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Men’s Health

The Link Between Zinc and Mental Health

June 10, 2021April 26, 2021 by Dr. Casey Sinclair, CFMP, DC

If you are struggling with low mood or depression, you may have something that can help you hiding in the back of your medicine cabinet: zinc.

What is it?

Zinc supports a number of human bodily functions. In addition to providing support for the immune system, it allows the body to make proteins and DNA, helps heal wounds, and plays a vital role in childhood growth and development. It occurs naturally in a wide range of foods like beans, meat, and fish, and it’s also available in the form of a dietary supplement.

Zinc’s link to Mental Health 

Emerging studies are showing that zinc is also helpful in treating depression and psychosis. There also appears to be a link between zinc dysregulation and attention deficit disorder (ADD), and hyperactivity.

According to the World Health Organization (WHO), about 350 million people worldwide suffer from depression. Depression is associated with a low quality of life and leads to more than one million suicide deaths each year.

Multiple studies have shown that people suffering from depression have reduced levels of zinc in their bodies. Separate studies support the effectiveness of zinc to improve mood in both depressed and healthy people.

How to Add More Zinc to Your Diet

Whether you are feeling low or have been diagnosed with depression, adding zinc to your diet will help boost your mood. Here’s how to incorporate more into your daily life:

  • Take zinc supplements. You can buy these online, at the grocery store, or at your local supplement shop.
  • Meat is an excellent source. Red meat, in particular, contains high levels of zinc, but you can find sufficient amounts in pork, lamb, beef, and other kinds of meat.  A 3.5-ounce serving of raw ground beef contains 4.8 mg of zinc— that’s 44% of the Daily Value (DV).
  • Shellfish are a healthy, low-calorie source. In particular, oysters contain high amounts of zinc. Six medium oysters provide 32 mg of zinc— 291% of the daily value! Other shellfish that are good sources include Alaskan crab, mussels, shrimp, and salmon.
  • Legumes, including chickens, lentils, and beans, contain substantial amounts. But, they also contain phytates— an antinutrient that inhibits the absorption of zinc and other minerals. This means that you should still eat legumes, especially if you are vegetarian or vegan, but just know they don’t provide as much zinc as other sources. You can also heat, sprout, soak, or ferment legume to increase zinc’s bioavailability.
  • Dairy like cheese and milk contain a host of nutrients.. Milk and cheese, in particular contain high amounts of bioavailable zinc— meaning most of the food’s zinc can be absorbed by the body.

Zinc is a key part of a healthy diet, especially for people struggling with depression and low mood. The best part is you can easily add more naturally to your diet by consuming substantial amounts of the above-mentioned foods.

 

 

Casey Sinclair, CFMP
Dr. Casey Sinclair, CFMP, DC

Dr. Casey Sinclair, D.C. is a leading holistic healthcare doctor trained in functional medicine. He has extended his reach around the world by co-founding Family Health Advocacy, a health advocacy group lead by doctors and health professionals providing resources and education on global health matters. He has been fortunate to act as health a consultant to some of the largest companies in North America and as a professional speaker he’s had the privilege of speaking to thousands of people. Dr. Casey is an advocate for people suffering with chronic pain and fibromyalgia and has authored a book on the subject.

familyhealthadvocacy.com
Categories Family Health, Men's Health, Mind Tags zinc benefits, zinc foods, zinc supplement, zinc vitamin Leave a comment

The Benefits of Vitamin D for Mental Health

June 10, 2021March 29, 2021 by Dr. Casey Sinclair, CFMP, DC
vitamin d and mental health, vitamin d deficiency and mental health, lack of vitamin d and mental health, low vitamin d and mental health

When you think of vitamin D, you likely think of the sun. Does thinking of the warm sun shining on your face make you happy? Well, there’s actually science to back up the significant role that vitamin D plays on our mental health. Let’s explore

What is Vitamin D?

You may have heard vitamin D referred to as the “sunshine vitamin” before. That’s because vitamin D is produced in the skin in response to sunlight. The body naturally produces vitamin D when directly exposed to sunlight, but you can also get it through foods and supplements to ensure you have enough vitamin D.

Vitamin D to Fight Depression

Research shows that vitamin D may play an integral role in regulating mood and fighting depression. One study found that depressed people who received a vitamin D supplement noticed their symptoms improve.

Research points to vitamin D’s role in regulating serotonin and calcium for its possible therapeutic impact on depression when vitamin D levels are boosted.

Vitamin D to Fight Anxiety

A separate study of people with fibromyalgia found that vitamin D deficiency was more common in people experiencing anxiety and depression. Another study of children also found that kids who were vitamin D deficient experiencing significantly higher levels of anxiety and stress than their peers.

Vitamin D and Schizophrenia

Schizophrenia is a severe mental health condition that causes people to lose touch with reality. This often leads to psychotic symptoms like hallucinations and delusions.

Researchers have discovered that people with schizophrenia are more likely to have significantly lower levels of vitamin D than normal, in addition to being more likely to live in parts of the world with less sun exposure.

A number of studies have also found that insufficient sunlight or vitamin D supplementation as an infant increases the risk of developing schizophrenia later in life.

So, how can you get some more vitamin D in your life to reap the mental health benefits?

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Get outdoors!  Soak up the sun and enjoy the mood-boosting effects.  Just don’t forget the SPF!

 


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Light therapy is a daily treatment that involves a dose of intense artificial light— something more commonly associated with the treatment of seasonal affective disorder, but it has also been proven to be effective for treating other forms of non-seasonal depression such as major depression and bipolar. In fact,  studies show that light therapy has similar effectiveness to pharmaceutical treatments. You can even do light therapy from home with at-home lightboxes

 

vitamin d and mental health, vitamin d deficiency and mental health, lack of vitamin d and mental health, low vitamin d and mental healthVitamin D supplements: You can purchase Vitamin D supplements at your local grocery store or pharmacy. They come in a pill form that you can take every morning to help increase and regulate mood. Ideally your levels should be at 40-60 mg/ml year round.

 

Increase Vitamin D in your diet: Try to incorporate more vitamin D-rich foods into your everyday meals, such as fish oil, milk, egg yolks, mushrooms and vitamin-d fortified foods.

 

 

Casey Sinclair, CFMP
Dr. Casey Sinclair, CFMP, DC

Dr. Casey Sinclair, D.C. is a leading holistic healthcare doctor trained in functional medicine. He has extended his reach around the world by co-founding Family Health Advocacy, a health advocacy group lead by doctors and health professionals providing resources and education on global health matters. He has been fortunate to act as health a consultant to some of the largest companies in North America and as a professional speaker he’s had the privilege of speaking to thousands of people. Dr. Casey is an advocate for people suffering with chronic pain and fibromyalgia and has authored a book on the subject.

familyhealthadvocacy.com
Categories Children's Health, Family Health, Men's Health, Mind, Women's Health Tags lack of vitamin d and mental health, low vitamin d and mental health, vitamin d and mental health, vitamin d deficiency and mental health Leave a comment

The Lockdown’s Effect on Mental Health

June 10, 2021March 22, 2021 by Dr. Casey Sinclair, CFMP, DC
mental health, mental health awareness month, mental health services, mental health quotes

Lockdowns, gyms being closed, holidays alone, and being separated from classmates, friends, and family members are just a few of the factors that have made the pandemic extremely hard on mental health. In fact, about 4 in 10 adults in the U.S. have reported symptoms of anxiety or depression during the pandemic.

