stress Archives - Dr Shawn

11/Dec/2023

When it comes to taking care of our health, there are many factors to consider, including diet, exercise, and stress management. One often overlooked aspect is heart rate variability, which is a measure of the variation in time between each heartbeat. While it may sound complicated, understanding heart rate variability is essential for improving your overall health and well-being. In this blog post, we will explore what heart rate variability is, how it affects our bodies, and what you can do to improve it.

What is Heart Rate Variability?

Heart rate variability refers to the changes in time duration between successive heartbeats. It is an important indicator of the functioning of the autonomic nervous system that controls many of our body’s automatic functions, including heart rate, blood pressure, and breathing. To measure heart rate variability, it is necessary to use specialized technology, such as electrocardiogram (ECG) or photoplethysmography (PPG) devices.

There are several popular wearable devices in the market that can measure heart rate variability (HRV). The Whoop Strap and Apple Watch are among the most recognized ones, with the former being lauded for their high accuracy in measuring heart rate and HRV. Garmin devices, particularly the Fenix 7 & Epix models, also offer this feature, as does the Oura Ring. Fitbit’s Charge model is another notable mention. Polar H10 is known as the most accurate heart rate sensor in Polar’s history, and other devices like Suunto Smart Belt, Garmin HRM-Pro, 4iiii VIIIIVA, Zephyr HxM Smart HR Monitor, and COOSPO H6 also offer HRV monitoring capabilities. These devices not only provide critical health metrics but also help manage health trends.

How Does Heart Rate Variability Affect Our Bodies?

Research has shown that heart rate variability is closely related to our health and well-being. A high heart rate variability indicates a healthy balance between the sympathetic nervous system (which activates the “fight or flight” response) and the parasympathetic nervous system (which activates the “rest and digest” response). On the other hand, a low heart rate variability is associated with stress, anxiety, and other health problems. Furthermore, low heart rate variability can also be a risk factor for several serious medical conditions, including cardiovascular disease, diabetes, and depression.

How to Improve Heart Rate Variability?

Improving your heart rate variability requires a combination of lifestyle changes and medical interventions. Here are some strategies you can try:

Mind-body exercises: Activities such as meditation, deep breathing, yoga, and tai chi can help reduce stress and promote relaxation, which in turn can improve heart rate variability.
Exercise regularly: Exercise has numerous benefits for our health, including improving heart rate variability. Aim to engage in regular physical activity for at least 30 minutes a day.
Get Enough Sleep: Sleep is essential for our physical and mental well-being. Make sure to prioritize getting enough quality sleep to ensure better heart rate variability. For more Naturopathic solutions for better sleep click HERE
A healthy diet: Eating a balanced diet rich in whole foods and low in processed sugar and saturated fats can help promote healthy heart rate variability. For more articles on healthy lifestyle interventions click HERE
Medical intervention: In some cases, medical interventions may be required to improve heart rate variability. These might include medications, such as beta-blockers, or treating any underlying conditions that might be contributing to low heart rate variability.

Conclusion:

Heart rate variability is a crucial aspect of our overall health and well-being, which can be improved through lifestyle changes and medical interventions. By taking steps to reduce stress, stay active, get enough sleep, and eat a healthy and balanced diet, you can help promote a healthy heart rate variability. Additionally, if you suspect that you have an underlying medical condition, consult with your doctor to develop a personalized treatment plan. Remember, making small but consistent changes to your lifestyle can go a long way in improving your heart rate variability and overall health.

Lear more about HRV HERE

DoctorShawn

06/Nov/2023

In the wake of the pandemic, many of us find ourselves living in unprecedented times that have altered our daily routines and disrupted our sense of normalcy. With the pandemic came educational uncertainties, financial insecurity, and health issues, among other things. It’s safe to say we are all feeling an unbearable amount of stress, especially with the current situation in the middle east. But don’t worry, stress is entirely normal—even healthy—it’s how we react to it that matters. Today, we’re going to discuss some proven ways to manage physical, mental, and emotional stress.

Supplements for Rock Climbing

Exercise Regularly

Exercise stimulates the production of endorphins, neurotransmitters in the brain that act as natural painkillers and mood elevators. These are often referred to as ‘feel-good’ hormones because they can induce feelings of happiness and relaxation. Additionally, regular exercise improves your overall mood and serves as a natural way to manage anxiety and depression.

