Research has shown that Massage Therapy may reduce stress hormones such as cortisol and increase good hormones like serotonin and dopamine.
Lets look at what these hormones actually do:
a) Cortisol, when constantly produced due to a persistent stress response, along with other stress hormones, can increase risk of anxiety, depression, digestive problems, heart disease, sleep problems, weight gain, memory loss and concentration impairment.
b) Serotonin is a neurotransmitter released by the brain that helps relay messages from one area of the brain to another. It can have a positive impact on relaxation, sleep, and mood stabilization.
c) Dopamine, also a neurotransmitter, plays a part in motivation and concentration.
Long-term exposure to cortisol and low levels of serotonin and dopamine can have negative impacts on the body. Trying to manage everyday stress is key in maintaining a happy and healthy life. Massage Therapy may help to get you back on the right track. RMTs may help to promote relaxation, decrease depression, improve sleep, and decrease muscle tension, stress and anxiety.
If you are suffering with any of the above, come in and treat yourself to a massage. Your body and brain will thank you!
Have a great day
Nicole LeBlanc
Vancouver Registered Massage Therapist
When exposed to stress, our “fight or flight” nervous system signals the adrenal glands to produce cortisol, one of the bodyʼs main stress hormones. If cortisol levels become too high for too long undesirable effects may begin to occur.
You know youʼve pushed your adrenals too much when you experience symptoms such as fluid retention, spiking blood sugar levels, weight gain, and decreased immune function. People who live the “fight or flight” zone may also be prone to anxiety, muscle tension, and sleep problems.
Think of your adrenals like your bank account. If you keep withdrawing from your account youʼll eventually be overdrawn. At that point every little financial need will seem like a big deal. If you constantly press your adrenals with stress eventually even little issues create big stress responses. When pushed to the absolute max, adrenal burnout can manifest as fibromyalgia, chronic fatigue, or autoimmune conditions.
You can reduce the stress on your adrenal glands by making simple lifestyle changes. Include protein with snacks and meals to keep your blood sugar and your adrenals balanced. Reduce coffee intake to just one cup in the morning. Aim to get to bed by 10pm at the latest.
In addition to lifestyle changes there are some key nutrients and therapies that can help support the adrenals. We can help you prevent and treat adrenal fatigue. Book an appointment with myself today to find out how.
Have a great day,
Dr. Natalie Mazurin
Vancouver Naturopath
Symptoms such as fatigue, depression, dry skin, hair loss, cold intolerance, weight gain, and constipation may be a sign that your thyroid is working sluggishly.
Many people become frustrated when they experience symptoms of low thyroid but find the results from standard blood testing (TSH) within normal range. One of the most important steps in properly treating the thyroid is getting complete thyroid blood testing.
Your naturopathic doctor can order the Complete Thyroid Panel which includes TSH, both thyroid hormones (T4 and T3), and anti-thyroid antibodies. Correctly identifying and treating low thyroid can make a world of difference to someone who has been drained and exhausted for too long.
If youʼre ready to get to the bottom of your thyroid issues, contact Vitality Clinic today and book an appointment.
Have a great afternoon,
Dr. Natalie Mazurin
Vancouver Naturopath
Spleen 6, found on the inside leg just above the tip of the inside ankle bone, (four finger tips up). It is called 3 Yin Crossing because it has three acupuncture channels running through it, the spleen, liver, and kidney channels.
These acupuncture channels influence our body’s ability to handle stress, provide good blood circulation, and help us to feel grounded and supported. It is also the first point used for gynecological issues such as PMS, infertility, and menstruation.
You can use it on your own as an acupressure point to assist you or someone else, to relax; reduce pain and/or go to sleep.
That’s your acupuncture tip for the day !
Julianne Petersen
Vancouver Registered Acupuncturist
What is anxiety?
Anxiety is a normal part of all human processes. It exists for most people in situations that are new, challenging, dangerous, etc. If our anxiety level increases enough, we may become apprehensive and notice physiological effects like increased heart rate, sweaty palms, butterflies in our stomach, etc. In most situations, anxiety is normal and healthy, and not something that needs to be treated. However, sometimes anxiety in situations such as giving speeches can rise to unhealthy (painful) levels. In situations such as those, the anxiety can be reduced to more tolerable levels through positive self-talk techniques, and relaxation and visualization techniques, which are aimed at reducing these kinds of anxious thoughts and feelings. However, some people suffer from anxiety disorders which can reach higher levels of physical discomfort. For these people, anxiety can become such a frequent feeling that it becomes the regular way to feel, and goes unrecognized by themselves and others. This is a big problem since ongoing anxiety can damage relationships and lower self-esteem.