Let’s take a closer look now at the impact COVID-19 is having on mental health.

Anxiety and Depression During the Lockdown

Before the pandemic had even made it to the United States, it was wreaking havoc on the mental health of people in China. Half a dozen studies with more than 10,000 respondents showed that people experienced worse mental health problems than before the pandemic, including high symptoms of stress, anxiety, depression, and post-traumatic stress disorder (PTSD). Up to half of the respondents showed serious signs of depression, and 35 percent showed serious anxiety. Studies find that the stress and anxiety fueled by the pandemic also cause poor sleep, creating a vicious cycle. The more we lay awake worrying at night, concerned about the pandemic, the worse our mental health becomes.

Loneliness During the Lockdown

Stay-at-home orders, social distancing, and travel restrictions have left people feeling more isolated than normal. 1 in 7 U.S. adults said they were often or always feeling lonely in April 2020, up more than 25 percent from 2018. However, we also saw a shift to more FaceTime calls and Zoom hangouts, and these things contributed to respondents in a separate study reporting feelings of “remarkable resilience.” So, not only did they not become lonely during the pandemic, but they gained a greater sense of community support.

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Domestic Violence During the Lockdown

Another unfortunate side effect of the pandemic and a major contributor to stress, shame, and anxiety is a spike in domestic violence worldwide. Sixty percent of people who were experiencing domestic violence pre-pandemic report the violence worsened during the pandemic. This is likely caused by increased stress, unemployment, spending more time at home, and shelters being forced to close their doors. The threat of abuse compounds the stress, anxiety, and fear that a lot of victims were already experiencing during the pandemic.

The Mental Health Impacts of COVID-19 are Worse for Disadvantaged Groups

Researchers worldwide set out to discover what else was making people vulnerable to mental health issues during COVID-19. They found that among the risk factors were people with poor health or chronic conditions who have a higher tendency of stress, anxiety, depression, and PTSD.

Researchers also found education and income played a role. The less stable the income and education, studies showed, the more anxiety, depression, and stress experienced.

Vital Self-Care Tools

  • If you can’t physically see loved ones doesn’t mean you have to isolate yourself. Lean on virtual chats with tools like Skype, Zoom, and FaceTime.
  • Physical activity is vital for mental health so make sure to make time for it even if it’s just for a few minutes a day. We can mental health, mental health awareness month, mental health services, mental health quotesnever underestimate the power of physical activity on our mental and emotional well-being.
  • Taking a moment each day for positive reflection will ensure that a part of each day has been dedicated to your well-being.
  • Don’t hesitate to create a support system with friends, family and others who can relate.  Seek out online support groups.
  • Talk to your health care professional who can guide you through these difficult times and give you more resources.
  • Eating a healthy well balanced diet will create a positive environment from inside out.
Casey Sinclair, CFMP
Dr. Casey Sinclair, CFMP, DC

Dr. Casey Sinclair, D.C. is a leading holistic healthcare doctor trained in functional medicine. He has extended his reach around the world by co-founding Family Health Advocacy, a health advocacy group lead by doctors and health professionals providing resources and education on global health matters. He has been fortunate to act as health a consultant to some of the largest companies in North America and as a professional speaker he’s had the privilege of speaking to thousands of people. Dr. Casey is an advocate for people suffering with chronic pain and fibromyalgia and has authored a book on the subject.

familyhealthadvocacy.com
Categories Children's Health, Family Health, Men's Health, Mind, Women's Health Tags mental health, mental health awareness month, mental health quotes, mental health services Leave a comment

Essential Oils: Benefits and What to look for

June 10, 2021March 2, 2021 by Silvana Morelli
essential oils, essential oil diffuser, best essential oils,

What is all the fuss about?

There are entire stores dedicated to scent whether it’s a candle, diffuser, skin lotion, body spray, massage oils etc, you name it, and chances are you’ll find it.  I think we can all agree that, at the very least, scents have an affect on us, good or bad.  You walk into a bakery and smell freshly baked chocolate chip cookies and you can’t wait to take that first bite.  Or your partner puts on their favourite scent and if you smell that scent somewhere you think of them.  How many times have you smelled something and said to yourself “that reminds me of….”  That is the power of aroma so let’s take a look a deeper look at it.  Aromatherapy can be defined as the use of essential oils for the purpose of holistic therapeutic healing and essential oils are derived from plants.  There are different ways to use essential oils and you can visit aromadina.com to find out more.

What you need to know

Whether you just like the scent or you’re looking at it as additional support for conditions, it’s important to know a few things before you buy essential oils.

 

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  • Remember to always consult your healthcare provider first before using essential oils.
  • Ingesting, or swallowing, essential oils is not recommended. Taken by mouth, the oils can damage the liver or kidneys. They can also lead to interactions with other drugs, and they can undergo unexpected changes while in the gut.
  • They should never be used directly on the skin but instead mixed with a carrier oil or lotion.
  • Make sure to do your research when shopping for essential oils. Watch out for the quality of the product. There are EO’s out there that are not pure.  They should be tightly sealed in dark glass bottles.  Read the label to make sure it doesn’t say “fragrance” oil.  Fragrance oils will have synthetic ingredients or extenders.  It won’t contain the essential parts of real plants.
  • The quality also depends on the plants that were used which can be affected by weather, growing conditions and whether pesticides or other chemicals were used. Processing and packaging are also factors.
  • Read the label to check that the Latin name of the plant being used is clearly stated, which part(s) of the plant was used, how it was extracted and how it was grown.

Some Common Essential Oils and their Uses:

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  • Basil essential oil is used to sharpen concentration and alleviate some of the symptoms of depression. It may relieve headaches and migraines. It should be avoided during pregnancy.
  • Bergamot essential oil is said to be useful for the urinary tract and digestive tract. When combined with eucalyptus oil it may help relieve skin problems, including those caused by stress and chicken pox.
  • Black pepper essential oil is commonly used for stimulating the circulation, muscular aches and pains, and bruises. Combined with ginger essential oil, it is used to reduce arthritis pain and improve flexibility.
  • Chamomile essential oil can treat eczema.
  • Citronella essential oil is a relative of lemongrass and acts as an insect repellent.
  • Clove essential oil is a topical analgesic, or painkiller, that is commonly used for toothache. It is also used as an antispasmodic antiemetic, for preventing vomiting and nausea, and as a carminative, preventing gas in the gut. It has antimicrobial, antioxidant and antifungal properties.
  • Eucalyptus essential oil can help relieve the airways during a cold or flu. It is often combined with peppermint. Many people are allergic to eucalyptus, so care should be taken.
  • Geranium essential oil can be use for skin problems, to reduce stress, and as a mosquito repellant.
  • Jasmine essential oil has been described as an aphrodisiac. While scientific evidence is lacking, research has shown that the odor of jasmine increases beta waves, which are linked to alertness.
  • Lavender essential oil is used as an antiseptic for minor cuts and burns and to enhance relaxation and sleep. It is said to relieve headache and migraine symptoms.
  • Lemon essential oil is said to improve mood, and to help relieve the symptoms of stress and depression.
  • Rosemary essential oil may promote hair growth, boost memory, prevent muscle spasms, and support the circulatory and nervous systems.
  • Sandalwood essential oil is believed by some to have aphrodisiac qualities.
  • Tea tree essential oil is said to have antimicrobial, antiseptic, and disinfectant qualities. It is commonly used in shampoos and skin care products, to treat acne, burns, and bites. It features in mouth rinses, but it should never be swallowed, as it is toxic.
  • Thyme essential oil is said to help reduce fatigue, nervousness, and stress.
  • Yarrow essential oil is used to treat symptoms of cold and flu, and to help reduce joint inflammation.
Silvana Morelli, BSc
Silvana Morelli

