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

Start Off the Year With the Right Mind Set

The new years is always so exciting, full of hope and possibility - and rightfully so! Go charge towards your goals and resolutions, and practice shifting that 1% every day, and you will find that you are a different person by the end of the year. At the same time, if you do stumble on the way to your goals, don’t worry about it, and don’t beat yourself down. That happens to everyone - bad habits are hard to break. If they were easy to break, no one would have bad habits. So when you do stumble, pick yourself up, and acknowledge what happened. For instance, one of my goals for the year is to wake up at 5 am in the morning for at least 30 days - and it has not been going well. I’m still adjusting, and it’s taking longer to adjust than I thought it would. However, I have been waking up earlier than I normally would in an attempt to get to the 5 am, and I am still able to be productive during that time, so I am not going to beat myself up for not waking up at 5 am. Not any more. Many have mastered the art of beating themselves up, and making themselves feel terrible. All this does is dampen your mood and make you want to quit - so what good does beating yourself up do?

The other thing is perspective. Everything has perspective. How do you see your world? Is it all negative, positive, a combination? Which do you focus on more? Yes there are terrible things in the world that is happening; however, in your day-to-day world, can your perspective be shifted so that your days are full of gratitude and fulfillment? For example seeing everything as an opportunity instead of an obligation can be one way to shift your perspective. When you go to work, saying to yourself that ‘you get the opportunity to go to work’, can start to shift your perspective, and remind you that it is something to be grateful for.

Gratitude is a wonderful way to encourage a shift in your perspective. Writing down 3 things you are grateful for every day - making sure that they are always different - can be a great way to either start or end your day. There are other ways you can practice gratitude, including writing a letter and hand delivering it to them, or thanking someone mentally, prayer, meditation, etc. Find what works for you, and slowly, you may notice that your perspective of the world shifts.

As one of my favourite teachers use to say: “Be kind and gentle with yourself.” You’ve got this.

~ Dr. Charmagne

Supporting Your Liver

The liver works constantly to detoxify your body from everything from alcohol to hormones in your body. Though the liver does this by itself without any help from the outside, it can be often overburdened, especially in today’s urban environment with pollutants being rampant where ever you go. So how do you care for your liver?

Detoxification of the Liver

From Genetic Life Hacks

The liver has 2 phases of detoxification. Both of these phases require a number of various vitamins and minerals in order to have the pathway within the liver functioning and eventually have the metabolites excreted. The first phase metabolizes the various compounds or toxins that your body has been exposed to into an intermediate form that is somewhat broken down, but can still go through the body and cause damage. This is why some people turn red after they drink alcohol. It is because this phase is generally faster than the second phase or they may be missing an enzyme in this pathway to bind the alcohol properly. Phase 2 then binds these intermediate forms to become water-soluble, so that they can be excreted in your sweat, urine, and feces. Below shows another diagram of the phases, and some of the compounds that each pathway needs to function.

From Haelan LifeStream Center and Retreat

Clean Your Diet

You can get a number of the compounds needed to support your liver through your foods. The first thing you can do, is to decrease the number of processed foods you are eating. This actively decreases the burden you are introducing to your body. For example, eliminating alcohol automatically helps your liver function better by the sheer fact that your liver no longer has to metabolize another thing.

Increasing the amount of Brassica or cruciferous vegetables (eg. broccoli, Brussels sprouts, cauliflower, cabbage, daikon, etc) will support your liver by providing sulforaphane, which is a compound that is needed to create detoxifying compounds in your body like glutathione, and is very important in the detoxification process of the liver. It is also an antioxidant, protecting your body from oxidative damage (Kapusta-Duch J, et al).

Other herbs and vegetables you can add to your diet, include beets and turmeric. Beets contain a compound called betalains, which is used to support phase 2 of detoxification in the liver (Krajka-Kuźniak V, et al), while turmeric supports both phases 1 and 2 (Hodges and Minich).

Ensure You Are Eliminating

As seen in the diagrams above, you also need to be eliminating your metabolites through your sweat, urine, and bowel movements to be detoxifying properly. If you do not eliminate regularly through these routes, you are most likely reabsorbing a certain amount of those metabolites into your body, and that would defeat the purpose of detoxifying. So make sure are you having a bowel movement every day, and that it is a substantial amount (eg. the length of your forearm), if your stool looks like pebbles, you are most likely constipated, and that stool has probably been in your intestines for a few days. To help you go more regularly, drink more water, and eat more fiber. If you clean up your diet, and eat more vegetables, you should get enough fiber to start going more regularly, though supplementing a healthy fiber would also be helpful to ensure adequate fiber intake.

