Family Health

Custom Orthotics vs Over The Counter – Is There Really A Difference?

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custom orthotics

The first step taken in the morning can tell you a lot more about the spine than you think. Any degree of stiffness or discomfort that you experience when your feet hit the floor can be indicative of an irregular posture, walking gait or misalignment in the spine.

The feet in a sense, are the window to the spine. When the pain starts in the feet at the foundation, it can, and often time does creep up through the weight bearing joints which then makes it to our low back. It can show up initially as a number of different conditions, such as: 

However, these are just a few of the diagnoses. All in which may be a sign that it’s time to take a closer look at what’s happening below. 

Did You Know?

“External rotation of the foot during running reduced the loads on the medial compartment of the knee.” –Journal of Sports Science & Medicine

Click here to read, “Acute Effects of Foot Rotation in Healthy Adults during Running on Knee Moments and Lateral-Medial Shear Force”.

foot pain

So How Do You Know? 

If you’re not already experiencing the clear signs of low back or foot pain, try this simple test. The next time you’re putting on your shoes, take a second to turn them over and look at the soles. What do you see? Where are they worn out?  “What are the bottoms of your shoes telling you?”.

Well, if your shoes are worn mostly in the middle of the heel and under the 1st and 2nd toe, you’re part of the minority that has a correct and NEUTRAL gait. These two spots indicate that you’re going through the motions of heel strike and toe off appropriately. 

If your shoes are worn mostly in the middle of the heel to the inside of your heel and primarily under the big toe, you are part of the 90% of the population that PRONATES (to some degree!). In simpler terms, this means that your feet and more noticeably your ankles lean inwards when you walk or stand. 

If your shoes are worn under the outside edge of the heel and near your pinky toe, you are part of the 3-7% of the population the SUPINATES– this is way more rare! Simply put, your feet and your ankles, lean outwards when you walk or stand. 

Click here to read, “How To Choose The Right Running Shoes – Part 1”and “How To Choose The Right Running Shoes – Part 2”.

foot scan
foot impression

So What Should You Do? 

Alleviating foot discomfort and associated stress to the low back is all about giving the feet the support they need. That’s where CUSTOM ORTHOTICS come into play! Custom orthotics are inserts that are created to cater to the needs of YOUR feet. Unlike store solutions, (ie. Dr. Scholl’s gel inserts) custom orthotics are made from a more rigid material that is based off the shape of your foot (literally a scan or foam cast of your foot is used!) to reshape and incorporate support where you need it.

Modifications can be made to address every part of the foot and the pain associated. Pressure can be taken off the heels. The arch can be reshaped. They can also cushion the toes amongst many other changes. But most importantly, with the right support, you are able to keep your feet, ankles, knees hips and low back in the RIGHT anatomical position. 

How Do I Get The Right Orthotics?

Orthotics can be prescribed and fabricated by a number of physicians, including your chiropractor. BUT be weary! Even custom orthotics can be made incorrectly. Here are some tips to optimize your orthotics and their wear: 

  1. Don’t Rock The Boat – A neutral rearfoot post should be included at the back of your orthotic to keep it from moving from side to side in your shoe. This also allows for a more comfortable wear in the shoe. 
  2. Let Your Orthotics Do The Heeling – Your heels deserve to be noticed too. A “hole in heel” feature will take pressure off your heels. 
  3. Level Them Out – If your doctor finds a leg length discrepancy, you can have a heel lift added to your orthotic to compensate for the difference in height on that side. It’s a great idea to keep you equal and to ensure a proper gait. 
  4. You Can Mix It Up – You don’t have to restrict your orthotic to only one pair of shoes. It’s recommended you do wear them in your most used shoes. For example your gym or work shoe. However you can move them around. Ask your doctor about a sulcus length orthotic that is shorter. This makes it easier to more around. 

What is Your Self-Love Language?

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What is Your Self Love Language

Gary Chapman’s book, The Five Love Languages describes five different styles of showing your love. Whether it be to your spouse or loved ones. These include;

What Is Your Personal Self-Love Language?

How do you best respond to acts of love done by you for you? Most of us run through our days checking off our to-do lists. Ensuring that the needs of everyone else are met. By the time the day is over, you may be feeling tired or drained. Maybe even overwhelmed by the never-ending list of tasks that are yet to be completed.

Unfortunately, living like this is not benefiting your health or your relationships with;

  • Family
  • Friends
  • Children
  • Neighbours
  • Co-workers

It is time to tune in to what your self-love language is and start showing yourself some love.

Make Yourself A Priority

The five self-love languages are the same as what we listed above. However, you are going to be tending to the most important relationship you will ever nurture, the one with yourself.

This concept might feel strange at first. Especially if you aren’t used to focusing your attention on yourself. But I encourage you to power through those feelings. Really work hard on filling up your own love tank so that you can be a more grounded and happy person.

find your love language

Find Your Self-Love Language

Let’s take a look at how these different types of self-love languages could be applied to our lives.