As a retired registered massage therapist, I’ve always been interested in health.  I grew up loving sports so that carried into my adult life in my chosen career paths and in my personal life. I now stay active with weight training, hiking and biking. My professional life has always been in health care. This has inspired me to seek out and adopt a life of natural health and wellness.

Categories Body, Family Health, Men's Health, Mind, Women's Health Tags best essential oils, essential oil diffuser, essential oils, essential oils for anxiety, essential oils for headaches Leave a comment

Arthritis: Natural Remedies

June 10, 2021February 15, 2021 by Dr. Casey Sinclair, CFMP, DC
inflammation, foods that cause inflammation, bladder inflammation, heart inflammation, what is inflammation, how to reduce inflammation in the body fast, inflammation diet

 

Joints do not age the same way that people do. Joints can age due to overuse, also known as wear and tear. In the United States, 23% of all adults—over 54 million people—have arthritis. About 24 million adults are limited in their activities from arthritis, and more than 1 in 4 adults with arthritis report severe joint pain.

 What Does Arthritis Pain Feel Like?

 “Arth” means joint, and “itis’ means inflammation of. It makes perfect sense that arthritis is the inflammation of the joint. It is not a specific type of pain or disease like many might think. The joint swells and is red and hot. When this swelling occurs over a long period of time, pressure is created, which then causes pain. If it is left alone, the joints are damaged and destroyed over time.

 Can Arthritis Happen Suddenly?

Pain and stiffness in and around one or more joints are common symptoms. Depending on the type of arthritis, symptoms can develop suddenly or gradually over time. Symptoms may come and go or persist over time.

 What Are the Early Signs?

Symptoms of can include…

  1. Joint pain, tenderness, and stiffness.
  2. Inflammation in and around the joints.
  3. Restricted movement of the joints.
  4. Warm red skin over the affected joint.
  5. Weakness and muscle wasting.

The Three Most Common Types

  • Osteoarthritis the most common form.
  • Rheumatoid arthritis is an autoimmune disease, which means that the immune system attacks parts of the body—especially the joints.
  • Psoriatic arthritis affects the skin and joints.

What Can You Do to Naturally Treat Arthritis?

There are numerous approaches to arthritis treatment. It can include:

  1. Chiropractic care,
  2. Diet reduction of foods known to increase inflammation in the body,
  3. Nutritional supplementation,
  4. Acupuncture,
  5. Exercise, and
  6. Weight management.

arthritis, psoriatic arthrits, Rheumatoid arthritis

Can a Chiropractor Help Prevent Damage with Arthritis?

 Chiropractic care is a great option to manage pain that comes with having arthritis. It is a safe, nonsurgical, natural alternative to pain treatments. Chiropractors are skilled in detecting and correcting misalignments and joint issues with gentle and specialized adjustments.

Chiropractors work with the joints of the spine and extremities. When inflammation is present in the body, certain chemicals are released by the body and it starts to deposit calcium in the joint, causing bone spurs and other problems that cause the joints to break down.

We will be the first to admit that arthritis cannot be cured, even by chiropractic intervention. What we can do is prevent the damage arthritis creates. If a joint is fixated and out of alignment, it is not working the way it should. The stuck or uneven surfaces will begin to grind. This grinding causes inflammation, leading to arthritis, and if left untreated, joint damage results.

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The Crucial Time Frame

If we can allow for proper alignment and function, we will have stopped the process that can cause the arthritis in the first place. Studies show that when a joint is stuck for seven days or longer, it causes microtears in the disc. These tears mean the disc is breaking down and decaying, thereby causing arthritis.

We will make sure your joints are never fixated for more than those crucial seven days, preventing deterioration. We suggest arthritis patients see us regularly, and we will make your personalized recommendations for care after thoroughly assessing your case.

Top Supplements to Help Treat the Pain

  1. Curcumin (from turmeric root) Evidence suggests the turmeric root has anti-inflammatory properties. …
  2. Vitamin D. If you have arthritis pain or are at high risk for arthritis, your nutritionist may recommend a vitamin D supplement. …
  3. Omega-3 fatty acids. …
  4. Glucosamine and chondroitin sulfate.

arthritis, psoriatic arthritis, rheumatoid arthritis

 In the Kitchen with Arthritis:

 Foods that are known to cause inflammation are best to be avoided, some include …

  • Processed foods. Avoid processed foods, such as baked goods and prepackaged meals and snacks.
  • Omega-6 fatty acids.
  • Sugar and certain sugar alternatives.
  • Red meat and fried foods.
  • Refined carbohydrates.
  • Cheese and high-fat dairy.
  • Alcohol.

 

Casey Sinclair, CFMP
Dr. Casey Sinclair, CFMP, DC

Dr. Casey Sinclair, D.C. is a leading holistic healthcare doctor trained in functional medicine. He has extended his reach around the world by co-founding Family Health Advocacy, a health advocacy group lead by doctors and health professionals providing resources and education on global health matters. He has been fortunate to act as health a consultant to some of the largest companies in North America and as a professional speaker he’s had the privilege of speaking to thousands of people. Dr. Casey is an advocate for people suffering with chronic pain and fibromyalgia and has authored a book on the subject.

familyhealthadvocacy.com
Categories Body, Family Health, Men's Health, Women's Health Tags arthritis, arthritis in hands, arthritis in knees, psoriatic arthritis, psoriatic arthritis symptoms, rheumatoid arthritis, what is psoriatic arthritis, what is rheumatoid arthritis Leave a comment

Fibromyalgia Pain: Combat the Cold

June 10, 2021January 26, 2021 by Dr. Casey Sinclair, CFMP, DC
Fibromyalgia pain

Fibromyalgia-what is it?

Fibromyalgia is a condition characterized by widespread musculoskeletal (muscle and bone) pain accompanied by fatigue, sleep, memory and mood issues. It can have a complex collection of symptoms that can include muscle, tendon, and ligament pain; fatigue; multiple tender points; and depression. Cold weather can make these symptoms worse and it can be felt deep in the bones, tightening the joints and cause a feeling of achiness.

Why is Fibromyalgia pain worse in winter?

