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.

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.

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

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

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

Hypnotherapy and Skin Disorders

Have you ever noticed that your skin flares up when you're experiencing a lot of stress? Do you pick or scratch your skin more when you're stressed or nervous? Have you noticed that you experience more pain from the same stimulus when you're stressed? Stress can affect your skin health, especially for those prone to skin disorders (eg. eczema, acne, etc). This is why the term psychodermatology was created to describe the interplay between the brain and skin, mediated by several systems (eg. neurotransmitters, hormones, and cytokines) (Shenefelt, 2021). 

Stress causes our nervous system to release different messengers to talk to our bodies. These messengers can be in the form of catecholamines (ie. epinephrine and norepinephrine from the Sympathetic nervous system) or cortisol from the Hypothalamic-Pituitary-Adrenal Axis (HPA Axis). Together, these messengers increase skin inflammation, itching, impair skin barrier function and wound healing, and suppress the immune system (Graubard, et al, 2021). Stress also changes how we behave. We may not always be conscious that we are doing or experiencing these things, but we are. It's similar to how when experiencing nervousness, your heart rate, and breathing increase. You don't do that consciously - your body does it for you, but if you were to consciously slow your breathing down, your heart rate would also return to baseline. This is where mind-body medicine can shine because we are working with your mind to heal your body (ie. addressing your stress, behavioural changes, and perception).

Hypnotherapy is wonderful mind-body medicine that can be utilized for a number of different things. In today's blog, we're using it to reduce stress, and support your body to heal. Hypnosis is the intentional induction of trance to access the unconscious mind for a specific purpose (Graubard, et al, 2021). Hypnotherapy is very useful when the skin disorder is related to inflammation linked to stress (eg. eczema, psoriasis, etc) (Shenefelt, 2021). Some uses of hypnotherapy in dermatology include reducing discomfort from itching or pain, changing dysfunctional habits (eg. scratching), promoting healing, and reframing cognitive and emotional dysfunctional patterns related to skin disorders (Shenefelt. https://pubmed.ncbi.nlm.nih.gov/28511826/). Hypnosis allows the mind to accept suggestions that are aligned with the person receiving it (eg. someone can suggest you rob a bank, but you wouldn't). For skin, these suggestions can include reducing pain and itching, reducing harmful behaviours (eg. scratching or picking skin), and aiding in healing the skin (Graubard, et al, 2021).

In a study for hypnotherapy and atopic dermatitis, there was a statistically significant improvement found in scratching, discomfort, and sleep disturbances. They also saw a 60% decrease in the use of corticosteroids in 16 weeks (Stewart, Thomas; 1995). 

If this sounds like something you would be interested in utilizing, click the link below to book a complimentary Meet and Greet.

Understanding Food Sensitivities

Food Allergies vs Food Sensitivities

They use different immunoglobulins of the immune system causing different reactions, causing different reactions. Food allergies use the IgE immunoglobulin and food sensitivities use the IgG immunoglobulin (side note: Immunoglobulin will sometimes be switched with the word antibodies depending on what you’re reading). IgE reactions tend to occur faster and is also known as Hypersensitvity type 1; whereas, IgG reactions tend to be delayed (can take up to 3 days to get a reaction) and is also known as Hypersensitivity type 3 (PEDIAA, 2019).

IgE Immunoglobulin

• Reaction causes release of histamine

• Itching, hives, anaphylaxis, red skin

• Reactions happen very quickly

• Test: Skin Prick test, IgE Blood test

• Through an Allergist

IgG Immunoglobulin

• Reaction causes release of inflammatory mediators

• Chronic inflammation (eg. eczema, bowel symptoms (constipation, stomach pains, diarrhea, etc), migraines, etc)

• Reaction can take up to 3 days to occur

• Test: Elimination Diet or Food Sensitivity Test

• Through a Naturopathic Doctor

IgG reactions can manifest in different ways, and since they’re delayed, can be a little trickier to track, and therefore has a higher tendency to become chronic reactions. This in turn can lead to chronic inflammation, which can cause a number of other symptoms. IgG immunoglobulins have been seen in patients with allergic-like reactions (Shakoor, et al; 2016, Crowe; 2019)

Gut Health and Your Immune System

Your gut is exposed to the outside world, which makes it a key player in regulating your health. 70-80% of your immune system is found in your gut through GALT (Gut-associated lymphoid tissue) receptors. These are receptors found all over your intestines that communicate to different parts of your body by presenting foreign bodies (eg. bacteria, viruses, etc.) to the immune system to start building up an immune response (Microbe Notes, 2018).