  1. Words of Affirmation – The inner dialog that you have going on with yourself is vitally important to your health and self-image. Spend time everyday saying nice things to yourself.  While you brush your teeth, or in the car on the way to work, tell yourself 3 things that you value and love about yourself. With each passing day this task will become easier as you become more comfortable with having this type of dialog with yourself.
  2. Acts of Service – To perform an act of service for yourself, look at ways to fill your heart with joy.  It may be delving into your faith or volunteering at a local charity, or donating something to someone in need.
  3. Receiving gifts – Set aside twenty dollars per week (or whatever you can afford) to use to buy yourself something that you have always wanted, or invest in a hobby.
  4. Quality Time – Spend time doing something that fills you with joy and relieves stress.  It may be taking a yoga class, learning how to do a hobby, reading a great book, or it could be as simple as taking a rejuvenating nap.
  5. Physical touch – To show yourself love through physical touch, you could get a massage, a manicure or pedicure, get a new haircut, or get a reiki treatment. Other options would be to sweat it out at the gym or your favourite workout class.

Whatever your self-love language may be, start today by making yourself a priority.

Natural DIY Self Care Product Recipes

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natural

There is an incredible amount of toxic chemicals lurking in your cosmetics that significantly affect your health. Although you can find many organic, toxin-free options at your local health food store, why not try making your own natural, inexpensive versions at home.

Here are some of my favourite ‘recipes’ I like to use and share with my friends and family.

Natural Body Butter

In a double boiler on your stove, add:

  • 1/4 cup natural beeswax (let this melt completely before adding the rest of the ingredients)
  • 1/2 cup extra virgin, organic, raw coconut oil
  • 1/2 cup sweet almond oil (Use avocado oil if you are allergic to nuts)
  • 20 drops of your favourite essential oils (mine are grapefruit and vanilla!)
  1. In a double boiler, allow the natural beeswax to become liquified.
  2. Add the coconut oil and almond oil, until it is all liquified. Then remove from heat.
  3. Next add your essential oils.
  4. Once it has cooled slightly pour into small containers and place in the fridge to harden and use liberally!

It can be stored for several months in the fridge.

Caution – if you are allergic to bees, or sensitive to bee pollen, etc, do not use the beeswax in your recipe. The cream might become liquified on hot days, but it will re-solidify when the temperature returns to normal. The beeswax helps to keep the cream solid in the heat and hold the moisture on your skin. Also, if you are allergic to nuts – swap out the almond oil for avocado oil (everything can be found at the health food store).
natural deodorant

Natural Deodorant

This recipe for natural deodorant is to replace the aluminum and preservative nastiness that is found in conventional deodorants. It doesn’t work quite as well as regular deodorant for many people, so test this out at home before arriving to work! Paired with a clean diet and drinking lots of water, your body will begin to naturally detoxify and not have underarms that produce as much smell.

  • 6 tbsp Coconut oil
  • 1/4 cup Baking soda
  • 1/4 cup Arrowroot powder
  • Essential oils of your choice
  1. Mix baking soda and arrowroot together in a medium sized bowl.
  2. Mash in coconut oil with a fork until well mixed.
  3. Add your favourite essential oils.
  4. Store in small glass jar or old deodorant container for easy use.
natural toothpaste

Natural Toothpaste

Toothpaste can be filled with all sort of toxins, from sodium lauryl sulfate to fluoride, and
artificial sweeteners to triclosan. It is very easy to make your own toothpaste, and you
may even find that it helps to whiten your teeth and leave your mouth feeling fresher
than ever before!

Click here to read, “Are you still using Crest toothpaste?”

  • 1/2 cup coconut oil
  • 3 tbsp Baking soda
  • 15 Drops peppermint essential oil
  1. Mix all of the ingredients together. If the coconut is really hard, you may have to warm it slightly to let it soften.
  2. Keep mixture in a small jar in your bathroom. To keep germs out of it, use a spoon to put the paste onto your toothbrush.

For more information about common chemicals you should try and avoid, click here to read, “What Chemicals Are You Putting On Your Face?”

Fibromyalgia Pain And It’s Effect On Pregnancy

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fibromyalgia pain

Are you suffering from fibromyalgia pain? It is estimated that fibromyalgia affects 3-6% of the world population with women in the childbearing years being the most affected. Fibromyalgia can make it more difficult to get pregnant and it can create some problems during pregnancy.

Ideally, you would want to get to the root cause of fibromyalgia before becoming pregnant. Fibromyalgia can be caused by;

hyperthyroid and fibromyalgia

Hypothyroidism And Fibromyalgia

Hypothyroidism is very common in people with fibromyalgia. Coincidentally or not, fibromyalgia increased when changes were made in the diagnosis of hypothyroidism. Before 1970, low thyroid function was a clinical diagnosis, based on symptoms. However, now it is based on a single blood test, TSH (thyroid stimulating hormone). The problem is that one can have a normal TSH and be in a hypothyroid state.

Before pregnancy, insist on a full thyroid panel. Even if your TSH is normal. Look for any hypothyroid symptoms you may have such as;

  • Fatigue
  • Constipation
  • Brittle nails
  • Cold hands and feet
  • Depression
  • Dry skin
  • Elevated cholesterol
  • Hair loss
  • Low blood pressure
  • Menstrual irregularities
  • Poor memory
  • Irritability
  • Muscle weakness
  • Puffy eyes
  • Inability to concentrate

Nutritional tests would also be a good idea. Catching these problems before pregnancy will improve your chances of getting pregnant and having a healthy pregnancy and baby.