While winter is a season that brings balance to all living things and prepares the earth for creatures to enjoy when spring arrives, it’s not the case for everyone. For some, winter means more difficulties, aggravated pains, mood disorders, cognitive dysfunction (fibro fog), and stress. The flare-ups in symptoms are widely associated with cold, damp days and a drop in barometric pressure. So, how and why does cold weather aggravate pain for people with fibromyalgia?

 

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When a patient gets chilled, it can be extremely hard to warm back up. The cold seems to penetrate bones and cause muscles to contract; therefore, triggering chronic pain. According to medical science, a potential reason for aggravated pain and fatigue is abnormally high numbers of hypersensitive sensory nerves in the nervous system. The hypersensitized central nervous system for people dealing with fibromyalgia pain misinterprets cold as a pain signal. This misinterpretation tends to increase the pain and provoke other symptoms like fatigue, forgetfulness, decreased concentration, and sleep disturbances. Even with these claims, scientists are yet to find a viable and robust association between cold weather and pain in fibromyalgia.

Despite some researchers claiming there is no direct link between cold weather and fibromyalgia symptoms, most patients tend to experience the worst during colder months. Health professionals claim that the worsening of fibro symptoms is likely due to the fact that people tend to be less active during the winter. Lack of exercise can result in physical de-conditioning, translating to intense pain and fatigue.

According to Dr. Robert Bennett, worsening fibro symptoms can also be triggered by other pre-existing conditions. He identifies the conditions as co-morbid and co-existing conditions.

  • Co-morbid conditions: These are unconventional co-existing disorders that tend to occur often alongside other medical conditions; therefore, making the situation worse.
  • Co-existing conditions: These are medical conditions that co-occur in a patient without any significant co-morbidity relevance. Primarily, co-existing conditions weaken the immune system making other disorders seem more prevalent.

Dr. Robert suggests that patients should keep an eye on other disorders when diagnosing and treating fibromyalgia. Some co-existing and co-morbid conditions also tend to be affected by cold weather, making the situation severe.

Fibromyalgia often co-exists with other conditions, such as:

  • Irritable bowel syndrome
  • Chronic fatigue syndrome
  • Migraine and other types of headaches
  • Interstitial cystitis or painful bladder syndrome
  • Temporomandibular joint disorders
  • Anxiety
  • Depression
  • Postural tachycardia syndrome

How can you combat the symptoms during winter?

Fibromyalgia patients need to improvise ways to stay warm and welcome anything to help keep the chronic pain and other fibro symptoms at bay. The good news is there are ways to weather the symptoms during the cold season!

 

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As scientists continue to study the disorder, people with fibromyalgia need to bundle up and avoid the winter chill. Here are some other tips to explore to get through the winter season:

  • Get quality sleep: remove any of your electronic devices from your bedroom, try to got to bed at the same time every night, don’t eat a heavy meal or drink alcohol before bed and avoid exercise right before bed.
  • Reduce stress: try yoga or meditation, don’t try to take on more than you can handle.
  • Eat healthy: certain foods can trigger symptoms so try to track those foods and cut them out of your diet. Common triggers can be sugar, gluten and dairy.  Supplementing with Vitamin D is also beneficial.
  • Light therapy: reduced daylight in winter can trigger depression which is often associated with Fibromyalgia.  Re-creating sunshine with a light box can help.

 

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  • Find support: there are many resources that can offer help.  Local support groups and online communities can be a great way to get the emotional support you need.

 

 

Casey Sinclair, CFMP
Dr. Casey Sinclair, CFMP, DC

Dr. Casey Sinclair, D.C. is a leading holistic healthcare doctor trained in functional medicine. He has extended his reach around the world by co-founding Family Health Advocacy, a health advocacy group lead by doctors and health professionals providing resources and education on global health matters. He has been fortunate to act as health a consultant to some of the largest companies in North America and as a professional speaker he’s had the privilege of speaking to thousands of people. Dr. Casey is an advocate for people suffering with chronic pain and fibromyalgia and has authored a book on the subject.

familyhealthadvocacy.com
Categories Body, Family Health, Men's Health, Women's Health Tags fibromyalgia, fibromyalgia back pain, fibromyalgia chest pain, fibromyalgia leg pain, fibromyalgia pain points, fibromyalgia pain relief Leave a comment

How To Start Running And Avoid Injuries

November 9, 2020October 19, 2020 by Julie Hambleton
How To Start Running

Running is an activity that humans have been doing since the beginning of time. In the past, it was a means of survival similar to animals out running predator’s. Today, running is considered as a means to get healthy and stay active. Regardless to why you do it, knowing how to start running is so important. 

Many of us in our increasingly sedentary lifestyles, have forgotten how to run. Something that we used to do for fun on the school playground, and that our ancestors did daily in order to live, now fills us with dread and loathing at the mere thought of it. The phrase “Oh, I can’t run!” is one of the most common responses I hear when I tell someone that I am a runner.

Here’s the thing: Yes, you can run.

Of course you can run! Our bodies were built to do it. Your body has just gotten out of practice. In this article, I am going to coach you through how to start running again. Beginning with proper preparation all the way through to recovery afterwards. So let’s get running!

what muscles does running work

What Muscles Does Running Work?

This is a complex topic, so for now I’ll give you an overview so you know just how amazing it is for your body. 

Muscles Worked When Running

  • Abdominals (Abs)
  • Hip flexors
  • Glutes (aka your butt)
  • Quadriceps (front of the thigh)
  • Hamstrings (back of the thigh)
  • Calf muscles
  • Tibialis anterior (this muscle runs along the front of your shin)
  • Pereoneals (these run down the sides of your shins)
  • The back and shoulder muscles (from swinging your arms)

Not to mention your respiratory and cardiovascular systems, also known as your lungs and heart which also get an incredible workout!  Running, just like all cardio exercise, helps to keep those systems strong and healthy.

5 Running Tips for Beginners ? 5 Things I Wish I Knew about Running from the Beginning

How To Start Running Again

I am deliberately using the word again here, because whether you haven’t run since the last time you were forced to in grade nine gym class or you participated in your company 5k two years ago and haven’t tried again since, you used to “know how to run”. I’m just here to remind you. 

First of all, I highly suggest that you run outside as opposed to a treadmill. You will learn to run properly and develop the proper muscles better than on a moving belt that does some of the work for you. What’s more, is that running outside gives you better views and fresh air.

Secondly, check your shoes. You don’t need brand-new, top-of-the-line runners, but you don’t want to be running in sneakers that you’ve had for years, either. When buying new running shoes, your best option is to go to a running store (yes, they exist!) and ask someone who works there. They can assess your stride and recommend a shoe based on your body, your foot, and your running goals.

For more information on how to choose the best running shoes, click here.

how often should I run

How Often Should You Run?

The most important tip when starting to run again: Don’t do too much too soon.

If it has been months or years since the last time you ran, you can overdo it easily and end up injured, most likely shin splints. The easiest way to avoid this is taking things slowly and ensuring adequate rest. My suggestions for this include:

  • Running less than you think you’re capable of, and
  • Not running consecutive days

Running every other day, or three to four non consecutive days per week at the beginning, will allow your body to adjust, particularly your small muscles, ligaments, and tendons. They do a lot of work keeping you stable and take a huge amount of pounding when you are running, so give them the break they deserve. Once you have more experience, you can start adding additional days if you want to.

how many miles should i run a week

How Many Miles Should I Run a Week?

