not, so take the time you need to care for yourself as well. Some of my favourite things to recommend to patients are below.

Do something new at least once a week

Some people, especially when they become parents, lose a sense of who they are. They don’t know what they like, they don’t have any hobbies. Their lives revolve around their family and work - and nothing outside of it. There is nothing wrong with that if you are happy with it. However, if it saddens you that you feel like you have lost who you are, then this is a great way to start to discover things about yourself again. Do you like soccer? You never know until you try. Scared of massages? The worse thing you can do is leave and never come back - however, what if you find out that you actually enjoyed it? Then you got over fear, and found something that you enjoy!

Practice positive self talk

The main thing is to practice talking to yourself as if you were talking to your best friend or loved one. The way we talk to them is often encouraging, sympathetic, and with love - which can be the opposite of how we talk to ourselves.

To read more about how to practice positive self-talk, click here.

Boundaries

We all have boundaries. Some of us know where they are, and others don’t. Knowing where your boundaries are, and staying true to them is a wonderful way to practice self-care. It’s also a practice of self-love because you are standing up for yourself. Are you an introvert, who has been invited to dinner? It’s okay to say no, especially if you need your lone time to recharge. That friend should be fine with meeting up another day, especially it wasn’t for an emergency. This includes saying yes to everything. At some point, people realize that they’re saying yes to too many things, and it’s all piling up on them and wearing them down. Saying no is okay, someone will step up to fill in the gap. It’s impossible to keep giving from an empty cup. You have to take care and give to yourself so that you can give to others.

With all things that come to self, don’t be hard on yourself. Change can be difficult, and building up new habits takes a while. Remember you are human, living and experiencing life. Sometimes, what you are planning doesn’t happen, and you falter. That’s okay. Pick yourself up, and do it again. With enough practice, and awareness, you can notice these things faster, and then you can actively choose if a certain thought is worth fixating on or not (meditation is a great way to practice that).

~ Dr. Charmagne

Self Talk

There has been quite a few people on social media talking about self talk - and this is great! We all talk to ourselves every day, and the way we talk to ourselves can really affect how we feel and behave every day. As much as I don’t like certain commercial products, I can’t deny that some companies are extremely good at making ads that get you to think or feel a certain way. Dove is a great example of this. They posted a video a few years back about negative self talk (take a look over here). The question generally is: You would never talk to another human the way you talk to yourself, so why do you talk to yourself like this?

We are often our worse critic, often expecting so much of ourselves - perfection. The beautiful thing is, we are all human, and perfect isn’t something we are meant to be. Yes, we are meant to push ourselves, and grow into better people, but that doesn’t mean you should tear yourself down on the way there. It can be a rough journey to where you are working towards, and you do not need to be your worst enemy on the way there. The best thing to do is to start practicing positive self talk - because just as you can be your worst enemy, you can also be your greatest ally.

Some ways to improve positive self talk is to become aware of your negative self talk, and work on talking to yourself like you would to your best friend. There may be times that your negative self talk will win, but it takes small incremental steps to improve your self talk. As long as you work on your self talk, day by day it will improve, and eventually, you will truly love yourself, and have a stronger relationship and respect for yourself. You will discover a more empowered and confident you, and when you bring this on your journey, things start to change.

~ Dr. Charmagne

Taking Care of Your Mental Health

I am happiest when I connect with people. When I feel that connection, it feels like I've become closer to the people I talk with - even if we've been friends for 10+ years. You can get this feeling by talking to people online, but it's not the same as being with those people in person. The experience is always richer, and more memorable. Your heart soars.

However, it is hard to connect with people when you don't feel like it, and sometimes you may not even know why. You might feel exhausted, that there's no point in going out, that you would just bring everyone else's mood down. But it isn't about any of that. It is about your mental well-being, and what you need to do to help pick yourself up so that you can enjoy and live your life to the fullest. It is said that life is a present, and it can most definitely be.

Positive Self Coaching

Everyone talks to themselves in one way or the other, we all have that voice in our heads that speaks a certain way. For most of us, that voice puts us down. It tells you that you're not good enough, that you suck, that you aren't worth it, the list goes on. It knows your weak spots and will exploit them. For many, this is the only voice they hear. But it is not your voice, it is not you. Change the way you speak to yourself. Be kind to yourself - like you would to your best friend. It is difficult changing that voice to one of love, when it has been so negative for so long. But it can be done. I know it sounds cheesy, but calling yourself "love" can be one way to start the change. In addition to bringing more love to yourself by calling yourself love, you remind yourself that you should practice self-love. 

Support Groups

It is important for you to know that you are not alone - you don't ever have to be alone. There are people experiencing similar things, and when these people come together and support each other, something magical happens. Along with finding a group of people that can support you, new friendships can be made, along with a sense of purpose. This group can be whoever you want it to be. For me it's my friends and family, for others it is a group going through similar difficulties such as depression, anxiety, PTSD, alcoholism, etc. The following link to support groups found in Calgary:

• Elements - Calgary Mental Health Centre

• MeetUp

• OBAD

• Support Works

Gratitude Journaling

Many people say that gratefulness is the key to happiness (Huffington Post). Gratitude journaling is an amazing exercise to practice daily, and helps to gently change your attitude to one of gratitude. It allows you to see a different perspective, be more empathetic, create a deeper understanding of yourself, and keep things in perspective. Having this journal can also be useful when your mood is lower as a way to remind you of all the things in your life that brings you happiness. 

Going Outside

There are so many beautiful things to behold outside, whether it's a tender interaction between two people, seeing someone helping another, the fluffy clouds passing by, feeling the wind caress your face, or the beautiful changing colours of the leaves. There are things you can enjoy. Do the things you've always wanted to try. There's no pressure trying to placate another person, and you can do everything at your leisure, there are no time constraints to see another place unless you want to. After a few times, this is very liberating, this kind of independence is beautiful and something to savor. 

Finding Your Purpose

This one is really important. Finding your purpose will give you the energy to get out of bed on the days you really don't want to. It gives you that extra push because there is something you are trying to achieve. Generally, the purpose isn't material-based. It is something bigger than yourself that you can dedicate your life to. For some, it's providing for their family, for others is taking care of their beloved pet, and yet, for others, it's helping or supporting someone get through something going on in their lives. Finding your purpose can be difficult, so one way to start finding your own purpose is by learning more and discovering who you are. Your purpose can be whatever you want it to be, and it makes you feel like there's a reason you are here.

Remember, it is completely normal for you not to be happy every single moment of your life. It is okay to feel "blah," it's ok for you to feel down, content, etc. These emotions are not bad and are often needed in life. Life ebbs and flows, and your mood will change accordingly. Social media has made it easier for people to show the best parts of their lives, the parts they feel alive - but behind the scenes, their moods can quite often, be the opposite of what they are displaying. 

With lots of Love,

~Dr. Charmagne