My mother, Finola Earls, the head of the the team, passed away from cancer three years ago under the care of a hospice for cancer care called Ian Anderson House.

Ian Anderson House is a pretty special place. It is 100% funded from donations, and at the end of life, patients and their families are able to get the care they need. They need to raise $700,000/year for operating costs. To do this, multiple fundraising events are run yearly, including an event called Walk/Run for the Care.

Finola’s Fans has participated in the Walk/Run for the Care for the past several years, and last year our team through the generous support of our colleagues, friends, and their families raised $3500 dollars for Ian Anderson House, the highest amount raised at Walk for the Care in 2012. We were really excited, but we know that we can do more. Every dollar makes one more person’s life journey that much more comfortable as it comes to its end.

Finola’s Fans 2012

Our team would love if you could help us touch more lives through the Ian Anderson House, and consider donating, if you can. Click this link if you can donate. We also would love to see you walking or running with us; Sunday June 9th, at Mentor College in Mississauga, 11:00 am. The weather has been amazing for the last few years. Bring your families and wear toxin-friendly sunscreen!

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You know who you are. You are the person others rely upon to get the job done. You show up. You give good support and advice. You’re a good friend. You are reading this blog right now because there are other sides to your fabulous self…

Worry creates stress..and the cycle continues.
Compliments of thecord.ca

You also worry a bit. Or maybe a lot. You can’t sleep through the night easily, or haven’t slept at all for many, many years. You feel on edge and a bit snappy at times. You check your alarm clock settings 10 times before bed to make sure that your alarm has been set to the right wake up time.

You’re not the only one

Type A, or perfectionistic personalities, evolve from both an encouragement of the behaviours from those around us (family, friends, mentors) when we are in our childhood to teenaged years. These behavioural patterns have lots of benefits, including recognition, praise, accomplishments, and being in many places at once and doing it well.

What are some of the disadvantages?

You live in fight-or-flight. Adrenaline and cortisol are stress hormones that are released to help us to cope with stressful events. When we perceive something as stressful (anticipating a negative outcome or being concerned that we cannot control an outcome),  the hormone cortisol or the molecule adrenaline will elevate to assist our body to have the energy and tools to get through that stressful event. In order to get a job done right, or perfectly, we rely on these hormones and brain molecules (neurotransmitters) like dopamine and norepinephrine again and again. Over time, our body gets tired, and the messaging gets screwed up.

Type A = anxiety

Anxiety occurs when we typically have too much of these molecules floating around in our brain, and too much stress hormone floating around when it should not be there. We can obsess about events before they happen and because as Type A personalities we are good at anticipating shortcomings, we also obsess about our own shortcomings. A cycle of worry and stress both behaviourally and physically starts, and it can be difficult to stop the train.

What things are helpful?

Reducing the “jitters” - We can start in the body by treating physical symptoms at their root by balancing hormones and brain molecules (neurotransmitters) by adding herbs or vitamins to address deficiencies and excesses (sometimes we will test for this).

Introduce new behavioural supports — We might start with deep breathing exercises, starting a yoga or meditation class series to enhance your body’s ability to get relaxed, hypnosis etc.

Introduce new healthy behaviours — Carving out “you time”, learning how to let go.
Friends, family, or a professional who can make you accountable can be really important here — identifying our triggers and breaking our normal habits of coping is one of the hardest things to do.

The most important thing to understand is that anxiety is that it is never just a physical issue nor just a mental issue. It’s BOTH. They work together, they play off one another, they dance together.

Where do I start?

Repeat this phrase to yourself first and foremost:

I’m not perfect, but I am perfectly imperfect!

It’s okay to not know the answers, and to ask for help when you want to do things differently.

We can absolutely address your anxiety, but looking at you the whole person, and starting newer and healthier habits to help lessen and manage your worries.  First step is coming in to deal with it.

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Most allergy sufferers know what happen to their body during allergy season, but let’s  review:

1. We inhale/ingest (eat)/touch something that our body sees as foreign, or something to be “attacked” (our allergen).
2. The message is taken to cells in our body, and antibodies are produced against this offending material
3. The antibodies bind to mast cells containing histamine
4. Histamine is released which encourages blood flow and circulation
5. Our body attempts to eliminate the offending material by increasing mucous production, fluid excretion, increasing circulation to the area…and creating general misery :)

Supporting the allergy response, naturally

Rather than taking antihistamines, I choose to use more natural supports when I can. Why? Unless we have an intense allergic reaction, these natural allergy treatments can take the place of antihistamines nicely.