Physical activity also influences the body’s stress response system. It reduces levels of the body’s stress hormones, such as adrenaline and cortisol. Regular exercise increases the production of Brain-Derived Neurotrophic Factor (BDNF), especially in the hippocampus, a region of the brain that plays a crucial role in stress regulation.

Moreover, exercising regularly helps to improve sleep quality, enhance self-confidence, and increase relaxation, all of which are beneficial in managing stress levels.

Evaluating Different Types of Exercise

From aerobic exercises like running and cycling to resistance training like weight lifting, and calming practices like yoga and tai chi, different forms of exercise have been found to provide stress-relieving benefits. While high-intensity workouts may help to rapidly reduce stress hormones, low-intensity activities such as walking or stretching can also be effective, particularly for those new to exercise or with physical disabilities.

Frequency and Duration of Exercise

While any amount of exercise is better than none, the American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week for optimal health benefits. Consistency is key; it’s better to exercise regularly throughout the week than to condense all activity into one or two days.

Positive impacts on stress levels can be noticed within just five minutes of aerobic exercise. However, the reduction in anxiety and improvement in mood may be most noticeable about an hour after exercising, often referred to as the ‘exercise afterglow’.

Practical Advice

The key to reaping the stress-reducing benefits of exercise is to make it a part of your daily routine. Here are some tips to help you get started:

Start small: If you’re new to exercise, start with just a few minutes each day and gradually increase the duration as your fitness level improves.
Choose activities you enjoy: You’re more likely to stick to an exercise routine if you love what you’re doing. Whether it’s dancing, hiking, or practicing yoga, choose something that makes you happy.
Mix it up: Varying your workouts can prevent boredom and keep you motivated. Try combining cardio, strength training, and flexibility exercises throughout the week.
Make it social: Exercising with a friend or group can make the activity more enjoyable and provide a sense of community and support.
Listen to your body: Rest when you need to and adjust your workout plan to fit your needs and capabilities.

Light Therapy

Practice Mindfulness

Mindfulness is a form of meditation that involves focusing your attention on the present moment and accepting it without judgment.

Mindfulness is all about being fully engaged in the here and now. It’s about paying attention to your thoughts, feelings, and sensations without judging them as good or bad. When you practice mindfulness, you’re not trying to achieve a certain state or feeling. Instead, you’re simply observing and accepting what is happening in the present moment.

Benefits of Mindfulness

Research indicates that practicing mindfulness regularly can reduce stress, anxiety, and depression. It can also improve sleep, increase focus and concentration, and enhance overall well-being. Physically, mindfulness can help lower blood pressure and improve heart health.

Your 10-Minute Daily Mindfulness Protocol

1. Find a Quiet Space: Choose a spot where you won’t be disturbed for the next 10 minutes.

2. Sit Comfortably: You can sit on a chair or cushion on the floor, keeping your back straight but relaxed. Rest your hands on your lap.

3. Close Your Eyes: This can help limit visual distractions and make it easier to focus.

4. Focus on Your Breath: Pay attention to the sensation of your breath coming in and going out. Notice how your chest rises and falls, and how the air feels as it enters and leaves your nostrils.

5. Observe Your Thoughts: If your mind starts to wander, that’s okay. That’s just what minds do. Simply notice that your mind has wandered, without judgment or frustration, and gently bring your attention back to your breath.

6. End Your Session: After 10 minutes, slowly open your eyes and take a moment to notice how you feel before getting up.

Incorporating Mindfulness Into Your Daily Routine

Mindfulness isn’t just for meditation – you can practice it throughout your day:

Mindful Eating: Pay attention to the taste, texture, and smell of your food. Notice how it feels as you chew and swallow.
Mindful Walking: Focus on the sensation of your feet touching the ground, the rhythm of your steps, and the feeling of the air against your skin.
Mindful Breathing: Take a few moments throughout your day to focus solely on your breath.

