Stress is an inevitable part of life, and while some stress is good for us, being overwhelmed by all our obligations can have serious impact on our health. Here are a few techniques to help manage stress we may be undergoing in our daily lives.
1. Write it
Sometimes writing down stressors can help us manage them. They often feel bigger and more overwhelming when they are in our head rather than on the page.
2. Breath It
Deep breathing can really help calm us down when we are overwhelmed. You can incorporate deep breathing in a few different ways.
3. Reframe It
This one is harder and sometimes takes some extra help. It involves taking a look at your stress and goals and redefining how you view “success”.
4. Restructure It
Zoom out on what is important and make sure that you have the right balance of work and fun for yourself. Don’t overload, say no to some things, or yes to fun things depending on where you are at.
Schedule fun, or time to do nothing, whatever you feel you need. Self care doesn’t look the same for everyone, so find out what works for you and enjoy it.
5. Move It
When we take care of our physical selves, we improve our mental selves. Ensure you are participating in some physical activity, even if it means simply going for a walk.
6. Don’t Ignore It
Reach out. Ask for help if you need it. Whether that help is available at work, with friends or family, or via a health care provider. Take time to talk to someone, you deserve to feel good!
Start feeling better today by booking an appointment with one of Dr. Solomonian’s interns on Tuesday 2:45-7pm at the Robert Schad Naturopathic Clinic by calling (416) 498-9763.
Learn more about our interns here: lesliesolomonian.weebly.com/rsnc/meet-our-interns
Well…summer is definitely here, and it looks like it is here to stay. With high temperatures, clear skies and large public gatherings, we do not need to be convinced to get outside for our daily dose of vitamin D.
However, even with all of these pros, there is still potential for the body to get pushed off balance. To be more specific: dehydration.
In the medical world, dehydration can lead to 2 different scenarios: heat exhaustion or heat stroke.
The Down Side
Here’s the deal:
Apart from the rare summer cold/flu that may pop up, there is a down side to summer. Even though your body is making and storing all of this delicious vitamin D for the winter, it is also tying to keep your body from overheating. The body’s best way of doing this is by sweating.
Now don’t get me wrong…
Sweating has its benefits: for one, it helps to detox the body of toxins. The problem comes when the body cannot make enough sweat in order to cool the body.
This is where it gets dangerous…
Heat exhaustion occurs when the body has lost most of its water and electrolytes (sodium and potassium) due to sweating. More on electrolytes later…
Symptoms of heat exhaustion include: muscle cramps, pale/moist skin, nausea, weakness, light-headedness, and a possibility of fainting.
For heat exhaustion (aka dehydration), it is recommended to first find some shade and take a break from the sun.
The next two actions include:
Heat stroke is more serious, and occurs when the body cannot make anymore sweat.
Its symptoms include:
So what should you do if this occurs?
When it comes to heat stroke, it is recommended that you present to the emergency department of a hospital IMMEDIATELY. It is also a good idea to present to the emergency if you are not sure about the person’s well being.
So, how do you prevent the bad stuff from happening when you are out at the beach?
HYDRATE, HYDRATE, HYDRATE!!!
The big question is: What should I hydrate with?
Before we get to that, let us see what we should keep to a minimum…
The first is alcohol. Alcohol has a diuretic effect on the body. Alcohol consumed in the correct amounts is not a problem during the summer. However, it is good to counter that with drinking water after each alcoholic beverage consumed.
A good guideline is to consume one 8 oz glass of water after each alcoholic drink. However, this is better recommended when the temperature is not causing us to sweat. For this reason, it would be better to increase this amount to 1.5-2 times that amount for the hot summer months.
Second, iced coffee. Yes, it is delicious. However, iced coffee, just like regular coffee, is also a diuretic like alcohol!
So just like the recommendation above, I would recommend that you have 1.5-2 8oz glasses of water to rehydrate from this tasty treat.
Ok! The moment you have all been waiting for!
So, the best way to rehydrate is by adding a source of electrolytes to our water. This helps the absorption and retention of water in the body, since it mimics the electrolyte concentrations of our blood. Electrolytes, notably potassium and sodium, are also used in many chemical processes that help the body function properly.
What’s the best formula for rehydration?
* 2 cups of water
* 1/4 teaspoon sea salt
* 1 tbsp organic maple syrup
* juice of 1/2 a lemon
Here is a bonus tip:
You can also use this rehydration formula after you exercise at the gym, have a sauna or peat bath treatment, and even after a bath in Epsom salts. The gym and sauna treatments will cause you to sweat and lose electrolytes, while the peat and Epsom salt baths will cause you to absorb minerals. Either way, it would be a good idea to rehydrate to prevent dehydration.
Want more great tips? Meet the interns from Leslie's Tuesday night shift at the Robert Schad Naturopathic Clinic. We'd love to support your health!
My name is Dana and I am a 4th year naturopathic intern at the Robert Schad Naturopathic Clinic in Toronto. In 2015 I graduated from Carleton University in Ottawa, where I received a B.Sc. degree in Biological Health Science with a minor in Psychology, after which I began my studies at the Canadian College of Naturopathic Medicine. Initially setting out to study forensic sciences, I took an extra course in plant biology and was fascinated with plants playing a role in the origins of modern medicine. Through various opportunities and discussions, I learned about naturopathic medicine, a form of medicine that uses botanicals (and a variety of other therapies!) in a holistic manner to treat and prevent disease.