Treating Allergy Symptoms Naturally

Quercetin: An ingredient found in the bark of the Phellodendron tree, as well as fruits and veggies (including apples), quercetin acts like an antihistamine and prevents the release of histamine. It has a slightly slower response but works just like an antihistamine. Bonus? This nutrient is antiinflammatory and repairs damaged DNA. Spiderman would have really appreciated repaired DNA…

Eyebright:  Decreases watering of the eyes and the tickling feeling inside the nose, including slowing your runny nose.

Rosa canina: This herb reduces sinus congestion and overall water retention in the head and neck.

Supporting Immune Health during Allergy Season

When the allergic response is active, the body gets tired.

Ashwagandha (Withania somnifera), Holy basil, and Astragalus are three of several dozen herbs that have the ability to support the immune response and calming the body.

Preventing Allergic Responses Next Allergy Season

There are ways to prevent the grief of the following allergy season. Remember allergy shots? Pollenguard is a new method of small doses of allergen to decrease symptoms before the season begins, but no shots required!

If you have questions or you just can’t handle the sniffles any longer, drop by your neighbourhood naturopathic doctor and get some relief!

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Dr. Aviva Romm, both herbalist and MD, wrote a wonderful example in her blog today that is a fabulous read on the body and mind in health, and how our hearts (or feelings) really do impact our bodies.  I simply had to share this with all of you.

Courage, as she identifies, is the ability to recognize the things we really need to change in our lives to achieve our healthiest selves. I couldn’t agree more. Fabulous food for thought.

Think: are there things your body expresses that your mind might be trying to communicate?

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Spring brings the opportunity for change, and shaking off the old, welcoming new life, new growth… literally and figuratively. With the grey winter days this year, I am so looking forward to the sun and brightness of green and spring and everything it brings!

The title for today’s post was borrowed from Deepak Chopra, the author of the book Reinventing the body, Resurrecting the soul: How to Create a New You. In my personal library, it is a book I added to my self-growth repertoire about 4 years ago. A valuable addition to any library for those of you interested in the connection between your body and mind.

I know that along the journey of life, many of us are sick of the self-improvement, and the feeling that when you have finally accomplished one “lesson” or “goal”, that something new comes up to pay attention to… It sounds simple to whip through a book to begin the seeds of change, understand the changes we want to make in ourselves, and then implement the changes, isn’t it? Of course, if it was that easy, we would all be the people we want to be the minute we finished reading the book. If we could all be like Johnny 5 :)

Today of all days is the first day of The Meditation Challenge, a free challenge run quarterly with the Chopra Center, including Oprah this year who is also lending her voice to the meditations over 3 weeks. It is a practice that Deepak Chopra has put his energy and time to promotion as a part of the many things that can assist us on our journey to being better people. The kind of changes that a practice like meditation can bring to your evolving self are fairly simple, but very profound:

1. Decreased stress
2. Decreased blood pressure
3. Increased deep sleep
4. Increased sense of self
5. Increased feeling of calmness
6. Increased self-esteem
7. Increased immunity

Why can a technique like meditation help us on our journey of self-improvement?

When we know ourselves best, in a place where our minds are calm and free of clutter, we can do and be the kind of people we know we can be because the answers we seek we already know.

Change happens and holds firm in this place, and becomes part of us.

The journey of self-improvement is then a journey, something that we take interest in what we will experience rather than what we must endure.

Please join me and millions for the next few weeks in connecting with our-true-selves.

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5 Heart Healthy Nutrients for our Physical Heart

1. Omega-3’s: My favourite source is fish oils, but algae-based oil (my vegan friends) is also from the sea and both types supply enough good essential fats that reduce cardiovascular incidents (heart attacks) whenever they are included in the diet in ample supply.
2. Magnesium: When used after cardiovascular episodes (heart attacks), magnesium significantly prevents a secondary attack by allowing the heart to pump more efficiently and with improved rhythm.
3. CoQ10: Also known as ubiquinol, CoQ10 provides energy to cells, and for muscle cells specifically (of which the heart is a large muscle), CoQ10 improves contractility and takes pressure off weakened heart tissues. It is an important part of cholesterol synthesis (yes, we still need cholesterol).
4. Plant sterols: Good cholesterols from plants help our body to synthesize good cholesterol and add to the total good cholesterol (HDL or Happy Cholesterol as I nickname this for my patients) in our body. When we have better quality cholesterol, then we have reduced inflammation and more supple arteries, meaning less pressure on the heart to pump overall.
5. Amino acid support: Taurine and L-arginine are two amino acids that have the capacity to reduce blood pressure when used appropriately and administered by your naturopathic doctor.