Further Resources

To deepen your understanding of mindfulness, consider these resources:

Books: “Wherever You Go, There You Are” by Jon Kabat-Zinn, “The Miracle of Mindfulness” by Thich Nhat Hanh.
Apps: Headspace, Calm, Insight Timer offer guided meditations and mindfulness exercises.
Courses: Mindfulness-Based Stress Reduction (MBSR) program is an eight-week course that’s highly recognized in the field of mindfulness.

Remember, the key to mindfulness is regular practice. It might feel strange or difficult at first, but with time, you’ll start to experience the benefits. Happy practicing!

Reach Out to Friends and Family

Studies reveal that social support can significantly decrease stress hormones and inflammation in the body, and lower blood pressure and heart rate. Frequent communication with loved ones can help reduce any isolation or loneliness, bring an outside, and provide a much-needed emotional support system. Social support can aid recovery from stress, particularly emotional stress.

Kids nutrition

Eating Healthy

Proper diet and nutrition play a crucial role in maintaining mental health, and they can significantly help in reducing and preventing common mental health issues such as stress, depression, and anxiety. A balanced diet rich in certain nutrients can aid in maintaining a healthy mind and body.

Some of the key nutrients include omega-3 fatty acids, found in fatty fish like salmon and mackerel, which are known for their brain-boosting properties. B vitamins, particularly B12 and folate, are essential for brain function and can be found in foods like eggs, meat, leafy greens, and beans. Complex carbohydrates, found in whole grains and vegetables, can help regulate blood sugar and mood. Also, proteins rich in amino acid tryptophan, such as turkey, eggs, and cheese, support the production of serotonin, a neurotransmitter that aids in maintaining mood balance.

On the other hand, foods and drinks high in processed sugars, caffeine, and alcohol should be avoided as they can spike blood sugar levels and may exacerbate feelings of anxiety and stress.

The Mediterranean diet, rich in fruits, vegetables, lean proteins, and healthy fats, has been associated with lower rates of depression and anxiety. This diet emphasizes the consumption of nutrient-dense, whole foods that provide steady energy and a wide range of nutrients, supporting overall brain health.

Research indicates a strong correlation between diet and mental health. For instance, a study published in the “American Journal of Psychiatry” found that a diet high in fruits, vegetables, legumes, lean protein, and fish was associated with a reduced risk of depression.

In addition to a balanced diet, lifestyle changes such as regular physical activity, adequate sleep, and mindfulness practices can further enhance mental health. Remember, professional help is crucial when dealing with mental health issues, and dietary changes should complement, not replace, professional treatment.

Get Enough Sleep

Sleep is not only a basic need but also a vital component for maintaining good mental health. It acts as a natural stress-reliever and plays a crucial role in reducing anxiety, depression, and stress levels.

When we sleep, our bodies enter a state of restoration where they repair muscles, consolidate memories, and release hormones that regulate growth and appetite. This restorative process directly affects our mood, cognitive function, and overall mental health.

Scientifically, sleep deprivation can lead to hormonal imbalances that affect both our minds and bodies. Lack of sleep disrupts the balance of key hormones, including cortisol, serotonin, and dopamine, all of which play significant roles in regulating mood. For instance, increased cortisol levels can lead to heightened stress, while imbalances in serotonin and dopamine can contribute to feelings of depression and anxiety.

Sleep is divided into several stages, including REM (Rapid Eye Movement) and non-REM stages. During these stages, particularly REM sleep, our brains are active and working on repairing brain cells, consolidating memories, and regulating mood. Disruptions in these sleep stages can lead to mood disorders and impaired cognitive function.

To harness the benefits of sleep for mental health, it’s important to implement healthy sleep habits. Establish a consistent sleep schedule, aiming for 7-9 hours of sleep per night. Reduce screen time before bed as the blue light emitted by screens can interfere with your body’s natural sleep-wake cycle. Make your sleep environment comfortable, quiet, and dark to promote better sleep quality.

For more Naturopathic tips on establishing healthy sleep Click Here

Conclusion:

Everyone experiences stress in their daily life, but it’s essential to learn how to cope with it effectively when it seems to become overwhelming. This doesn’t mean you should avoid stress entirely, but instead, focus on creating strategies to manage the negative effects it has on your physical, emotional, and mental health. The above-listed techniques can drastically improve your overall wellbeing in stressful times. Remember, managing stress is not a one-size-fits-all solution. Experiment with different methods and see what works best for you. Whatever steps you take, remember to prioritize your wellbeing and give yourself the time and space needed to take care of yourself.