What are the common symptoms of anxiety?
Symptoms of anxiety can be broken down into four major categories:
1. Emotions: The emotions associated with anxiety can be described as fearful, worried, tense, on guard, scared, apprehensive, frightened, “freaked out”, etc. These are usually accompanied by body responses, thoughts or behaviors that can at times exacerbate the emotions.
2. Body Responses: Anxiety causes a range of physiological changes in the body that can lead to the following symptoms: rapid heart rate, heart palpitations, pounding heart, sweating, trembling or shaking, shortness of breath or smothering sensations, dry mouth or feeling of choking, chest pain or discomfort (feels constricted), nausea, stomach distress or gastrointestinal upset, urge to urinate or defecate, cold chills or hot flushes, dizziness, lightheadedness or faintness, feelings of unreality or feeling detached from oneself, numbing of tingling sensations, visual changes (light seems too bright, spots, etc), blushing or red blotchy skin (especially around the face), muscle tension, aches, twitching, weakness or heaviness. While these symptoms are uncomfortable, they are not dangerous. However, some of these symptoms do overlap with symptoms of some medical conditions so it’s always a good idea to check in with your physician so that medical conditions can be ruled out.
3. Thoughts: When we are experiencing anxiety, our thinking can change. We are more likely to notice and think about things related to real or potential sources of danger. Some common thinking patterns associated with anxiety are: frightening thoughts, images, urges or memories, something bad happening to self (dying, not being able to cope, being responsible for something terrible happening, embarrassing oneself, etc), something bad happening to someone else (family member dying, a child being harmed, spouse having an accident, etc), some kind of bad event happening (house burning down, personal possessions being stolen, car crash, terrorist attack, etc), increased attention and scanning for things related to the source of danger, difficulty concentrating on things not related to the source of danger, difficulty making decisions about things not related to the source of danger, frightening dreams or nightmares.
4. Behaviours: Anxiety triggers a number of coping behaviours. Most of us feel a strong urge to do things that eliminate the danger or make us feel safer. There are referred to as “safety behaviours” and common examples are: avoiding the feared situation, experience, place or people; escaping or leaving the feared situation, experience, place or people; needing to be with a person or pet who makes us feel safe; getting reassurance from others; telling ourselves reassuring things (e.g.: “Everything’s going to be ok.”); finding a safe place to go to,; scanning the situation for signs of danger; trying to distract ourselves; self-medicating the symptoms with drugs, alcohol or food; sleeping or napping so we don’t have to think about it; carrying items that may prevent or help cope with a panic attack (medication, cell phone, vomit bag, etc); compulsive behaviours that we repeat in an attempt to feel better (e.g. excessive cleaning or washing, collecting thing, counting, or superstitious rituals); mental rituals that we repeat in our minds in an attempt to feel better (e.g. thinking the same word or phrase over and over).
These avoidance behaviours are only considered “safety behaviours” if the main purpose is to prevent or eliminate feelings of anxiety or panic. If safety behaviours become frequent, compulsive and disruptive they tend to increase the severity of an anxiety disorder. For example, many people with an anxiety disorder who take time off work often experience even higher levels of anxiety or end up on disability. Safety or avoidance behaviours do not empower people in their ability to cope with anxiety symptoms. Research has shown that people who don’t give up these unhelpful ways of coping have a higher rate of relapse compared to people who give up their safety behaviours.
How is normal anxiety different from an anxiety disorder?
All of us experience anxiety from time to time. Individuals with an anxiety disorder experience symptoms of anxiety on a regular basis for a prolonged period of time (months and years rather than just a few days or weeks). Assessment for an anxiety disorder should be considered under the following circumstances: symptoms have been excessive and difficult to control for an extended period of time (more than just a few days or weeks), symptoms lead to significant emotional distress and personal suffering, or symptoms lead to significant interference in work, school, home, or social activities.
Sometimes the symptoms of an anxiety disorder are present most or all of the time. And sometimes the symptoms are only present when facing certain situations, places, experiences or people. It is also common for symptoms of an anxiety disorder to fluctuate over time – they can get worse when we’re under stress or feeling depressed.
How are anxiety disorders different from stress?