Of course, in addition to the 5 points above, exercising 3–4 times weekly at a moderate pace, eating a clean diet, and being adequately hydrated are all very important to heart health. Those go without saying!

5 Healthy Heart Habits for your Emotional Heart

1. Express your love. If you love your friends and family, tell them or show them as much as you can. Giving love will get it back to you, and think of how warm you physically when you express positivity?
2. Express “negative” emotions appropriately. Repressing feelings considered “bad” like anger is not healthy because it creates stress in your body, but screaming at everyone you meet because you are having a bad day isn’t appropriate either. Learn to express your feelings in a way that honours your needs but respects others. Get them out so you can move on.
3. Develop loving behaviours. Find organizations or charities that make you feel like loving and giving, the best parts of yourself, and get involved. Your efforts will create joy and love for others that money cannot buy.
4. Forgive others, and forgive yourself. It doesn’t feel good when someone hurts your feelings, or when you hurt someone else unintentionally. Holding onto the emotions of anger or sadness are really only taking away from you. Forgiveness provides a lot of peace to a weary, burdened heart. Don’t know how? Ask for help from a trusted mentor, good friend, or health professional.
5. Love thyself. You are imperfect, and that’s okay. What you have to offer the world will be appreciated by many different people, and that is pretty cool.

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]]> http://draoife.com/wordpress/loving-your-loved-ones-right-heart-healthy-behaviour/feed/ 1 http://draoife.com/wordpress/the-nasty-norovirus/?utm_source=rss&utm_medium=rss&utm_campaign=the-nasty-norovirus http://draoife.com/wordpress/the-nasty-norovirus/#comments Thu, 31 Jan 2013 13:19:51 +0000 Dr Aoife http://draoife.com/wordpress/?p=1818 Norovirus. AKA the Norwalk virus. AKA the bodily fluids virus. AKA you-are-not-going-to-work-or-meeting-anyone-for-dinner virus As much as the influenza virus (the flu) is not a “fun” virus (not like any virus is “fun” to have), I always dread viruses like the … Continue reading →

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]]> Norovirus.
AKA the Norwalk virus.
AKA the bodily fluids virus.
AKA you-are-not-going-to-work-or-meeting-anyone-for-dinner virus


Norovirus, complements of the Guardian

As much as the influenza virus (the flu) is not a “fun” virus (not like any virus is “fun” to have), I always dread viruses like the norovirus. Violent vomiting and diarrhea is not really my idea of a good time. That, and when I’m nauseous I can’t lie down. I have memories of my childhood sleeping sitting up during the stomach flu because horizontal = game over.

Imagine my surprise when 2 am last week I was ripped from sleep with the awareness that I was going to be sick. At first I wondered was it just heartburn or an upset tummy…but no, about 1 minute later I realized it was definitely NOT just an upset tummy.

How do you know you have the norovirus?

You probably won’t know you have it until you start to vomit. It will then be abundantly clear.

How do I protect myself against infection?

Wash your hands frequently with REAL soap. Don’t bother with the antibacterial stuff because it’s a virus, not a bacteria, for one, and secondly because antibacterial soaps make  super-bacteria anyway that just get stronger.

What happens if I get the virus?

Get ready for 12–24 hours of vomiting and diarrhea. Your stomach muscles will hurt, your throat will be raw, and you will be exhausted. STAY HOME. No one wants you vomiting with little warning. You will survive…it won’t feel good, but you will survive.

Your home-care package for the norovirus

So what do you need to get through the worst of it?

1. Ginger. Ginger tea (cool or room temperature) made with tea bags, or ginger ale left to the air to let the carbonation decrease. Ginger is incredibly soothing for nausea and anti-inflammatory to boot. You will want a decent amount to sip on if you can.
2. Water. You want to sip water when you can because you are going to be dehydrated. I make sure to have at least 1/4 cup of water to every cup of ginger-based tea or ale I consume. Trying to remember this will be challenging :)
3. An electrolyte replacement. I’m not a fan of Gatorade, but it’s important to get those minerals in like potassium, magnesium, and sodium so if you have to, do it. My go-to are mineral waters because I like the carbonation or coconut water (although that might be too sweet if you feel ill).
4. Broth. You may not feel like eating right away, but as you are on the mend drink veggie, chicken, or beef broth (organic if possible) to get electrolytes and some good stuff that broth brings (garlic, onion, thyme — all antimicrobial and immune-boosting)
5. Dry crackers. Even for the GF, you will want a dry cracker or two as you start to get a bit better.
6. Sleep. Don’t fight it.