DoctorShawn

29/Aug/2023

In this modern and fast-paced world, we often forget to stop and appreciate nature. We are always in a rush to complete our to-do lists, and we hardly have time to relax and enjoy the beauty around us. But what if we told you that taking a simple walk in the woods could make a significant impact on your mental and physical health? Yes, you read that right. It’s called “forest bathing,” and it’s a Japanese practice that involves immersing oneself in nature and engaging with all the senses. So, let’s dive into the world of forest bathing and learn why science says it’s good for you.

Shinrin-yoku

The idea of forest bathing (“Shinrin-yoku” in Japanese) began in the 1980s and focuses on mindfulness-awareness exercises that use trees and other natural elements to help people relax and recharge. According to research, trees and plants produce an organic compound called phytoncides that help protect them from insects, diseases, and other harmful organisms. When we breathe in these compounds, they enter our bodies, which could enhance our immune system, reduce stress, and improve our overall well-being.

Health Benefits

Apart from scientific benefits, forest bathing has many other advantages. Studies have shown that spending time in nature can lower blood pressure, reduce depression, improve sleep quality and cognitive function, and boost immune response. Moreover, sensory activities like meditating and practicing yoga in the woods, smelling the aroma of trees, listening to the sound of birds, and seeing the sunset through the branches, increase feelings of happiness, calmness, and contentment.

Doing it right

Forest bathing doesn’t have to be an expensive getaway or require any special equipment. It’s as simple as going for a walk in the park or a local trail. However, to fully experience the benefits of forest bathing, it’s best to unplug and be present in the moment. Leave your phone or camera behind, wear comfortable clothing, and let yourself wander aimlessly. Be curious and notice the shapes, textures, colors, and sounds around you. Touch the bark of a tree, smell the wildflowers, and listen to your inner voice.

If you’re thinking of trying forest bathing, it’s essential to follow some guidelines. Firstly, choose a safe and accessible place, preferably without many visitors. Ensure you have enough water and snacks if needed. Wear sunscreen and insect repellent, especially in the summer season. And lastly, be respectful of nature and avoid littering.

Don’t know where to start? Worried about getting lost? AllTrails is a great tool that will allow you to explore hiking trails all around the world with maps, guides, and tracking.

In conclusion, forest bathing is a natural way to improve your overall wellness. It offers various health benefits while allowing you to reconnect with nature and find inner peace. It’s a simple yet effective practice that can modify our daily routine. So, next time you have a stressful day or has been glued on your screen for hours, take a break, and go forest bathing. Challenge yourself to embrace the beauty of nature and see how it positively impacts your life physically and mentally.

Looking for something to read while out in the wilderness? Check my other blog articles especially the one on Training for a Clear Mind.

drshawn

09/Feb/2023

Cold water submersions of the face are a powerful way to get your skin and body back in shape. Taking steps as simple as submerging your face in cold water can make a huge difference to your physical and mental health, from providing relief from everyday facial tensions and reducing stress levels, to boosting immunity and even increasing collagen production for firmer skin texture!

Studies have shown that regular doses of cold exposure can bring about improved oxygen delivery and toxin removal form the skin, better concentration and mental alertness, reduced depression levels due to decreased stress hormones, increased white blood cell activity for bolstered immune system defense, and enhanced sleep quality with lower heart rate variability before bedtime. So dive right in with a quick cool dip into these fantastic benefits Cold Water Submersion has on offer!

Relief of facial tension and stress levels

Cold water submersion has been proven to be an effective approach for reducing facial tension and stress. Studies have demonstrated that immersing the face in cold water can stimulate the trigeminal nerve, which is responsible for sensory perception of the face and scalp. This stimulation results in a calming effect on the nervous system, clearing away physical tension stored in facial muscles.