This is highly dependent on the person and what their baseline of fitness is. Some will be able to handle more than others, and that is perfectly okay. This is about you and your personal fitness journey.

That being said, not doing too much too soon is not just about the number of days you run, but also about how far you go each time. This is especially problematic for those who have a decent cardio base from other types of workouts. You may be physically capable of running 5k right off the bat, but it doesn’t mean that you should. As I said, you need to give your body a chance to get used to this new kind of activity.

Try going for time instead of distance, for example going out for a 20-minute run instead of a certain number of kilometers.

Once you have built up your endurance and are running steadily for 30 minutes or more, you can then consider adding more. Much of this magical number of miles is completely dependent on you, your goals, and your body. If you are training to run a 5k you will need to run less than if you are training for a marathon.

If entering races, particularly long ones, is something you aspire to do, then finding a running crew, coach, or online program is recommended to reach your goal.

Run Longer, Build Endurance: 3 Proven Ways to Improve Stamina

How To Build Running Endurance

At the beginning, you will want to take things slowly. The best way to do this is with a walk-run. This looks like this:

  • Week-1: Run for two minutes, walk for four.
  • Week-2: Run for three minutes, walk for three.
  • Week-3: Run for four minutes, walk for two.

For each run, you start and end with five minutes of brisk walking. Walking/running for 30 minutes. You should fit about five rounds in each run, with the idea of getting to 30 minutes of non-stop running in just 10 weeks.

Click here for A 10-week run-walk plan for complete beginners. You know your own fitness level best, so you will know what you are capable of. 

Once you are able to run for 30 minutes without stopping, you then want to increase your mileage by 5% per week, if running longer is your goal. This means you would run 31.5 to 32 minutes the following week. Then 33 minutes the next week, so-on and so forth. This seems conservative, however the goal is to avoid injury that could end up taking you back to square one.

how to run faster and longer

How To Start Running Faster

There is a quote you’ll hear many running veterans say about training to run faster:

“The only way to run fast is to run fast!”

Confusing, but if you really think about it, true. You can’t train to run a distance faster if you don’t spend time running fast! Many new runners just go out and try to push themselves to run their same neighborhood loop a little bit faster each time. While this will work for a little while, you will eventually plateau, and also get bored.

To run faster you need to do workouts. In the running world, workouts mean things like interval sessions, tempo runs, and fartleks. 

  1. Interval Sessions


    These are similar to a fartlek run, however are typically somewhat more structured and involve standing rest as opposed to active or jogging rest. Often you will see people doing intervals on a track. This could look like five to six times 400m (one lap of a track) with one or two minutes rest between each interval.

  2. Tempo Runs

    A tempo run is a longer, sustained effort at a higher pace. Typically these runs are paced at ten to twenty seconds slower than your goal pace. If you want to run 5km in 30 minutes, then your pace per kilometer would be 6 minutes. This means for your tempo session, your pace would be 6:15-6:20 per kilometer. This could look like a 10 minute jog warm up, 20 minutes of tempo pace, followed by another 10 minutes of cool down jogging for a total of 40 minutes.

  3. Fartlek

    Fartlek is a Swedish word that means “speedplay”. This is when you change up the pace during your run. For example, you start your run at a consistent speed for five or ten minutes, then you run faster for two, slower for one, faster for four, slower for two, and so on. You can make it up beforehand or make it up as you go. Sometimes you can use visual cues as well. This could be sprinting for the length of two telephone poles with one length jog in between, or running fast every other block of your neighborhood. 

Another great type of training to help build power and speed are hill repeats. Just as they sound, they involve sprinting up a hill, jogging back down, and repeating. 

All of these workouts would be part of a standard training plan, which will vary depending on your experience and your goals.

Proper Breathing While Running | How To

How To Breathe While Running

One of things that many people say when they first start trying to run is that they feel like they can’t breathe. It usually takes the first five to 15 minutes for you to regulate your breathing, depending on how fit you are. As you run more and improve your cardio, this will get easier.

In the beginning, remember is to relax: Focus on taking one or two deeper breaths every so often. Relax your shoulders and face. You are running, not dying. Your breathing will regulate after some time, and that will go faster if you aren’t panicking.

Breathing while running is not like breathing while weight lifting or doing yoga – you want to breathe to your full capacity, which may mean breathing in and out through your mouth. If you are trying to breathe in only through your nose, you will likely get a stitch in your rib cage area.

what to eat after a run

What To Eat After A Run

Everyone likes to make nutrition complicated, however just like Michael Pollan says:

  • Eat food
  • Mostly plants
  • Not too much

Food Means Real Food

Think items you would find on the perimeter of the grocery store, or those with less than five ingredients listed.

Mostly Plants

This means just what you think it does – vegetables! Try to eat a variety of colours, especially dark, leafy greens. For more information, click here to read, Are You Eating Enough Colour?

Not Too Much

Do not over-eat. Eat slowly, chew thoroughly, and stop when you are full (not when your plate is empty). If you are hungry again later you can eat more then.

Eat A Balanced Meal

  • A protein source
  • A carbohydrate
  • Vegetables
  • Plenty of water

Whether it’s cold or hot out, you sweat when you run and you need to replace that lost water. The micronutrients in vegetables will help combat the oxidative stress your body is under when exercising. 

The carbohydrates you take in will help to replace the glycogen stores you used while doing longer, sustained cardio. These are important for recovery, so that you can have energy for the rest of your daily activities and your next run.

Protein is important for rebuilding some of the muscle that you worked while running. This can be in the form of lean meats, beans and legumes, eggs, soy, or dairy products.

what to wear running

What To Wear Running

You are probably tired of me saying “it depends” but that’s the honest truth. Especially when it comes to the weather.

How to run in the heat versus what to wear for winter running are two very different things. However, the basics are somewhat the same:

  • Sunscreen (all seasons)
  • A hat with a visor
  • Lightweight, moisture-wicking base layers

From there you can change things up depending on your climate. You can add layers or take them away, as long as they are breathable and easy to run in. Avoid cotton for a base layer, as once it gets wet from your sweat you will get cold quickly in the cooler temperatures.

For the men out there, look for softer materials that won’t chafe your nipples. Also, those of us who want to wear shorts in the summer but deal with thigh chafing, put some vaseline in between your legs before heading out the door. 

Beyond that the main point is that you are comfortable. 

The Bottom Line On How To Start Running

We were all born to run and to move our bodies, you included. If you start slow and maintain a positive attitude, you’ll be amazed at how far your body can take you.

Happy running!

Julie Hambleton
Julie Hambleton
Categories Body, Men's Health, Women's Health Tags how any miles should I run a week, how often should I run, how to breath while running, how to build running endurance, how to get faster at running, how to start running, what are the best running shoes, what muscles does running work, what to eat after a run, what to wear running Leave a comment

The Ultimate Top 10 Personalized Gifts For Dad

January 18, 2022June 19, 2020 by Colin Swala
personalized gifts for dad

Are you in need of some inspiration this Father’s Day? Perhaps for personalized gifts for dad? Well, Father’s Day is just around the corner and with that comes a sense of responsibility!