Throughout my education, I’ve developed particular interests in autoimmune conditions, cancer care, weight management and mental health - however I would love to help facilitate the healing process for any and all health conditions.
I love to spend my free time running, trying new recipes, having fun with arts and traveling to see family and friends.
I am Sukriti, a 4th year naturopathic medical intern at the Robert Schad Naturopathic Clinic. I am interested in supporting patients with a wide variety of conditions and incorporating evidence based practices into my treatment plans when it is possible. I look forward to working with patients to understand their particular health goals and creating an individualized plan for each patient to help them achieve optimal health. Before studying naturopathic medicine, I completed my undergraduate studies in Health Sciences at McMaster University. During this time, I was first exposed to naturopathic medicine when I had the opportunity to co-author a research paper focusing on the integrative management of a health condition of our choice. It was through this experience that I understood the vital role that naturopathic medicine can play within our current healthcare system. Since that time, I have co-authored papers in the fields of oncology, psychiatry, digestive health and preventative medicine and I value staying abreast of research in the field and remaining informed of advances in patient care. In my spare time, I love playing with my three cats and German shepherd, spending time with family and friends and being in nature as much as possible.
My name is Meaghan Bradica and I am a fourth year naturopathic medical intern at the Robert Schad Naturopathic Clinic. I am extremely passionate about helping patients embark on their journey towards health optimization. I focus on understanding each individual’s story and developing a customized treatment plan to address the physical, mental, emotional, and spiritual aspects of the patient’s life that require support. I enjoy working with all conditions and concerns, but I have a special interest in women’s health (menstrual irregularities, PMS, menopause), hormonal imbalances (adrenal and thyroid disturbances), as well as digestive concerns (IBS, IBD, Celiac disease, food sensitivities).
Prior to beginning my education at the Canadian College of Naturopathic Medicine, I obtained a Bachelor of Science in Kinesiology at the University of Maine, where I also had the opportunity to play on their NCAA Division 1 soccer team. In my free time, I enjoy running, playing sports, baking, and spending time with my family and friends.
Mathieu Boire is a naturopathic medical intern at the Robert Schad Naturopathic Clinic. Prior to starting at the Canadian College of Naturopathic Medicine, Mathieu graduated from the University of Regina with a bachelor’s of science in chemistry in 2013. Ever since elementary school, he has suffered from a multitude of complex illnesses. He decided to pursue a career in naturopathic medicine because it has always helped him in his pursuit for optimal health and because he genuinely loves to help people.
Mathieu likes to find the root cause of the illness that is ailing people, and focuses on developing a treatment plan to help heal the whole body.
Hi, I'm Erin! Originally from St. John's, Newfoundland, I am a former sociologist turned ND-to-be; my other hats include part time musician, and full time yoga enthusiast. I graduated from Memorial University of Newfoundland and Labrador with bachelors in Social Work, Psychology, and Sociology. My interest in naturopathic medicine started after discovering the impact it had on my own health concerns, and my desire to help heal my community grew from there – I have a lot of love for my home, and I hope to help the people of Newfoundland and Labrador improve their health to be as vibrant as the land we live on. My particular interests and strengths in naturopathic healthcare are in the scope of mental and digestive health, but I am thankful to absorb all experiences at this current point in my education.
My name is Filza and I am a 4th year naturopathic medical intern at the Robert Schad Naturopathic Clinic. In 2015 I graduated from Ryerson University with a degree in Nutrition and Food and soon after I began studying naturopathic medicine. My interest in naturopathic medicine began when I started to see a naturopathic doctor at a very young age. The holistic approach to health, treating the root cause and principles of naturoapthic medicine really resonated with me. As I began too see changes in my health from diet intervention, botanical medicine and acupuncture, my interest in naturopathic medicine peaked and I decided to pursue it as a profession.
Throughout my education, I've developed special interests in women's health, gut health and weight management. My goal as a naturopathic medical intern is to understand my patient's health, listen to their needs and create a treatment plan that is realistic and efficacious. My aim is to work with my patients to support them on their journey to health and wellness.
My name is Caroline, and I am a 4th year naturopathic medical intern at the RSNC. My own experience with Crohn’s disease inspired my interest and research into naturopathic treatment of digestive and gastrointestinal concerns and IBD. The knowledge and experience I’ve gained along my journey combined with my academic background in neuroscience gives me a unique perspective in exploring the mind-gut connection, which I believe is an integral factor in many conditions. Other interests of mine include women’s health, anxiety and mental health, cognition, natural skincare and anti-aging, as well as general health concerns.
Prior to pursuing naturopathic medicine, I completed an honours BSc majoring in Biology and Psychology at the University of Western Ontario, and then moved to the UK for a year to earn my MSc in Neuroimaging at Cardiff University. I also worked at St. Michael’s Hospital and the Hospital for Sick Children conducting neuropsychological assessments, research, and imaging analysis of patients with traumatic brain injury.
In my free time I love to do Pilates, explore Toronto, and spend time with family and friends. I would love to work with you to achieve optimal wellness!
I'm Madeleine! I am passionate about working on helping people overcome mental health challenges, improve their brain health and manage stress. I also focus on women’s health, particularly managing painful periods, abnormal cycles, hormonal imbalances, and menopause.
I discovered my love for natural medicines while completing my Honours Bachelor of Science at the University of Toronto, where I studied cell biology and global health.
In my spare time I like to play soccer, cook healthy meals, listen to music, travel and explore different cities, and spend time hiking and swimming outdoors.
Book with me to get started on living your best life!