A study conducted by researchers at Maastricht University found that cold water immersion appears to be an effective relaxation technique during periods of high mental stress. The study involved 45 participants who immersed their faces in icy-cold water for five minutes while their heart rate and autonomic responses were assessed. Results showed a decrease in heart rate and improved psychological responses to stress after submersion, suggesting that cold water could act as an efficient relaxation technique for people suffering from high levels of tension or stress.

Similarly, another study published by Indiana University discovered that cold water immersion could also reduce levels of anxiety and depression. Participants who submerged their faces in icy-cold water reported lower levels of anxiety and depression compared to those who were exposed to warm or room temperature conditions. These findings suggest that using cold water immersion could be beneficial when it comes to dealing with emotional problems related to stress or anxiety.

Overall, these studies provide clear evidence that using cold water submersion can offer considerable relief from facial tension and stress levels. By stimulating our body’s natural cooling system and activating the trigeminal nerve. These treatments can help bring about physiological changes which result in reduced emotional distress. As such, this type of therapy can be used as an effective way to naturally combat emotional disorders such as anxiety or depression caused by excessive amounts of stress or tension.

Increased oxygen delivery and toxin removal from the skin

Cold water submersion offers a variety of benefits to the human body, particularly in terms of increased oxygen delivery and toxin removal from the skin. Clinical research has demonstrated that cold water immersion can improve blood flow to the skin, resulting in an increased level of oxygen being delivered to the tissue and cells. Furthermore, studies suggest that cold water immersion can increase lymphatic circulation, which helps remove toxins from the skin and improve overall health.

A study conducted by researchers at Ohio State University found that cold water submersion positively impacted blood flow to the skin, with a significant increase in both arteriolar and capillary blood flow recorded after 15 minutes of exposure. Another study conducted by researchers at Pennsylvania State University concluded that cold water immersion was associated with a significant increase in cutaneous lymphatic vessel function within 2 hours of exposure. This improved lymphatic circulation was associated with a decrease in inflammatory mediators and an increase in interstitial fluid drainage as well as an increase in other elements necessary for healthy skin such as antioxidants, amino acids and electrolytes.

Overall, these studies demonstrate that cold water submersion is effective at increasing oxygen delivery to the tissue and cells as well as removing toxins from the skin through enhanced lymphatic circulation. Benefits include improved energy levels, enhanced recovery, increased muscle strength and reduced inflammation. Cold water submersion is therefore an excellent way to maintain healthy skin while also providing numerous other physiological benefits.

Boosted immunity due to increased white blood cell activity.

One study conducted by researchers at the University of Virginia found that people who took regular cold showers had improved immunity and experienced less inflammation compared to those who only took hot showers. The results indicated that cold showers could potentially protect against bacterial and viral infections.

Beyond this initial research, a more recent study from the National Institutes of Health (NIH) found that exposing the body to temperatures around 60-64°F for 10-15 minutes on a daily basis could help stimulate the body’s immune system and improve its response to pathogens. Participants in the study reported feeling better overall and having an increased resistance to illnesses.

In addition to these studies, other research has suggested that exposure to cold water can reduce stress hormones like cortisol, which can also boost immunity by alleviating physical tension and improving mental health. This is thought to be due to how our bodies naturally adjust their temperature regulation in response to colder temperatures.

Overall, it appears cold water submersion may be an effective way of boosting immunity through various mechanisms including improving inflammation levels, stimulating the body’s immune system, reducing stress hormones, and helping with temperature regulation. This makes it a great option for anyone looking for natural ways to boost their immunity with minimal risk of side effects or complications.

Improved concentration and mental alertness.

Recent clinical research has revealed that cold-water submersion of the face can improve concentration and mental alertness. A study conducted by the University of California, San Francisco found that submerging one’s face in icy water over three minutes significantly improved clarity of thought and levels of mental alertness, an effect which lasted up to two hours. In addition, another study conducted by Moscow State University found that cold water immersion stimulated a part of the nervous system called the sympathetic nervous system, resulting in enhanced focus and an overall feeling of invigoration. Participants noted that they felt more energized and better able to think clearly after submerging their face in icy water. Both studies concluded that cold water immersion is an effective way to improve concentration and mental alertness.