You want to give your dad something special to remind him how much you love and appreciate all he’s done for you.  Whether it was helping you take your first steps, teaching you how to ride a bike or offering some much needed guidance, your dad was always there.  So thank him by giving the ultimate gift this Father’s Day.  Something that will add value and perhaps years to his life, the gift of good health!

Before diving into my gift giving guide, I want to take a moment to start a discussion about the underlying theme of this list.  Let’s face it, there are a lot of men out there that need some extra TLC when it comes to their health.  So many of them avoid early warning signs and don’t seek help until the problem becomes debilitating either emotionally, mentally, physically or all 3.

prostate cancer

One of the biggest effecting the men in our lives is their prostate health.  Spend time with your dad this weekend and start this important discussion.  Educate him on the prostate cancer stages.  Learn what the prostate cancer signs are and what to do if you are experiencing them.  Help your dad live a healthy, stronger life just like they’ve been helping you!

How To Get The Best Personalized Gifts For Dad

I’m a big believer in gifts that keep on giving, especially when it pertains to health. So, for the ultimate personalized gifts for dad, think about what makes him special and have some fun with it. Adding some cheeky humor to any personalized gift is always a win in my books.

So without further delay, Here are my Top 10 Ultimate Personalized Gifts For Dad to help keep his health rocking for years to come!

nuts

Nuts About Dad!

Provide your ‘pops’ with a basket full of everything NUTS!  According to a recent study, “nuts may help us live longer, healthier lives.  In fact, new research shows that people who eat a daily handful of nuts have improved longevity, lower risk for chronic illnesses like heart disease, and are generally leaner than those who do not eat nuts.” – Longevity in a nutshell.

Healthy Nuts Includes:
  • Walnuts
  • Hazelnuts
  • Brazil nuts
  • Pine nuts
  • Almonds
  • Peacans
  • Macadamia nuts

Select a variety of nuts he will enjoy with some personal added items such as a nut cracker and storage containers.  Click here to learn about the health benefits of nuts including key proteins, nutrients and anti-oxidants.

If you feel like getting a little cheeky you can add something special for your dads ‘goods’ as well.  Saxx men’s underwear is specially designed for all dads parts for superior comfort and comes in several patterns, so have some fun with this one!

golf

Take Dad Clubbing

Golfing contains mental, physical and even social health benefits.  It’s a low impact sport that gets the blood flow pumping, which can decrease heart disease and even lower bad cholesterol.  It’s also known to help lower stress, increase vision and help you get a better night sleep.  So treat dad to a round of golf this Fathers Day.  You may even discover for yourself some of Golf Digests 11 Little Known Benefits of Golf.

In fact, for some extra fun, I would recommend typing up their checklist to see how many out of the 11 you and he get to experience (chuckle).  For a full list of benefits, click here to read, The Top 10 Health Benefits Of Golf!

sunglasses

Love At First Sight

It’s no secret that as we get older our vision can begin to decline if you don’t take the proper care and precautions.  With the hustle and bustle of everyday life, it’s easy for dad to take his vision for granted.  Help protect his vision for years to come with a new pair of sunglasses.

It’s important to select ones that have 100% UV protection to filter both UVA and UVB rays.  However, there are a number of other things to consider before buying him new shades.  Click here to get ‘eyesmart’ and read The American Academy of Ophthalmology’s Recommended Types of Sunglasses.  With all the different selections available, it’s more important than ever to know exactly what to look for when shopping for sunglasses.

bbq

King Of The Grill

Did you know grilled vegetables retain more of their vitamins and minerals?  And meat cooked over an open flame actually preserves more riboflavin and thiamine?  All these important vitamins and nutrients play a vital role in a healthy diet.

So this Father’s Day get dad some ‘new tools‘ to encourage him to grill all season long.  This can include;

  • Vegetable grilling basket
  • Stainless steel skewers perfect for vegetable shish kebabs
  • Wooden plank in Cedar (chicken or pork), Alder (salmon and seafood), Hickory (beef or pork), and Maple (ham, chicken, bacon)
  • Healthy grilling recipe book for inspiration
  • Wireless grill thermometer
  • Magnetic BBQ grill light

For further idea’s, click here for 16 Father’s Day Gifts Every Grill-Obsessed Dad Will Love. Also, click here to read, How To Prepare A Tastier, Healthier BBQ In Just 10 minutes!

watch

For The Dad Whose TECH-nically Perfect!

When it comes to technology, finding the right gift for dad might seem overwhelming as the possibilities are seemingly endless.  Here are my top 3 tech recommendations sure to make your dads life a little healthier and easier.

GPS Watch

  • keep track of time, speed, distance and heart rate.  Some such as the can also track sleep, steps and play music from your own personal playlist AND contains dynamic personal coaching among a variety of other cool features. Click here to read, Best running watches 2020: the perfect GPS companions for your workouts.

Google Home

  • a Wi-Fi speaker that doubles as a smart home control hub and a personal assistant for dad (and the entire family).  The Google Home in particular is great because it’s compatible with a lot of different brands and devices.   Perfect for dads with mobility issues and seniors since you can set it up to turn lights on and off, adjust the thermostat, open or close blinds and shades, control music, change the TV channel, lock or unlock doors, all without getting up.  PLUS if there is an emergency and he is unable to access his phone, he can use his voice to activate his google home and call for help.

Tile Tracker

  • Fathers can be forgetful!  Help dad save time and frustration by getting him a tile tracker to keep track of all his important things such as his keys, luggage and ipad.  It can really attach to pretty much anything!

For a full list of amazing tech savvy gifts, click here to read, The Best Father’s Day Gifts for Techie Dads.

bees

The Birds & The Bees

I threw this one in here for some tongue and cheek fun.  I’m sure we all remember that awkward talk with our parents about “the birds and the bees” so why not put together a special little basket to say thanks!

Consider putting together items such as:

  • A bird watching book
  • Binoculars
  • Natural raw honey
  • Beeswax candles
  • Body butter
  • Mustache wax
  • Soap

There are over 100 different things that are made of beeswax so have some fun putting together this personalized basket special for your pops.  Although this was inspired by humor, there are some amazing benefits of honey and beeswax!

Honey is often used as natural sweetener but it actually has several nutritional and medicinal properties as well.  It has anti-inflammatory properties which can be used to calm a common cough.  It’s loaded with antioxidants which can prevent cell damage and assists the with the absorption of calcium which is essential for brain health.  Honey even contains antibacterial properties that can disinfect and protect your wounds from certain types of bacteria.