But What If You Are Already Pregnant?

Well first, congratulations! Second, don’t panic, because there are some things you can try to help manage fibromyalgia during pregnancy. We want to support and focus on the root cause.

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Nutritional Deficiencies

The first thing to do is ensure a healthy diet . Eat real food and cook as much as you can from scratch. Reduce or eliminate sugar and refined grains. Get leafy greens in every day. Whole eggs, nuts, red palm oil (excellent source of vitamin E), and liver (once a week). When pregnant, food is the safest route for nutrients. 

Vitamins

You want to ensure adequate fat-soluble vitamins like A, D, E, and K. You need to eat animal foods to get vitamins A (liver is the best source for A) and D. The best source of vitamin D is the sun. So, get outside every day that you can without sunscreen for at least 20 minutes. Vitamin K is found in leafy greens and a form called K2 is found in natto, a fermented soy food, and full fat dairy foods. These nutrients support the thyroid and a healthy inflammatory response.

Water-soluble vitamins are important as well, particularly riboflavin (B2), B6, folate, and B12. Eating the leafy greens will provide plenty of folate, but B2, B6, and B12 are best from animal foods (B12 is only found in animal foods); just one reason liver is so good; it’s nature’s multivitamin.  

Minerals

Minerals like zinc, selenium, magnesium, and iodine are likely to be deficient and they are critical for thyroid health and can help with fatigue.

  • Animal foods will provide zinc, selenium, and iodine.
  • Brazil nuts are also a good source of selenium, though they vary in content depending on the soil.
  • Seafood and seaweed are rich in iodine, but care must be taken due to heavy metal contamination. A good way to get iodine is with Maine Coast organic kelp flakes.
  • Avocados, nuts, seeds, and dark chocolate are good sources of magnesium as well as an Epsom salt bath.

One risk that does increase with fibromyalgia is intrauterine growth restriction where the baby doesn’t grow at the normal rate in the womb. Zinc deficiency may contribute to that risk so it’s important to ensure adequate zinc intake. Animal foods contain zinc in a form that is more absorbable. To increase zinc absorbability from plant foods, grains should be soaked, sour leavened, or fermented.

Legumes and nuts are also best soaked and then nuts can by dehydrated. The book Nourishing Traditions by Sally Fallon is an excellent resource for the proper preparation of plant foods.

Iron is another important mineral. You will most likely need a supplement while pregnant as iron is not absorbed well and the need for iron significantly increases during pregnancy. Again, animal sources like beef and liver are better absorbed than plant sources (dried fruits, nuts and seeds, legumes, spinach). To increase iron absorption, you can eat a vitamin C rich food (citrus fruits, bell peppers, strawberries, papaya, sweet potato) with the iron rich food.

thyroid health

Thyroid Health

Getting the fat-soluble vitamins, selenium, and iodine will go a long way to nourishing the thyroid gland. Managing stress is also important so include activities like yoga, meditation, or Tai Chi in your daily routine.

Cruciferous vegetables (broccoli, cauliflower, kale, cabbage, Brussels sprouts) provide a lot of nutrition and are also good sources of folate. But, if eaten raw, they can interfere with thyroid function so avoid more than one serving of raw cruciferous a day. 

Eating the right fats and avoiding the wrong fats will support thyroid function. Good fats include;

  • Coconut oil is an excellent fat to use along with butter
  • Red palm oil
  • Olive oil
  • Avocado oil

Avoid fats such as oils from;

  • Soy
  • Corn
  • Cottonseed
  • Canola
  • Grapeseed

These oils contain fats that promote inflammation in the body which can damage the thyroid gland.

protein

Protein Intake

Protein intake is important to provide the amino acids tyrosine (a component of thyroid hormone) and tryptophan which supports healthy thyroid function and also helps with serotonin (the feel good neurotransmitter) production. Eggs, salmon, cheese and nuts are great for tryptophan. This is a difficult amino acid to get as it’s like the runt of essential amino acids and is absorbed last. Eating these foods with carbohydrate rich foods, like starchy vegetables, can improve the absorption of tryptophan.

Boosting glutathione, the master antioxidant in the body, can protect and heal thyroid tissue. Getting at least a half a gram of protein for every pound of body weight is a good start to boosting glutathione. Include glycine rich foods like gelatin and chicken broth.

If you use any protein powders, use grass fed whey protein (though I don’t recommend daily use of protein powders). Avocados and parsley are particularly rich in glutathione. N-acetyl-cysteine (NAC) is a supplement that can be taken to boost glutathione and is safe during pregnancy.

Alpha lipoic acid is another supplement that can boost glutathione and it also supports healthy nerve function and may support pain management. It, too, has been shown to be safe during pregnancy.

gluten free

Go Gluten Free

This might be helpful if there is an underlying thyroid condition. Avoiding foods you are allergic to can help as well. Pay attention to how you feel when you eat foods to get a sense of whether or not they are supporting your health or hindering it. Cutting out gluten and other allergenic foods is critical if you have an autoimmune condition.