See a Naturopathic Doctor

If you feel like you would like to do more to help support your liver by using herbs and supplements, and you feel like the results you are getting aren’t what you want, find a licensed Naturopathic Doctor who can guide you. You can find your local Naturopathic Doctor here.

~ Dr. Charmagne

When Should I See a Naturopathic Doctor?

A Naturopathic Doctor (ND) is someone who has been trained and educated to become one. To become an ND, first one must have a Bachelors Degree, and meet the scientific prerequisites required to apply to an accredited Naturopathic College. Once accepted, one goes through a minimum of 4 years of rigorous academic studies, where they learn all about anatomy, biochemistry, pharmacology, physiology, etc. (like in Medical school), in addition to learning about alternative medicine (botanical medicine, Traditional Chinese Medicine, homeopathy, nutrition, etc.). After all of this education, they must become licensed, and write the NPLEX (Naturopathic Physician Licensing Exam), which is a 2-part licensing exam.

That being said, NDs are well equip in supporting you achieve your health and wellness goals. Don’t expect a magic pill that is a quick fix. With the different therapies at the disposal of an ND, these improvements to your health tend to take some time, because most of what is being addressed is lifestyle. This means that it tends to take a while to obtain the results you want; however, the changes are long-term, this benefits you and your life. NDs see more than just your symptoms and diagnosis, they see you for who you are, because you’re the one that is going to be implementing the changes, and if you have habits that get in the way of your goal, that needs to be addressed.

So, when should you see an ND? You should see an ND when you want to become healthier and achieve wellness, and you are ready to take responsibility and take action in becoming healthier. NDs are excellent with working with people with all types of concerns, ranging from chronic illness to preconception care, and everything in between: digestive issues, hormonal issues, stress management, sleep issues, etc. It is amazing to have someone in your corner, wanting you to experience wellness for yourself, so that you can live your life fuller, and really LIVE your life.

People who have talked to their medical doctors and have been told that there is nothing that they can do for them, or people who want to get better, and their doctors haven’t been able to help them also tend to seek out NDs for another perspective. Especially since we look at everything (NDs are somewhat notorious for having extensive intake forms) and have the time to be with you to see how different issues may be tied together.

“Before you heal someone, ask him if he's willing to give up the things that make him sick.” 
― Hippocrates

~Dr. Charmagne

Health Resolutions

Health and weight resolutions are the most common resolutions to start off the new year with. That’s one of the reasons why gyms do so well at the beginning of the year, and the reason they are so crowded. However, within the next month or sooner, the gyms are almost back to normal, and that huge rush of people aren’t there any more.

It’s awesome that people want to become healthier versions of themselves, that is something to be proud of - wanting to become a better version of yourself. But what is stopping you? When February comes rolling in, why do you stop going to the gym, or eating healthy, or drinking as much water as you should?

You obviously want this for yourself, otherwise, you wouldn’t have made it a resolution. It’s funny how we tend to be our own biggest obstacles when it comes to achieving goals. So get out of your way, and stop making up excuses as to why you have given up. Use some tough love on yourself - with love being the key word. You have to be your own cheerleader, and if you need a boost, look at all you have accomplished in your life. These accomplishments can be anything, from finishing high school, developing your talents, having your own business, building long lasting and strong relationships, having your own family, etc. Find and make evidence that you are an awesome person, and you are deserving of your goal.

Your self talk is extremely important when accomplishing your goals, and developing new habits. Start off small, and collect your evidence. If you make incremental changes in your life, everyday, and build them onto each other, you will change the trajectory of your life. And while going on your journey to accomplishing your goal, remember to be kind and gentle to yourself.

This is your life - you only have this one to experience and hold dear. So if you want to live a healthier life, then make conscious decisions to become a person who is healthy. For more inspiration, here is a list of amazing people, who can change your perspective about various things in your life, from habits, resolutions, and relationships:

• James Clear

• Brené Brown

• Joe Dispenza

For further tips and tricks to accomplish your goal, check out last year’s blog: Another Year, Another Beginning.

~ Dr. Charmagne