Discovering Your Food Sensitivities

Both of these methods should be monitored by a qualified practitioner

Elimination Diet

• Pros:

  • Understand how your body reacts to different foods

  • 100% accurate with tracking and reintroduction phase

  • Cheaper

• Cons:

  • Requires time and commitment

  • Takes 4-6 weeks of eliminations + the amount of time needed to reintroduce the foods

  • Can be difficult to see if a food causes a reaction if you are not in tune with your body or second guess yourself

Food Sensitivity Test

• Pros:

  • Convenient

  • Good for people who like visuals or are analytical

  • Takes most of the guessing out of it

• Cons:

  • Not 100% accurate

  • Is changeable depending on the health of your gut

  • Expensive

When I work with patients on these concerns, I ask my patients to fill out a questionnaire at the beginning before the eliminate the foods, and afterwards, so we can see things have shifted, and where they’ve experienced an improvement of symptoms. To better understand how to incorporate these into your life to discover your food sensitivities, book an appointment with your Naturopathic Doctor.

~ Dr. Charmagne

Laser Therapy

Summary

Light therapy is a non-invasive therapy that works by increasing the ability of the cell to create energy (ATP) to heal the area being treated. As a result, it can decrease inflammation, swelling, and pain in the area. Research in this area is expanding, with more in-depth research papers linked below for those who would like to learn more.

HIstory

Light therapy has been around for thousands of years and has been practiced in India and is seen in the Hindu texts (News Medical, 2018). In modern days, we still use light therapy, in cases like jaundice for babies, when they receive blue-green light spectrum therapy to help eliminate the excess bilirubin (Mayo Clinic, 2020). There is even evidence that shows that ultraviolet light therapy works on conditions such as eczema and vitiligo (Berthold E, 2019).

History of low-level light therapy

Experiments were testing Low-Level Light Therapy (LLLT) - or photobomb modulation as it is often referred to now - after the invention of the ruby laser in 1960. In the first experiment, Dr. Endre Mester, used shaved rats and observing how the laser affected their ability to grow hair compared to the group that was not receiving LLLT. He found that the group of mice receiving LLLT were able to grow their hair back more quickly than the group of mice that didn’t receive LLLT (Hoon C, et al; 2012). In a separate experiment involving mice, he also noticed that LLLT helped to stimulate wound healing. Dr. Mester started to apply these LLLT findings on humans, for nonhealing skin ulcers.

mechanism of action

The word Laser came about as an acronym for Light Amplification by Stimulated Emission of Radiation. The energy released from the photos in light is referred to as electroluminescence - most of which is absorbed by the tissue and is responsible for the effects (Hoon C, et al; 2012). Though the mechanism of action is poorly understood; what the research has shown is that LLLT works in the cell’s mitochondria to generate more energy or ATP, modulate Reactive Oxygen Species (ROS) (which can cause damage to cells), and induce transcription factors (Hoon C, et al; 2012). It has been observed the LLLT has a wide range of effects at the tissue, cellular, and molecular levels, causing an increase in cell number and movement, modulation of cytokines, growth factors, and inflammatory mediators, and an increase in tissue oxygenation (which is different from creating ROS) (Hoon C, et al; 2012).

Basically, LLLT has been seen to speed up healing by creating more energy in the cells, which affects molecular, cellular, and tissue processes by giving them fuel; and increases the body’s ability to decrease inflammation, swelling, and decrease pain through its ability to interact with messengers in the body.

Low-Level Light Therapy (LLLT)

This therapy is termed this way to differentiate the difference between the lasers some professions use to cut (eg. in surgeries, or dental procedures). Low-level light therapy is painless, non-invasive treatment. It is used to decrease inflammation, swelling, and chronic joint disorders, reduce pain and accelerate wound healing of nerves and tissues (Hoon C, et al; 2012). In more recent literature, they have changed the term to photobiomodulation therapy, but I’ll be using LLLT for this article.

LLLT has a biphasic response, meaning that lower doses are generally seen to be more beneficial than higher doses. That being said, doses higher or lower than the optimal dose doesn’t affect (Hoon C, et al; 2012). For this reason, it can be difficult to have studies on LLLT with so many parameters. However, what has been seen is that wavelengths between 600-1200 nm have shown benefit in the studies (Thunshelle C, Hamblin M.R; 2016; Huang Z, et al; 2015). So it becomes important to know if the machine that is treating you is providing these wavelengths.