Gut Health

We are learning so much about our microbiome and how important it is to our health. It is important to get rid of allergenic foods when dealing with gut issues. A probiotic can help support a healthy microbiome and is safe to take during pregnancy. It can be found in fermented foods like yogurt, kefir, and sauerkraut. Eating sauerkraut with meals can aid digestion and is safer than taking an enzyme supplement since they haven’t been studied in pregnant women.

When looking for a probiotic, try to find one with multiple strains. Ginger is safe to take while pregnant if you experience nausea or digestive upset. Coconut oil, in addition to supporting the thyroid, can also support gut health. It is important to avoid GMOs and glyphosate as much as possible. So, use more organic foods. Gelatin and chicken broth are supportive for gut health as well as thyroid health.

toxic

Toxicity

If you have any kind of toxicity, there isn’t a whole lot you can do about it until after the baby is born. It is not advisable to detox while pregnant and if you do, it really needs to be done under the care of your physician. 

What you can do is reduce exposure to toxins. Make sure you are not living with mold. Reduce your use of plastic (particularly plastic containers used for food and store receipts). Use the Seafood Watch app to find clean fish and seafood and the Healthy Living app to find clean personal care products.

Vaccines contain mercury and aluminum so you might want to discuss the appropriateness of vaccines for your condition with your doctor.

Practicing gratitude and eliminating negative emotions can also help reduce your toxic load.

Sleep

Fibromyalgia may make sleep difficult and being pregnant will just add to the problem. Try to get some early morning sun and have a regular schedule for going to bed and waking up. Ensuring that you get 7-9 hours of sleep every night. Use a body pillow for comfort and sleep in a dark room away from wifi devices; don’t sleep near your cell phone. 

Click here to read, “Top 10 Tricks For Getting The Best Sleep Ever!”

Adding gelatin and chicken broth to your diet can aid sleep, too. The amino acid, glycine, supports healthy sleep. Melatonin as a supplement could be useful and may reduce the risk of intrauterine growth restriction, but it has not been studied thoroughly in pregnant women. So, consult with your doctor before taking it.

Taking a warm bath in Epsom salts with essential oils of lavender, eucalyptus, and sandalwood can relax you before bed and make it easier to fall asleep. These oils are safe during pregnancy.

pregnancy yoga

Pain

Managing pain can be more difficult while pregnant. Engaging in yoga or Tai Chi type exercises can help along with some aerobic exercise and weight training. You only need about 20 minutes of exercise; you don’t want to overdo it.

Alpha lipoic acid supplements, as discussed earlier, can be helpful as well as the homeopathic remedy Rhus Toxicodendron (6C dose). These are both safe for pregnancy. Mind-body work might be something to try for pain management while pregnant as well.

Having fibromyalgia while pregnant may or may not pose any additional risks. You could actually feel better, or you could experience more pain. Eating real food, making a few lifestyle changes, and taking the right supplements can go a long way to helping you manage symptoms safely while pregnant. 

Natural Health Relief For Fibromyalgia Sufferers

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natural health

You’ve probably heard the term fibromyalgia before. Maybe you’ve experienced the symptoms, received a diagnosis or know someone who has. Maybe you’ve heard about it from a friend or have even wondered if it’s possible that you have it. I’m a firm believer in natural health, so if any of the above sounds like you then you must try the following tips.

Click here to take our online fibromyalgia test.

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HOW CHIROPRACTIC CAN HELP WITH FIBROMALGIA

What Is Fibromyalgia?

Let’s start by clarifying what fibromyalgia means. Fibromyalgia is a medical diagnosis. It is used to describe a certain set of symptoms. These symptoms can include;

  • Pain throughout the body
  • Increased sensitivity
  • Fatigue
  • Low energy
  • Poor sleep
  • Digestive issues
  • Brain fog
  • Lack of motivation

As you may be able to tell, these symptoms are quite vague and someone diagnosed with fibromyalgia may not have all these symptoms or may have other symptoms that are not on the list.

Fibromyalgia is known as a diagnosis of exclusion. This basically means that there is no specific test for it and every other relevant test has come back negative. That leaves us with a diagnosis of fibromyalgia and a person who overall feels quite unwell and unable to accomplish their daily goals.

What Causes Fibromyalgia?

It seems to be different for everyone. There is a lot of research going into this area and many theories and ideas into the causes and triggers of fibromyalgia are being investigated.

Theories range from changes in pain signalling pathways in the nervous system, to genetic variations, hormonal imbalances, and immune system changes. And, while each person is different, fibromyalgia often seems to be linked with stress and inflammation (1).

Naturopathic Approach For Natural Health?

Before we get into my naturopathic approach to fibromyalgia, I’d like to make an important distinction.

As a naturopath, I don’t treat fibromyalgia. I do, however, treat patients who may be experiencing symptoms that fit with a fibromyalgia diagnosis.