A very common myth is that anxiety disorders are the same thing as problems with stress. One of the reasons for the confusion between stress and anxiety disorders is because many symptoms of stress are also symptoms of anxiety. Shared symptoms of anxiety and stress include: physical symptoms (rapid heart rate, muscle tension, upset stomach, etc), cognitive symptoms (distressing thoughts, difficulty concentrating, etc), behaviours (urge to escape the situation, urge to drinks alcohol or use drugs, etc), emotional symptoms (feeling upset, irritable or numb, etc). During times of stress, most of us will experience at least some of these symptoms. An anxiety disorder is only considered if the anxiety symptoms are excessive and the symptoms do not resolve when the stress is over.
If you suspect that you have an anxiety disorder, talk to your health care practitioner, physician, or a mental health professional. It may be helpful to go through the symptom list below and bring it with you to your appointment. You do not need to suffer needlessly when there are treatments shown to be effective at managing anxiety disorders. Effective treatment helps to lower symptoms, improve self-esteem, and get back to enjoying life again.
Enjoy your day,
The Vitality Team
Causes of SAD
Doctors don’t know the causes of seasonal affective disorder, but heredity, age, and your body’s chemical makeup all seem to play a role. This is the genetic predisposition; however, there must also be an environmental trigger. The reduced availability of sunlight during winter months in what is implicated in triggering SAD
Reduced sunlight may disrupt circadian rhythms that regulate your body’s internal clock, which lets you know when it’s time to sleep and when it’s time to wake up. The disruption in circadian rhythm can cause mild to severe depression, fatigue and malaise. Melatonin, a sleep related hormone, has increased production during winter months. While its release is important during sleep, if melatonin is released during the day it can contribute to depression and fatigue.
The neurotransmitter serotonin (brain chemical) release is stimulated by sunlight. Low levels of serotonin are often found in people suffering from depression.
Signs and Symptoms
Seasonal affective disorder is a cyclic, seasonal condition, which means signs and symptoms are present only during a particular season and then go away. Most of the time, the signs and symptoms of SAD appear during the winter and recede during the spring and summer.
There are some exceptions to the rule, however. Some people have worsened signs and symptoms of depression in the spring. Other people— less than one in 10 — experience periods of mania or hypomania, a less intense form of mania, during the summer. This is sometimes referred to as reverse SAD. Characteristics of mania may include persistently elevated mood, increased social activity, hyperactivity, and unbridled enthusiasm out of proportion to the situation.
Typically, the symptoms of SAD are as follows:
1. Sleep problems: Usually desire to oversleep and difficulty staying awake but, in some cases, disturbed sleep and early morning wakening.
2. Lethargy: Feeling of fatigue and inability to carry out normal routine
3. Overeating: Craving for carbohydrates and sweet foods, usually resulting in weight gain.
4. Depression: Feelings of misery, guilt and loss of self-esteem, sometimes hopelessness and despair, sometimes apathy and loss of feelings
5. Social problems: Irritability and desire to avoid social contact
6. Anxiety: Tension and inability to tolerate stress
7. Loss of libido: Decreased interest in sex and physical contact
8. Mood changes: In some sufferers, extremes of mood and short periods of hypomania (overactivity) in spring and autumn.
Prevention
1. Establishing proper circadian rhythm: Regular sleep/wake patterns. Sleeping in complete darkness
2. Stress reduction and management. There is an intimate relationship between chronic stress and the onset of depression. Chronic stress stimulates chronic release of hormones (cortisol and epinephrine) that in turn affect the release of serotonin and other neurotransmitters important in maintaining a positive sense of well being.
3. Eating a well balanced diet high in nutritional value, avoiding refined sugar, trans and saturated fat, and processed food. Plenty of green leafy vegetables will provide important vitamins and minerals necessary to support neurotransmitter production resulting in improved sense of wellbeing. Omega 3 fatty acids (DHA, EPA), are essential in preventing depression. Foods rich in omega 3s include fish (salmon, sardines, and mackerel), walnuts and flax seeds.
4. Regular exercise releases endorphins which improve mood and establish a sense of wellbeing.
5. Avoid depressants such as alcohol and drugs.
Treatment
Although treatment can be very effective in reducing the symptoms of SAD, prevention is always the best defence.