It has also been shown that LED treatment with similar wavelength and parameters to low power lasers produced similar results to LLLT (Hamblin M.R; 2016). Migliario M, et al (2018) noted that red and near-infrared portion of the light spectra can be used for biostimulation, and promote cell survival and multiplication. This was awesome news because that means a larger area can be treated, than just the narrow space that a laser can treat at a time. Some companies combined the two (LED and laser) to provide a more well-rounded treatment since lasers can penetrate deeper than LED and infrared light (Norman Doidge, The Brain’s Way of Healing, 2015).

During treatment, the area that is being treated is exposed to LED light from a BioFlex Laser, which is at 660 nm wavelength, followed by infrared light at 830-840 nm wavelength. Our naked eyes do not see infrared light, so it looks like the machine has turned off - but it hasn’t (fun fact: your cellphone camera can see infrared light). These wavelengths are important because these wavelengths have been seen to be absorbed more by our mitochondria.

LLLT has been used for various conditions, and some awesome studies are displaying their benefits for certain conditions. Below, I will list what has been studied, along with the link to go to the actual study if you wanted to read more about it. Note that there are most likely other conditions that can be treated, and haven’t yet. The research is still expanding!

• Arthritis

  • Huang Z, et al. The effectiveness of low-level laser therapy for nonspecific chronic low back pain: a systematic review and meta-analysis. Arthritis Research & Therapy (2015) 17:360

• Chronic pain

  • Hoon C, et al. The Nuts and Bolts of Low-level Laser (Light) Therapy. Ann Biomed Eng. 2012 February; 40(2): 516–533.  

• Lower back pain

  • Huang Z, et al. The effectiveness of low-level laser therapy for nonspecific chronic low back pain: a systematic review and meta-analysis. Arthritis Research & Therapy (2015) 17:360

  • Glazov G, et al. Low-level laser therapy for chronic non-specific low back pain: a meta-analysis of randomized controlled trials. Acupunct Med 2016;34:328–341

• Nipple pain in breastfeeding

  • Coca KP, et al. Efficacy of Low-Level Laser Therapy in Relieving Nipple Pain in Breastfeeding Women: A Triple-Blind, Randomized, Controlled Trial. Pain Manag Nurs. 2016 Aug;17(4):281-9.

  • Camargo BT, et al.I The effect of a single irradiation of low-level laser on nipple pain in breastfeeding women: a randomized controlled trial. Lasers in Medical Science. 2020. 35: 63-69

• Oral Mucositis

  • Hamblin M.R. Photobiomodulation or low-level laser therapy. J Biophotonics. 2016 December; 9(11-12): 1122–1124

• Shoulder tendinopathy

  • Haslerud S, et al. The efficacy of low-level laser therapy for shoulder tendinopathy: a systematic review and meta-analysis of randomized controlled trials. Physiother Res Int. 2015 Jun;20(2):108-25

• Stroke

  • Thunshelle C, Hamblin M.R. Transcranial Low-Level Laser (Light) Therapy for Brain Injury. Photomedicine and Laser Surgery. 2016. 34 (12): 587–598

• Traumatic Brain Injury

  • Thunshelle C, Hamblin M.R. Transcranial Low-Level Laser (Light) Therapy for Brain Injury. Photomedicine and Laser Surgery. 2016. 34 (12): 587–598

Happy LASERING!

~ 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

Holiday Stress

The holidays are a magical season, where friends and families come together to celebrate, spend time together, and create memories. It is a season that is supposed to represent all of the qualities and values that we treasure, and have grown up with. And as children, this season is even more magical; however, as we have grown up - and seen the other side of it - it can become stressful. It becomes a time of immense stress: financially, emotionally, mentally, and physically. Especially if you don’t fill your proverbial cup as you go. There is a lot of people who experience burn out during the holidays, and it’s no surprise, when it’s such a busy time of year, with demand after demand. So how do you keep going during the holidays, and not burn out, or feel as stressed out? Let’s talk about some things you can do.

Know your Limits

There are times when your mind and body are going to tell you to stop adding onto your plate, and taking up more demands. These are the times that it is important to listen to your body. It is sending you these messages for a reason, and it is warning you that you are reaching your limit and need to recuperate; otherwise, you’ll burn out. Honouring yourself and your limits is the best way to support your mind and body, prevent burn out, and decrease any unnecessary stress. Once you learn your limits, and boundaries, you can take this with you throughout your life, because healthy boundaries are something everyone needs to learn and practice for your own health and wellbeing.