According to Healthline
  • Raw honey is rich in enzymes and antioxidants, while beeswax contains long-chain fatty acids and alcohols — all of which may benefit your well-being.
  • Research suggests that they may help reduce your risk of diabetes, dementia, heart disease, and even certain types of cancer
  • Honeycomb may benefit your heart by increasing blood flow and “good” HDL cholesterol levels while lowering blood pressure, triglycerides, and “bad” LDL cholesterol.
  • Honeycomb may strengthen your body’s defenses against fungi and some types of disease-causing bacteria. It may also help protect your gut against certain parasites. However, more human research is needed.
  • Honeycomb tends to raise blood sugar levels less than refined sugar. What’s more, compounds found in honeycomb may help lower insulin resistance — but more studies are needed.
  • Beeswax alcohols found in honeycomb may improve liver function and reduce symptoms in people with liver disease. However, more studies are needed.
walking

Walking In His Footsteps

As we get older the simple joys of being outdoors and one with nature seems to be all in the past.  We get stuck in our busy work week routines and spend what little free time we have winding down in front of the TV or ipad.  This is when it’s important to remind dad of the common phrase, “use it or lose it“.

People who are inactive are more prone to health issues such as:

  • Obesity
  • Diabetes
  • Cardiovascular disease
  • Osteoporosis
  • Coronary heart disease
  • Certain types of cancer

Therefore, in order to keep dad’s body healthy it’s imperative that he stays active. So this father’s day, start by telling your dad to “go take a hike” by providing him with a map of local trails in your area.

Hiking Benefits

According to Marc Faktor, Certified Exercise Physiologist hiking;

  • Lowers stress levels, improved mood, and enhanced mental well-being
  • Reduces risk for heart disease
  • Lowers blood pressure
  • Lowers cholesterol levels
  • Improves control over healthy weight
  • Lowers body fat
  • Improves bone density
  • Improves osteoarthritis outcomes
  • Increases flexibility and coordination
  • Overall a better quality of life
  • Enhances relationships with friends and family

Next, make sure to get dad the right pair of shoes. This is so important especially if you find your dad is already prone to foot discomfort or pain when walking.

For further information on ways to make hiking more comfortable and avoid injury to ensure you pick the best personalized gifts for dad, click here to read, The Most Common Cause Of Foot Pain! and Knee Clicking When Walking? Discover Why!

sleep

Sweet Dreams

Getting a good night sleep is one of the most valuable things you can do for your health and well-being.  It’s said that , “the more you invest in your sleep, the bigger return you will see in everything else that you do”.

A good nights rest enables your mind and body to recharge.  Allowing yourself to think, feel and perform better throughout the day.  In contrast, people who don’t get enough sleep can suffer from;

  • Heart disease
  • Irregular heartbeat
  • High blood pressure
  • Heart attack
  • Heart failure
  • Stroke
  • Diabetes

For more information about the risks of sleep loss click here to read, 10 Surprising Effects Of Lack Of Sleep.

Now that you know the importance of sleep, here’s what you can do to help your dad get some well deserved zzz’s.

Start by getting a new pillow.  Your pillow plays an important role as it supports your head and neck and should maintain proper alignment to the spine.  If your pillow is too hard or too soft it can cause pain and discomfort for days and even weeks to come.

The Pillow Test

Next, consider getting a weighted blanket.  The feeling you get from a weighted blanket is commonly refereed to as a ‘gently hug‘.  Talk about one of the ultimate personalized gifts for dad! Who wouldn’t want the constant feeling of a gentle hug??

Recent reports claim this blanket helps those who suffer from several health concerns including insomnia, depression and anxiety.

Some people also claim it has helped with their restless leg syndrome (RLS) and even fibromyalgia flare ups.  To learn more about the potential health benefits and what to look for, click here to read, What’s the Deal with Weighted Blankets?

For additional support for fibromyalgia and information on sleeping concerns, I strongly recommend reviewing the following links:

  • Online Fibromyalgia Test
  • Living with Fibromalgia
  • Foods To Avoid With Fibromyalgia
  • Bedtime Woe’s? – 5 Simple Tips For Blissful Zzzz’s
  • The Healthiest Sleep Postures
meditation

Give Dad A Time Out!

I strongly believe more people could benefit their health naturally if they would just  meditate before they try to medicate themselves.  Meditation has been proven time and time again to reduce stress, lower anxiety and fight depression in addition to a plethora of other things.  Help your dad find his inner peace by introducing some zen into his life. Take a look at some of these personalized gifts for dad.

Top 5 Best Meditation Tools according to Mellow:

  • Zafu and Zabuton meditation cushion set
  • Headspace
  • Muse headband
  • Essential oil diffuser
  • I Am Here Now: A Creative Mindfulness Guide and Journal

Also, consider getting dad an audio book to help him get into the swing of things. Understanding Meditation 21 Days Audio Program is an example that’s great for beginners and even those who already enjoy the benefits of meditation.

For further reading click here to explore, The Healing Power Of Mantra Meditation and Meditation isn’t Supposed to be Frustrating!

For The Dad That Has EVERYTHING!

One of the best gifts you can give, especially for those who have everything, is the gift of helping others.  There is truly no better feeling then knowing you have made a huge difference or impact in someone else’s life!  This Father’s Day, reach out and help a fellow father in need, consider donating to a local charity.

Unicef for example offers a Father’s Day Gift Catalog that you can select on behalf of the special person in your life.  This thoughtful gift is surely something your dad can be proud of, knowing your contribution on his behalf will change children’s lives around the world. Click here to find a Survival Gift from their online catalog today.

For additional idea’s on how to make a more personal donation and find a charity based on the likes and passions of your dad, click here for 7 Father’s Day gifts that can make a real difference.

Well, there you have it, my Top 10 Ultimate Personalized Gifts For Dad!  I hope you were able to find inspiration, guidance and of course humor in my suggestions.

Live well.  Be well.

Family Health Advocacy
Colin Swala
Categories Men's Health Tags best father's day gift ideas, best gifts for dad, father's day, personalized gifts for dad Leave a comment

Dangers Of Vaping

July 22, 2020October 24, 2019 by Jo-Anne Richardson, RHN
E-Cigarettes Found to Have 10 times More Cancer Causing Ingredients than Regular Cigarettes

Recently the dangers of vaping has been all over the news and social media. Vocalizing the hidden risks after reports of numerous deaths and illness that incurred to seemingly healthy individuals.

Where It All Started

There have been many products developed over the years to help people quit smoking.  In fact, vaping was initially introduced for that exact reason. However, recent reports are stating that;

“e-cigarettes will impose similar long-term cardiovascular and pulmonary risks as those associated with conventional cigarettes.“

How Vaping Works

E-cigarettes are designed to deliver nicotine to a user in the form of vapour. Typically via a rechargeable battery-operated heating element. Hence where the word vaping came from.

The cartridges filled with nicotine and chemicals inhaled by the user are replaceable. However, the FDA has not evaluated e-cigarettes for their safety.

Dangers Of Vaping

Originally, E-Cigarettes became popular because of their ability to provide a hit of nicotine. Supposedly without the worry of added chemicals and toxins found in regular cigarettes. However, vaping cannot be considered risk free.  Reports are now surfacing stating that vaping can cause harm to the lungs and attribute to disease including COPD.

Furthermore,  there was a CDC study published in the journal Nicotine and Tobacco Research;

“More than a quarter of a million youth who had never smoked a cigarette used electronic cigarettes in 2013. This is a three-fold increase from 79,000 in 2011 to more than 263,000 in 2013.”