Not exactly rocket science, right? Exactly. The point is to get through it and end up on the other side.

Recovery mode

So you are through the worst of it, and the thought of food is not turning your stomach. What should you add?

1. Probiotics are important. Your digestive tract will be a bit…confused…and it will need  a reminder on how to behave properly again. Additionally, higher amounts of good bacteria in your GI tract will prevent infections from occurring to you in your vulnerable state, and strengthen your immune system after this violation.
2. Greens. I missed vegetables for those few days, and your body will be craving some of those nutrients (B vitamins, zinc, folate to name a few). If raw doesn’t appeal, throw it in a warming soup.
3. Teas like ginger (if you can deal with drinking it again) and peppermint will soothe inflamed mucosa, and nettle tea (a personal favourite) is not only anti-inflammatory but contains potassium, iron, calcium, and vitamins A, D, and K to name a few vitamins and nutrients that you may have lost.
4. Humour. Read this article on a hilarious take of the norovirus. Make sure you are still not feeling ill or it might start up a new cycle of fun :)

 

 

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]]> http://draoife.com/wordpress/the-nasty-norovirus/feed/ 0 http://draoife.com/wordpress/january-the-month-of-discipline/?utm_source=rss&utm_medium=rss&utm_campaign=january-the-month-of-discipline http://draoife.com/wordpress/january-the-month-of-discipline/#comments Fri, 11 Jan 2013 12:00:14 +0000 Dr Aoife http://draoife.com/wordpress/?p=1804 Happy New Year to you all! I hope that you have had a restful (somewhat) and peaceful (as much as possible) holiday break, because it is a new year and fresh start if you want it to be. Or do … Continue reading →

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]]> Happy New Year to you all! I hope that you have had a restful (somewhat) and peaceful (as much as possible) holiday break, because it is a new year and fresh start if you want it to be. Or do you? January is the dreaded month of discipline for some…

Why do we have a hate-on for January?

1. It’s cold and dark
2. We have to go back to work or our normal, less-exciting routine
3. We cannot justify our slovenly behaviour of overindulgence in sugar, chocolate, baking combined with little physical activity
4. We are forced to acknowledge we have had a role in #3
5. We are unable to talk ourselves out of #3 and #4 because everyone else is on a diet, exercising, or complaining about not wanting to do either
6. The all-or-nothing behaviour that our species has been doing for centuries is ultimately exhausting to repeat and think about

Wouldn’t it be nice to go into January with a renewed sense of self that has been balanced and good during the holiday season without the frenzy of having to restart?

It would. It might also be a pipe dream.

10 Easy Ways to Start Your New Year with a Clearer Conscience

1. Drink water.
2. Eliminate white sugar for a few days.
3. Have one caffeinated drink a day, preferably in the morning
4. Bring your lunch a few times during the week.
5. Introduce green vegetables into at least 2 parts of your day.
6. Make sure that protein is a significant portion of each meal, whether vegetable or meat source.
7. Try to eat more lean meats like turkey and chicken and or fish, possibly from organic sources.
8. Forget you know anything about baked goods, cookies, or gingerbread men.
9. Go to bed. Earlier than you have ever gone to bed before. You probably need double that amount.
10. Try to be compassionate to everyone around you. How do you feel without cookies in your life?
11. (Bonus) Remind yourself that if you mess up 1–9 you will do this all again next year.

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]]> http://draoife.com/wordpress/january-the-month-of-discipline/feed/ 1 http://draoife.com/wordpress/truly-enjoying-the-holidays-social-stress-tips-to-a-saner-you/?utm_source=rss&utm_medium=rss&utm_campaign=truly-enjoying-the-holidays-social-stress-tips-to-a-saner-you http://draoife.com/wordpress/truly-enjoying-the-holidays-social-stress-tips-to-a-saner-you/#comments Wed, 19 Dec 2012 14:48:54 +0000 Dr Aoife http://draoife.com/wordpress/?p=1783 Only 7 days left everyone until the “big day”, and for many people, the holidays are more stressful than enjoyable. It’s not just the financial pressure, but social interactions can be at the best of times a strain. Having a … Continue reading →

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]]> Only 7 days left everyone until the “big day”, and for many people, the holidays are more stressful than enjoyable. It’s not just the financial pressure, but social interactions can be at the best of times a strain. Having a busy schedule on top of it can make the holidays feel like more of a drag and we end up missing the point of having a holiday. 

How can we ‘create’ a stress-free holiday?