I make this distinction, not to be confusing, but because I find it can be too easy to focus on a diagnosis. Especially one as frustrating as fibromyalgia and lose sight of the unique person behind the diagnosis. That being said, here is my approach to helping patients who may be experiencing symptoms of fibromyalgia get their health back on track.

Natural Health Steps To Achieve Relief

stress
1. Address The Stress

The symptoms of fibromyalgia are usually brought on by a stressful life event (1). Whether it was a traumatic experience or a flu that never seemed to go away, it is important to address and process any unresolved emotions around that experience.

Daily life stress also seems to make all of the symptoms of fibromyalgia worse so finding ways to manage and better cope with stress is so important. There are many tools that we use as Naturopaths to help manage stress. These tools range from;

Also, it can even be as simple as doing one thing a day that brings you joy. That last one gets written down on my prescription pad often!

It is important to work with a healthcare professional to form your own unique toolkit to help you best manage your stress.

2. Diet & Nutrition

As previously mentioned, inflammation tends to play a large role in fibromyalgia. There are a lot of ways to reduce inflammation with diet. There are anti-inflammatory diets, intermittent fasting, and even specific foods that can help reduce inflammation. This is where it becomes important to work with a Naturopath to come up with dietary habits that work best for you.

Click here to read, “Foods to Avoid with Fibromyalgia”.

fibromyalgia relief
3. Address Sleep

There has been research to show abnormal sleeping patterns in people diagnosed with fibromyalgia (2). Checking in with your sleep patterns and practicing good sleep hygiene can help to reduce symptoms of fibromyalgia. Herbs, acupuncture, nutrition, and exercise can be useful tools in getting sleep back on track as well.

4. Rest, Rest, Rest

I say this three times because it is so important and many struggle with taking time to rest. It can be hard to accept not being able to do everything you could do before. However, it is important to listen to your body and take the time to rest. This rest time is important for recovery but also in re-focusing and re-establishing some of your health and overall life goals.

natural health
5. Exercise

Everyone is different.  However, I often find people who have been diagnosed with fibromyalgia really benefit from restorative type exercises. Things that involve gentle movement like;

All of these help get the body moving and blood flowing without being too strenuous for someone who is already feeling depleted.

And there you have it, some areas to look into with your Naturopath if you are experiencing symptoms of fibromyalgia. Please feel free to reach out if you have any questions.

References
  1. “Fibromyalgia – Musculoskeletal and Connective Tissue Disorders.” Merck Manuals Professional Edition, Merck Manuals.
  2. Wu Y-L, Chang L-Y, Lee H-C, Fang S-C, Tsai P-S. Sleep disturbances in fibromyalgia: A meta-analysis of case-control studies. J Psychosom Res. 2017 May;96:89–97.

The End Of Alzheimer’s

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the end of Alzheimer's

Could the end of Alzheimer’s be within reach? In my last article you discovered just how prevalent the risk of Alzheimer’s is to everyone and what a deadly disease it is where “you die before you die”. You also discovered that the time to deal with it is now. Long before even the thought of having it crosses most people’s minds. If you’re still naïve enough to think that modern medicine will have the cure for you, you’re sadly mistaken.

The 7 Stages Of Alzheimer’s

The most common classification from a timeline perspective is to place the progression of Alzheimer’s into seven stages as follows;

Stage 1: No Impairment

There are absolutely no symptoms of Alzheimer’s even though the disease process has started. In all likelihood, the disease process started at least 20 years earlier.

Stage 2: Very Mild Decline

Minor memory problems are noted. These are almost always attributed to age or stress, often even joked about. The person will still do well on standard memory tests and neither family nor doctor is likely to suspect that anything is wrong.

Stage 3: Mild Decline

Family members may begin to notice cognitive problems. This may include finding the right word during conversations, difficulty with remembering names of new acquaintances and losing personal possessions.

Stage 4: Moderate Decline

Symptoms of Alzheimer’s are now apparent including having difficulty with;

  • Simple arithmetic
  • Poor short-term memory
  • An inability to manage finances
  • Forgetting details about your/their life

Sadly, this is usually the stage when Alzheimer’s is first diagnosed. On average people live between four and eight years following diagnosis.

Stage 5: Moderately Severe Decline

At this stage people will begin to need help with many day-to-day activities including getting dressed. The inability to recall simple details about themselves and significant confusion are prevalent. They can still maintain functionality such as bathing and using the toilet. Also, they usually still know their family members.

Stage 6: Severe Decline

Constant supervision is necessary, usually of a professional nature. Symptoms include;

  • Confusion
  • Unawareness of their surroundings
  • An inability to recognize faces except for maybe their closest friends and family
  • Loss of bladder and bowel control
  • Major personality changes and behavioral problems
  • Wandering
  • The need for assistance with toileting and bathing

Stages 7: Very Severe Decline

This is the final stage of Alzheimer’s and you are near death. People lose the ability to communicate and may eventually lose their ability to swallow.

For a progressive disease that begins 20 years before stage 1 and isn’t diagnosed until stage 4, where most people die 4 to 8 years later. The problems are obvious. To make matters worse, current medical treatment involves drug use and failed vaccine trials. None of which have ever been shown to cure, prevent, stop or even slow the progression of Alzheimer’s to any appreciable degree. The toll to both the Alzheimer’s patient as well as the caregiver is almost unimaginable.