Here at Family Health Advocacy, we’re all about living the most healthy lifestyle that you can. Eating well. Enjoying movement. And eliminating toxins.

vaping

Are You Ready To Quit Smoking & Vaping?

Follow these tips:

1. Stop Buying Them!

They are harder to get your hands on if they’re not in the house. Also, the inconvenience of going to purchase them may allow you enough time to convince yourself not to buy them!

2. Load Up On Fruit & Vegetables

I know this sounds lame.  However the vitamins and minerals your body has lost from smoking must be replenished.  Helping yourself to reduce cravings.

For further information, click here to read, “Nutrition and Smoking: Foods to Help You Quit!”

3. Antioxidant Diet

According to research, eating a diet high in antioxidants, especially those found in tomatoes can help to repair lung damage caused by smoking.

4. Talk To Your Natural Health Practitioner

Your natural health practitioner can put together solutions customized specifically for you. There are many herbs and natural remedies that can support your body through this difficult transition.  Although natural, they are also very powerful to help you quit smoking.

Try these solutions for yourself.  Avoid the dangers of vaping, smoking, JUULing. QUIT TODAY!

Jo-Anne Richardson, RHN
Jo-Anne Richardson, RHN

Jo-Anne Richardson has almost a decade of experience managing a chiropractic office and educating patients on how chiropractic can allow your body to express optimal health. She is a Registered Holistic Nutritionist and holds a Degree in Communications. She loves to experiment with raw vegan recipes, loves to salsa dance, travel and learn new holistic health information to share tips with everyone who visits the office.

Categories Men's Health, Women's Health Tags acetaldehyde, adjustment, battery operated, cancer, carcinogens, cartridges, chiropractic, e-cigarettes, exercise, family health, family health advocacy, FDA, formaldehyde, fruit, habit, health, heating element, Japan, lemon water, lies, marketing, Ministry of Health, natural health practitioner, nicotine, safer, smoking, stop buying, tobacco, vapour, vegetables Leave a comment

How You & Your Partner’s Fertility Can Be Affected By Gum Disease

November 19, 2020September 12, 2019 by Dr. Amanda Tavoularis, DDS
hydroxyapatite, hydroxyapatite toothpaste, calcium hydroxyapatite, nano hydroxyapatite

When you and your partner decide that it’s time to start or grow your family, it’s a special time for everyone involved.  You may feel that you and your partner have taken the necessary steps to prepare.  However, dental care and having a healthy mouth is one thing that’s often overlooked when couples are trying to conceive.

Dental health can play a big role in fertility.  Especially if you or your partner are suffering from gum disease.  Practicing dentistry for more than 20 years, I have helped many couples with their dental health.  Helping to ensure they have a healthy mouth increasing the chances of conceiving.

Here’s how gum disease can affect your fertility and some ways that you can work to prevent the condition.

What Is Gum Disease?

Gum disease, also known as gingivitis, is a bacterial infection in your mouth that causes inflamed gums.  Early symptoms of gum disease include red, swollen gums, and bleeding during brushing.

Left untreated, symptoms can become more severe and cause receding gums or loose teeth.  It can also quickly turn into Periodontitis which is a more severe form of the disease.  Gingivitis is caused most often from poor oral hygiene habits.  However, other factors can cause the disease as well.  This includes medication, illness, and hormone changes.

This condition can have an effect on you and your partner’s chances of conceiving.  So, if you think you may have gum disease, it’s important that you visit your dentist as soon as possible and discuss treatment plans in order to achieve a healthy mouth.

Gum Disease & Fertility

You may be wondering, how gum disease affects your fertility while trying to conceive a child?  Well, women who suffer from gum disease may take up to seven months or more to conceive.  This is in contrast to women who don’t have the disease and can conceive in about five months.

However, this goes for men as well.  Men with poor oral health are more likely to face male factor infertility due to the elevated levels of bacteria in the mouth.

If you and your partner are trying to conceive, ask your dentist for a review of your gum health.  You and your partner will want a healthy mouth so it doesn’t affect your fertility.  Furthermore, increasing your chances of conceiving.

oral hygene

Taking Preventative Measures

Working towards preventing gum disease is the best way to keep your mouth healthy so it doesn’t affect your chances of conceiving.  Continue practicing a good dental care routine.  This includes;

  • Brushing twice a day
  • Flossing once a day
  • Rinsing with an antimicrobial mouthwash
Other ways to help prevent oral diseases include;
  • Reducing stress
  • Maintaining a well-balanced diet rich in vitamins
  • Avoiding grinding your teeth

However, even if you do take the proper measures to help prevent gum disease, you still may be susceptible to the disease.  If so, your dentist or periodontist may recommend;

  • More frequent check-ups
  • Cleanings
  • Treatments

All in order to better manage the condition.

Natural Solutions

You can also work to combat the disease naturally, at home, if you choose.  One study shows that the compounds in cranberries may help regulate periodontitis-related inflammation.  They may also prevent bacteria from sticking to the teeth.

While natural remedies can help prevent gum disease and lessen the symptoms, they may not work for everyone.  So, if you suffer from severe gingivitis or periodontitis you will need to work with a dentist on treating the condition.

Vitamin C is another natural remedy for protecting your gum health.  Research has shown that those who consume more vitamin C have a lesser risk of developing periodontal disease.

You can incorporate more vitamin C into your diet by eating foods such as;

  • Oranges
  • Grapefruits
  • Kiwis
  • Mangoes
  • Papaya
  • Broccoli

Also, consider taking natural supplements of Vitamin C to help you increase your intake.

Click here to read, “5 Super Foods For Natural Fertility”.

A final natural remedy that you can use to improve your dental health at home is oil pulling.  This long-used method involves swishing a tablespoon of oil (i.e. coconut oil or sesame oil) around your mouth for about 15 seconds.

While the research on the health effects of oil pulling are limited, research has shown that this remedy may reduce plaque buildup and offer some protection against gum disease. You can do your own research as well or talk to your dentist about some ways you can naturally protect your mouth against tooth decay and gum disease at home.

Final Thoughts

As you prepare to grow your family, it’s important to embrace all the special changes that will be happening in your life.  However, there may be outside factors that are affecting your fertility.  One of course being your oral health and gum disease.

If you or your partner suffers from gingivitis, it can take you longer to conceive and affect your fertility greatly.  That’s why it’s important to work towards preventing the disease and seeking treatment.  Click here to locate an emergency dentist near you.

 

All this could put you on the path towards conceiving quicker so you can bring a new life into this world. For further information on fertility, click here to read, “Trying To Conceive? Follow These Important Steps!”

Amanda Tavoularis
Dr. Amanda Tavoularis, DDS
www.emergencydentistsusa.com
Categories Men's Health, Women's Health Tags best time to conceive, dental health, family health advocacy, fertility, gingivitis, gum disease, gum infection, gum problems, healthy teeth, infertility, infertility in women, male infertility, oral health, oral hygiene, periodontal, periodontal disease, periodontal pocket, reproductive endocrinologist, secondary infertility, subfertility, tips to conceive Leave a comment
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