Truly, we won’t be able to have a completely stress-free holiday. Conflict is a natural part of life, just as is harmony. What we can do is change how we think about our interactions, and as a result, the holiday will be easier

Social stress tips to a ‘saner’ you

• Accept what you are about to walk into
You may not have the best relationships with all of the family and friends’ events that you will be attending, and some of their behaviour can stress you out or make you feel uncomfortable. It’s better to accept that you might feel uncomfortable than to hope it will be different. Managing your own expectations.
• Prepare some “escapes” and a script
Now that you know you might be uncomfortable, why not prepare a few topics in your head that you are comfortable talking about in conversations with said individuals, or topics you know will bring out the best in them? If you are feeling overwhelmed, you can always walk away for a few minutes, get a glass of water or a snack. You are not obligated to get stuck in the corner for an hour.
• Recognize that you are unique

It’s okay to feel differently about various aspects of the holidays. What you think is special or important, another person in your family might think is “dorky” or “juvenile”. It’s okay to feel emotionally upset or elated — they are your feelings.  It’s what makes us unique.

• Take care of your body

Burying yourself in baked goods or alcoholic beverages to get through a stressful event might help in the short-term, but in the long-term causes nausea and regret. Thinking in advance about your personal goals for eating, drinking, and how you want to feel at the end of a night might help to make your choices more moderate and less reactive in the moment.

• Take some deep breaths

Take a few deep breaths! So the turkey went on fire. So what? The rest of the stuffing is there. You will get through this. Deep breathing brings oxygen to the brain and will help to restore calmness.

• Make some time for yourself

Squeeze in a few minutes — there are always a few minutes — just for yourself. Try not to think big about those few minutes, as they can be just walking around the block or even just looking at the lights at this time of year.

I’ll be thinking of all of you this holiday, and hoping that you have a holiday that you can be settled with and know that it will work out just as it should.

 

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]]> http://draoife.com/wordpress/truly-enjoying-the-holidays-social-stress-tips-to-a-saner-you/feed/ 1 http://draoife.com/wordpress/soothing-sore-throats-with-herbs/?utm_source=rss&utm_medium=rss&utm_campaign=soothing-sore-throats-with-herbs http://draoife.com/wordpress/soothing-sore-throats-with-herbs/#comments Tue, 11 Dec 2012 12:00:26 +0000 Dr Aoife http://draoife.com/wordpress/?p=1744 At this time of year with all of us trapped indoors in recirculated air, getting sick is likely. When I have a sore throat, what kind of things do I turn to as an ND for myself and my patients? … Continue reading →

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]]> At this time of year with all of us trapped indoors in recirculated air, getting sick is likely. When I have a sore throat, what kind of things do I turn to as an ND for myself and my patients?


Slippery elm soothes sore throats

Gentle herbs that soothe sore throats

Slippery elm

Found as a tea, lozenge, and a powder this herb is a godsend. It soothes inflamed tissue and calms the throat and entire upper respiratory tract. In powder form, slippery elm can be mixed with another tea that you prefer (mint as an example), apple cider, hot chocolate…anything that is slightly warmer will dissolve this very fine herb to be consumed.

Marshmallow root

Consumed as a tea, this is very gentle on the upper respiratory tract and again, like slippery elm calms down irritation. Caffeine-free, you can have a number of marshmallow teas daily to soothe the throat.

Licorice

Tastes exactly like the black licorice candy, but has a sweeter aftertaste. Wonderful as a tea that is not only soothing but will help with that fatigue that you can experience when you’re sick and will help with overall recovery. Not great for those of you with high blood pressure; licorice has an ability to elevate blood pressure if you are an individual who is susceptible or are taking blood pressure medication.

Chamomile

Soothing and inflammatory, most are familiar with this tea that is very mild-tasting and can be mixed well with the above herbs.

Are these herbs safe for kids?

Yes, especially if they get frequent tonsillitis or strep throat. You can mix them in other beverages as I mentioned above like apple cider or hot chocolate, and they can be taken with other medications or treatments they may be doing already.

How to make a soothing sore throat tea at home

The best way to consume these herbs is actually to consume them as a combination of one another. Why not add licorice to marshmallow? Delicious, immune-supporting and soothing.

More complex: Mix several teaspoons of the raw herb together in a straining teapot

Easier: Pop a tea bag of each herb of your choosing into a teapot

Infusion (tea) creation : Leave exposed to hot water to infuse for 5 minutes at minimum.

For children over 1 year, add honey to the formula to boost immunity and sweeten to taste. Enjoy!

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