There is currently no drug or medical treatment of any kind that is able to cure, prevent or slow the progression of Alzheimer’s to any appreciable degree.

The End Of Alzheimer’s?

With all the best of intentions, obviously the current approach to Alzheimer’s is dead wrong because it simply doesn’t work. The bigger question is why? Here’s why: there are three main theories accepted by the vast majority of the medical community as to the mechanism of Alzheimer’s, dementia and age-related memory loss.

1. The Cholinergic Hypothesis – Alzheimer’s is caused by the reduced synthesis of the
neurotransmitter acetylcholine.
2. Beta-amyloid protein plaque build-up
3. Tau Hypothesis – Tau protein forms neurofibrillary tangles inside the nerve cell bodies.

It’s not necessarily that these three theories are wrong. In fact they do happen, but rather they’re not the cause of Alzheimer’s. This explains why all the drugs that have been developed over the years have failed miserably. Yet modern medicine refuses to change its approach.

It was over 100 years ago that Dr. Alzheimer autopsied the brain of his dementia patient. Found plaques and decided that the plaques must be the cause of the disease. However, it was just last week that Dr. Oz perpetuated this idea with the announcement that new blood tests may be able to discover this plaque earlier. Sadly, that won’t help.

Plaque build-up is not the cause of Alzheimer’s
but rather the body’s response to protect brain cells from infection, toxins and inflammation

Alzheimer’s Treatment – What Is The Answer?

The answer as discussed in detail in my new book as well as my free masterclass is this. Understand that based on the latest science Alzheimer’s has 6 major causes and 36 subsets thereof. As such, the appropriate testing specific to your cause (unlike the testing currently done by most doctors and most hospitals) is required if we are ever to prevent this dreaded disease.

However, there’s good news! By taking this approach Alzheimer’s is preventable. In fact there are a growing amount of documented case studies in the scientific literature that Alzheimer’s is even reversible as late as stage 3.

The nightmare of Alzheimer’s is preventable
and in some cases even reversible

So What’s Next?

In my next article I’ll talk about early-onset Alzheimer’s and the role that genetics play in this dreaded disease. If you’d like you can skip ahead and read my book “The Science of Brain Health – The Simple 7 Step Solution to Prevent the Nightmare of Alzheimer’s”.

Also, you can watch my masterclass “Brain Health for Life – The New Science-based Approach to Maintain Razor Sharp Memory, Laser Focused Learning and Prevent Brain Decline without Drugs Even if Your Genetics and Age Say Otherwise”.

Please visit my website or subscribe to my podcast for more information.

Gentle Ways To Welcome The New Year With Self Care

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mesothelioma, mesothelioma symptoms,what is mesothelioma, mesothelioma cancer, mesothelioma definition, mesothelioma treatment,symptoms of mesothelioma

I have declared that this upcoming year will be the year of self care for myself and my family. So, this year, rather than having a specific resolution (that I’m not likely to stick to) I’ve decided to explore different ways to really improve my personal well-being through self care. I’m going to let my intuition guide me to figure out what I need at any given time to provide myself with the best self care possible.

What Does Self Care Mean To Me?

There are four major themes I’m going to focus on this year, which we’ll explore together below. My intention is to let my self care evolve as I make changes and become more grounded and focused.

Here are my four main focuses for a better me include;

  1. Become more gentle with myself
  2. Move my body in different ways, everyday
  3. Remove ‘junk’ from my diet
  4. Grow my list of hobbies – try new activities and visit new places
read

Become More Gentle With Myself

I have begun by allowing myself time to rest (and I don’t mean sleep). By taking time to;

I am providing myself with valuable time to relax and feel satisfied. My goal is to step away from the chaos in the world and work at keeping my life more tranquil and serene. I am working on pushing out the negative thoughts, media outlets, and interactions to maintain a more positive outlook.

I believe that gentleness is the cornerstone of self-care and my mission is to inject gentleness into my daily life, and routine. Even the mundane tasks, to experience them in a more meaningful way.

best stretches

Move My Body In Different Ways Every Day

My goal is to get off the treadmill (of life) and step into different ways to move my body.  I have already begun by incorporating;

I’ve been mindful to listen to my body and really connect with the sensations that are left behind in my body from a good workout. That also includes listening to my body when it is tired and needs a break from exercise.

best diet

Remove ‘Junk’ From My Diet

Over the holidays we tend to loosen our grip on our normal daily eating habits. This usually means ‘junk’ foods start to creep in and become the new “norm”. So, I have started focusing on removing the simple sugars, and foods high in unhealthy fats. I’ve also been more conscious of my portion sizes and making good food choices that are going to nourish my body and provide me with a clean source of energy.

Click here to read, “How To Find The Best Diet For You”.