1. Light therapy has been shown to help SAD in up to 85% of people. Regular strength light bulbs are not sufficient to stimulate the pineal gland in the brain responsible for releasing the hormones deficient in SAD. Light intensity on a bright summer day reaches up to 100 000 lux while ordinary light bulbs have an intensity of only 200 – 500 lux. Light treatment at a minimum dose of 2500 lux daily starting in early autumn throughout the winter is very effective in treating SAD. The light must be allowed to shine directly through the eyes(rather than through a window or glasses) from a light box two to three feet away for a minimum of one hour (up to four hours) a day. Activities such as reading, working and eating while in front of the light box are encouraged. Effects can be noticed within two or three days.
2. Serotonin inducers/enhancers (5 HTP, Griffonia, SSRIs): substances that promote serotonin production are often effective in increasing mood and combating depression. There are effective alternatives to anti depressants which block the clearance of serotonin from the nervous system but often have adverse side effects, such as dry mouth, weight gain, insomnia, migraines, and decreased libido. Supplementing with 5-HTP will directly increase the amount of circulating serotonin. Botanical medicines such as Griffonia will also enhance the production of serotonin without the adverse effects of anti depressants.
3. Psychotherapy: identifying and addressing depression is often helpful in the restoration of balance. Counselling and psychotherapy can often help identify and give advice as to how to manage depression associated with SAD.
The information provided is courtesy of- The Seasonal Affective Disorder Association and The Mayo Clinic: SAD Seasonal Affective Disorder.
Have a great day,
The Vitality Clinic Team
The Stress Response:
What is stress: any challenge to the body that has the potential to adversely affect balance and health in the body.
How does the body respond: adaptation to stress either as a direct result of stressful environmental events, or the effect of detrimental internal psychological states.
What parts of the body respond to stress: the endocrine system responds to stress by secreting a variety of hormones to restore balance.
What is a maladaptive response: when the response to stress becomes more harmful than helpful. This is caused by chronic stress leading to endocrine dysfunction and disease.
Fast facts: An estimated 40% of adult Canadians suffer physical consequences from the adverse effects of stress. Studies have found that 75 – 90% patient visits to primary care physicians are related to adverse events associated with psychological stress.
The Adrenal Gland Response to Stress:
What are the adrenal glands: sitting above the kidneys, the adrenal glands are the primary organs that respond to stress. Cortisol and adrenalin are the primary hormones that mediate stress; however, the stress response can cause a variety of complex events in the endocrine system that affects systems throughout the body.
High Cortisol (hypercortisolism) is implicated in the following conditions: functional hypothyroidism, function hypogonadism (leading to infertility), loss of menstrual cycle, metabolic syndrome, insulin resistance, abnormal lipid (fat) metabolism, and high blood pressure
Growth hormone suppression (leading to memory deficit, fatigue, low libido, insomnia, abdominal fat deposition, and osteoporosis)
Depression
Insomnia
Osteoporosis
Immune system suppression
Low Cortisol: in some people, the stress response is opposite and a drop is Cortisol results.
Manifestations of hypercortisolism include: depression , post traumatic stress disorder , chronic fatigue syndrome, orthostatic (lying to standing) hypotension
The Maladaptive Stress Syndrome:
MMS-0: A healthy, well adapted state alternating between hypervigilance and hypovigilance of the adrenal glands. The level of vigilance is mediated by the amount of circulating epinephrine (adrenalin) . Stimulants increase vigilance while relaxants decrease it.
MMS-1: Alarm phase: acute release of cortisol and epinephrine which activates the sympathetic nervous system (fight or flight response).
MMS-2: Suppression phase: associated with chronic increase in cortisol production, activation of anti inflammatory hormones and hyperglycemia (high blood sugar). This is a sustained fight or flight response that has become maladaptive. Results: increase susceptibility to infection, depression, obsessive compulsive disorder, anorexia nervosa, panic disorder, gastritis, high blood lipids, atherosclerosis, insulin resistance, metabolic syndrome, development of diabetes, osteoporosis, dementia, and other chronic diseases.
MMS-3: Exhaustion phase: the production of adrenal hormones diminishes as the gland “burns out” commonly described as adrenal exhaustion. Results: low blood pressure, low blood sugar, chronic fatigue syndrome, fibromyalgia, environmental sensitivities, depression, poor stress resistance.
A more in depth look at the relationship between the adrenal response to stress and each particular system affected will be covered in subsequent articles; however, it is important to realize that stress intervention is a priority goal of preventative medicine.
Enjoy your day,
The Vitality Team
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