Ask for Support

If you do find that you have piled your plate full of responsibilities and duties, and are struggling to get everything done by the time they need to be, or you feel like you are at your limit, the best thing you can do for yourself is to ask for support. Ask your friends, family, and/or partner if they can support you in finishing a task. Dividing the work with people can be a great way of decreasing your stress load. In addition to asking for support, having your priorities set is helpful. Is it really important to pristinely wrap the presents or is it more important to spend quality time with your partner and/ or children? The gift wrapper is going to tear to shreds regardless of how nice it looks, while memories and experiences you gained spending time with your loved ones, can last a lifetime.

Self Care

You have to fill your cup, so that you can give it to others. If filling your cup looks like having a massage to relieve those tense muscles, or having a manicure and pedicure to feel like you’ve been cared for, then do it. If it looks like having a retreat, where you do all the activities you love, or do yoga, meditate, read, then do it. You know what refuels you, so listen to your body. Right now is the best time to use your benefits for what they’re suppose to do - benefit you. You can also see a Naturopathic Doctor so that they can recommend additional lifestyle changes, supplements, and therapies that can help rebuild you, prevent burn out, and make you feel more energetic. They’re your benefits, so use it in a way that will benefit you.

Have a Joyous Holiday Season!

~ Dr. Charmagne

Padsicles!

Padsicles are a great way of providing postpartum relief by helping the perineum heal after birthing your baby. In general, after birthing, the vagina becomes swollen and sore. So having something there to help decrease the inflammation, and provide some healing support is wonderful.

Padsicles are pretty much exactly as it sounds - pads that you put in the freezer to make them into padsicles. The only thing is that before you place these pads into the freezer, you put wonderful ingredients onto the pads, and let those absorb first.

Ingredients:

• Witch hazel

• Aloe vera

• Overnight/super absorbant pads

• Optional:

  • Essential oils - lavender and frankincense

Directions:

1. Open up the pad. Don’t remove from the covering.

2. Spread 1 tbsp of Aloe vera on to the pad.

3. Pour some of the witch hazel into a 250 mL spray bottle, and add 1 drop each of lavender and frankincense into the bottle.

4. Spray this mixture onto the pad until damp from the spray (should be around 1 tbsp)

5. Package up the pad, and place into individual ziplock bags

6. Place them into the freezer.

Make 10-20 of these pads before birthing, that way they are available for you right after you birth your baby.

~ Dr. Charmagne

How to Support Your Body During the Stampede

The Stampede is here, and as we all know, the city is going to come alive! It is one of my favourite times of the year - I love seeing our city come to life, and people enjoying themselves. I also have some very fond memories of the Stampede. Along with coming alive, people tend to party hard. 

Now, how do you support your body, while partying hard, and not feeling like garbage the next day, and after Stampede is over? I will be providing some really easy tips you can use throughout the week to support your body, and allow you to enjoy this coming week to the fullest. The Foundations of Health will always serve you to support your body; however, these tips will also help specifically for the Stampede. 

1. Hydrate - Make sure you are drinking enough water. Being out and about, in the gorgeous sun, and drinking alcohol will dehydrate you. Drinking water will help your body clean out toxins, and hydrate your body. It will allow your organs to be functioning better by providing them a way to eliminate their metabolites more efficiently - including helping to regulate your bowel movements (Harvard Health Publishing - Harvard Medical School). If you are becoming dehydrated, you can also add some electrolytes to balance the minerals found in your bloodstream. This becomes more important when you drink a large volume of water at one time.

2. N-acetyl-cystine (NAC) - If you have read some of my other blogs, you know how much I love this molecule. It is absolutely amazing, and helps to build up the master antioxidant in your body - glutathione. Glutathione is used in a number of different processes in the body, including the liver, where it is used as a part of Phase I, and Phase II detoxification. These phases bind to toxins that go through your bloodstream, and allow your body to excrete them. 

3. B Complex - B vitamins are used in a number of different processes in your body, they can help provide energy, by being involved in the Kerb's Cycle (eg. Vitamin B1, and B3). Whereas vitamins B12 and folate are known to help with red blood cell development, and as a result, helps with transferring oxygen to the rest of the body, and carbon dioxide out of the body. Vitamin B1 (otherwise known as thiamine) in particular tends to become depleted with increased alcohol consumption. Thiamine is used to help certain enzymes that deal with the breakdown of carbohydrates (National Institute of Alcohol Abuse ad Alcoholism). When there is a deficiency present, the cells are not able to have enough thiamine, which means they have a harder time making energy (ATP), and can cause sub-optimal functioning of the brain. Therefore, taking a B Complex during the Stampede can help protect you from these effects, and allow your body to produce more energy to enjoy it!

Have a wonderful Stampede!

~ Dr. Charmagne