Remember to be gentle with yourself here – we are not always going to make good food choices and feeling guilty about our choices is not a means to be gentle with yourself. Work towards a healthy balance that still allows some flexibility in your diet so you feel fulfilled and satisfied.

new hobbies

Grow My List Of Hobbies – Try New Activities And Visit New Places

This one is like a mini bucket list for me. Trying new things is exhilarating and it can help to strengthen relationships with our loved ones as we try new things together. My intention is to feel more free and alive with excitement to have the opportunity for new experiences.

Hopefully during this new year, you too will find ways to improve your self-care and infuse gentleness into your daily life. Let’s make this year more fulfilling, successful, and joyful than the last.

Switch It Good For The Holidays

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The holiday’s are officially just around the corner and that means food! Lots of food. Likely WAY way more food than you could possibly eat. So, here are some healthy switches to make this holiday season to keep the flavor and improve the nutrition. Also be sure to read to the end to get some amazing idea’s for healthy Christmas treats you can make with your family during the holidays.  

  1. Use Butter Instead Of Margarine Or Spreads – Butter contains a special fat called butyric acid. One of the components of the calming neurotransmitter GABA. When faced with the stress of the holiday (and maybe even your family) butter can help keep you calm, cool and collected. Plus, it contains vitamin K2 which is good for your, heart, joints and blood sugar balance. In baking, I melt butter and use in place of oil. Don’t be afraid to put butter on your veggies, too!
  2. Reduce Sugar – You can cut the sugar by ¼ to ½ cup without sacrificing flavor. Try adding vanilla extract or cinnamon to make a dish taste sweeter without a blood sugar rush or extra calories.
  3. Add Bone Broth – Use bone broth to make gravy or mashed potatoes. It can even be used as a beverage. Bone broth contains collagen and glycine which can aid digestion, help with anxiety and boost your metabolism. It can even reduce appetite; something we could all use for those endless holiday meals.
  4. Cut Your Portions – Take enough for a few bites of each item. You can always go back for seconds if you are still hungry.
  5. Ditch The Cool Whip – Cool Whip is not a food and it doesn’t do your body any good. It is so easy to make real, whipped cream and it tastes a whole lot better, too. Add a little vanilla and try honey instead of white sugar for sweetening. Add small amounts of sweetener at a time and taste before adding more. There is no point in putting in more sugar than necessary.  
chewy gingerbread cookies

Healthy Christmas Treats

During this time of the year there is an ABUNDANCE of cakes, cookies and other delectible desserts just screaming your name. However, if your anything like me, shortly after consuming them the guilt slowly begins to creep in. This year avoid the sugar blues and try making some healthier choices with these treats, beginning with these chewy gingerbread cookies.  A staple for any holiday gathering!

Interested in 12 Days of Christmas Recipes including Vegan, Gluten Free, & Keto? Back by popular demand, from our top contributors, we’ve pooled together 12 of the most amazing “health professional approved” recipes, click here to learn more.

Final Thoughts

If you want to limit grains, use tapioca starch to thicken gravy.  Try equal portions of tapioca starch and coconut flour in baked goods. Other healthy fats to use if you can’t do butter are;

Avoid soy, corn, and canola oils. 

Have a fabulous holiday season and enjoy! 

Family Time Stress? How You Can Survive The Holidays

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family time

When we watch Christmas movies or see images of the holidays on cards and commercials it is always the same. A family, warm and toasty around a fire. Sipping hot chocolate and listening to carols with smiles on their faces. But if the truth be told, ‘family time’ in most of our homes would be more accurately portrayed with images of us;

  • Running to office parties
  • Shopping
  • Baking
  • Decorating
  • Wrapping and exchanging gifts

Once done, we have our head in our hands as we anticipate January’s credit card bills. The reality is; we are all too exhausted and stressed to enjoy the most wonderful time of the year.

It Starts At Home

The hustle and bustle that comes with the Christmas season seems inevitable. But you’ll be encouraged to know that with small tweaking of our habits and a change of focus, we can reduce our stress, increase the well-being of our families and bring joy back to the month of December.

As a leadership and family coach I am often asked how these two areas connect to each other. In my eyes it’s quite simple. Leadership begins at home.

As parents we teach our children how to lead and how to follow others. I came from a time when our parents told us to “do as I say and not as I do”. It’s not too hard to see that my generation didn’t fall for this expression. Furthermore, I don’t suspect that it will work for any generation to come. Children learn by example and tend to pick up behaviors they’ve seen modeled.

Mixed Messages

So what exactly does this have to do with bringing joy back to the holiday season? Well, in many cases, we are giving our children mixed messages. We tell them that Christmas isn’t about gifts, then we strain ourselves financially to put the latest and greatest toys and gadgets under the tree.

We communicate that they should remember others in need but become so absorbed in our activities that we don’t give back to the community. Even more, we tell them that it is important to be healthy, but we load up on treats and run ourselves ragged. So how do we begin to align what we do with what we say to send our children? How do we send a consistent message and step off this holiday hamster wheel?

Become A Great Leader

Becoming intentional is key. The greatest leaders have a strategy and as a parent this is also very important. Consider your values. What lessons and memories you would like your children to take away from their special time. For our family we have chosen to teach;

  • Connection
  • Patience
  • Self-care
  • Caring for others
  • Focus

Our strategy looks like this:

family games

1. Connection

Spend family time truly connecting with each other. Spend time talking, sharing, playing games; particularly ones that start conversations. We learn a lot about each other as we talk and at this age of technology, that is often taking away.

We strive to maintain our connectivity during the holidays.  This also helps us to understand where our children are at emotionally and can lead to helping them to have stronger mental health.

2. Patience

Slow down! Determining to not be in a rush by;

  • Planning our time better
  • Shopping online rather than the mall
  • Including the kids in activities like baking and cooking (even though it will take longer)

Overall, patience is taking a breath and not always choosing the fastest route. Rather a more rewarding and inclusive one.

self care

3. Self-Care

Keeping an eye on our health by eating well and not overindulging. Staying active, taking a moment to read, meditate or pray. Self-care is different for everyone, but the key is finding things that refill your tank. Making you feel happy, peaceful, rested, rejuvenated and good about yourself.

4. Caring For Others

We have opted to reduce and in some cases eliminate gift giving. Instead, we redirect our funds and energy to those who are less fortunate. We spend family time making baskets for families in the community, serve at local shelters and giving to toy drives.

5. Focus On What Matters

Christmas for us is a time of gratitude and appreciation. It is important that our children are thankful for what they already have. Appreciate even the smallest gifts that they are given. We set a budget and do not go overboard with items that are often cast aside in a few weeks. We also choose to reduce the number of events we attend and focus on quality time spent with each other.

family values

Quality Family Time

Christmas holds many fond memories for me growing up. I rarely can recall the gifts I was given year after year, but I have some special stand out moments of time spent with family and friends. As a leader in my home I choose to be intentional about what is modeled so that our children will learn from the example that has been set.

I don’t want my children to think of Christmas as a time of being overscheduled, burned out, broke and dissatisfied. Rather, I want them to see and learn about peace, joy and all that really matters.

Final Thoughts

This holiday season, I encourage you to be intentional about what you are modelling during your family time together. Lead them strategically. Demonstrate your true values and make this truly, the most wonderful time of the year.

Christmas Treats Giving You The Sugar Blues? Get Through the Holidays With Your Waist Intact

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With Christmas just around the corner, the sugar season is in full swing.  We’ve got cookie exchanges, office parties and family dinners to look forward to (or not).  So, how are we going to keep off unwanted pounds without depriving ourselves of all those Christmas treats?  Learn my go to holiday health tips to keep you feeling good going into the New Year!

Make A Switch

We don’t want to deny ourselves the pleasure of all those tasty treats, especially when it comes to the season of hors d’ oeuvres and desserts.   So, we tell ourselves that we will spend extra time in the gym or starve ourselves before the party in order to justify a splurge. But what we really need is a holiday mindset makeover.  Here are a few simple mind switches to make this holiday season: 

Deprivation

Instead of thinking you will deprive yourself of flavor and enjoyment when you pass by the triple decker, deluxe, death by chocolate cake. Think of the diabetes, heart disease, heart burn, joint pain and mood swings you will not have to worry about. Yes, you will be depriving yourself of a life of pain and suffering, but I’m guessing you’d be okay with that. 

Click here to read, “Sugar And Cancer – How One Affects The Other.”

Flavor

You don’t have to eat the whole cake to enjoy the flavor. Choose smaller serving sizes. You still get the mouth feel, pleasure and taste but with fewer calories which means less weight gain. 

Click here to read, “Sugar – Are you singing the sugar blues?”

Balance

Healthy behaviors don’t make up for unhealthy behaviors. There isn’t a scale where you put broccoli on one side and balance it with sugar on the other side. Healthy actions won’t erase the consequences of unhealthy actions. Exercise because it makes you feel good and energized. Not because you want to binge at the cookie exchange. Engage in intermittent fasting because it reduces inflammation in your body. Not because you want to save up all your calories for pigging out at a party.  

Click here to read, “How Processed Sugar Destroys Your Body.”

Health Tips For The Holidays!

Now that we’ve changed our minds about a few things, here are some tips to getting through the season with your health intact: 

1. Plan Ahead

You know what to expect, so plan how you will respond; write it down and say it out loud.  

2. Use Positive Language

Instead of saying, “I won’t eat the death by chocolate cake,” say, “I will eat two or three bites of the death by chocolate if I feel like it.”

Your brain doesn’t register negative words, so when framed in the negative, it will just hear death by chocolate cake and you will end up eating the whole thing. When framing it positively, the brain will hear two or three bites of cake and it will be easier for you to stick to a smaller serving as you and your brain will be on the same page. 

3. Change What You Can

If your friends want to do a cookie exchange, suggest a fun sock, holiday mug, or ornament exchange instead. It’s just as much fun, a whole lot less work and easier on the waistline. If you get to bring a dish to share, choose something without added sugar because there will be plenty of people bringing dessert. 

Now you are all set to enjoy the holidays with all the flavors, textures and fun!  Be sure to check out Family Health Advocacy daily in order to see today’s tasty holiday treat that’s also healthy as part of our 12 Day’s of Holiday inspired natural health recipes.

For more information click here to read, “Finally Quit Your Sugar Addiction With These Top Tips.”