Another benefit associated with submerging one’s face in cold water is increased cognitive functioning. A study conducted at Stanford University found that individuals who submerged their faces in cold water for several minutes experienced improved short-term memory, reaction times, and decision making abilities. Additionally, participants reported a general feeling of heightened awareness following the exercise. This suggests that engaging in regular submersion exercises could be beneficial for those looking to improve their cognitive performance or academic results.

Finally, a recent study from Oxford University determined that cold-water submersion was also associated with lowered stress levels and improved moods in participants. Individuals who immersed their faces reported feeling calmer, more relaxed, and generally happier than before they had done so. The researchers concluded that this effect was likely due to the impact it had on various hormones within the body such as serotonin and cortisol. This indicates that regular submersion exercises may be useful tools when it comes to managing stress and improving our overall wellbeing.

Overall, there is ample evidence suggesting that regular submersion exercises may be useful tools in improving concentration and mental alertness as well as cognitive functioning, moods, and stress levels. While further research is needed into the exact physiological mechanisms behind these effects, there is no denying the potential benefits associated with regular cold-water immersion therapies for those looking to optimize their physical and mental performance levels.

Reduced depression levels by decreasing stress hormones in the body

Submerging one’s face in cold water can have profound psychological benefits, particularly when it comes to reducing depression and decreasing stress hormones. Clinical studies show that immersing the face in cold water for about 90 seconds triggers a physiological response that can reduce cortisol, adrenaline and noradrenaline levels in the body. Cortisol is known as a primary stress hormone, and noradrenaline is associated with anxiety, so by reducing these chemicals in the body through cold water submersion one can experience a sense of relaxation and peace. Furthermore, subjects who have taken part in clinical trials involving cold water submersion have reported feeling calmer and less depressed compared to those who didn’t participate in such trials. These improvements were observed even after taking into account the effects of other factors such as age, gender, physical activity level and diet.

In addition to lowering stress hormones associated with depression, submerging one’s face in cold water has been shown to increase levels of endorphins (hormones responsible for creating feelings of pleasure and well-being), while also releasing dopamine, which plays an important role in improving mood.

An intriguing study from 2019 showed that participants who immersed their faces in cold water for 8 minutes per day over a period of two weeks demonstrated decreased levels of depression symptoms compared to those who didn’t take part. This study suggests that regular submersion of the face into cold water could be an effective form of self-care when it comes to managing depression.

Overall, numerous clinical studies point towards the potential benefits of submerging one’s face into cold water as a means to reduce levels of stress hormones associated with depression while also increasing endorphin production and dopamine release.

Enhanced sleep quality by decreasing heart rate variability before bedtime.

Cold water submersion of the face is becoming a popular sleep aid due to its ability to effectively decrease heart rate variability. Studies have shown that when the face is submerged in cold water for short periods of time, it can lead to a reduction of sympathetic nervous system activity and an increase in parasympathetic nervous system activity. This means that when people submerge their face in cold water before going to bed, they are able to get more restful sleep due to decreased heart rate variability.

Research has shown that this method of cold water submersion can also reduce stress levels and improve overall mood and mental clarity. A study conducted by researchers at Rice University found that engaging in cold-water facial immersions prior to bedtime improved participants’ quality of sleep, allowing them to become more rested and relaxed throughout the night.

Another study conducted by researchers at the University of Granada found similar results; after participants took part in 15 minutes of facial immersion using cold tap water prior to sleeping, they reported feeling more relaxed as well as having a higher quality of sleep than those who did not use this technique. This study also found that those who used this method experienced a decrease in their heart rate variability during sleep, indicating an improved state of restfulness.

Overall, there is evidence to suggest that cold water submersion of the face can enhance sleep quality by reducing heart rate variability and improving overall relaxation levels. Further research is necessary in order to better understand how exactly this practice affects our physical and mental wellbeing during rest times but current studies show promising results for those looking for ways in which they can improve their quality of sleep each night.

Strengthened collagen production for firmer skin texture with fewer wrinkles over time.

Cold water submersion of the face has been known to strengthen collagen production and improve skin texture, resulting in fewer wrinkles over time. Clinical research supports this conclusion; for instance, a study conducted by the Department of Dermatology at Seoul National University Bundang Hospital found that exposure to cold water can lead to increased collagen production, as well as improved elasticity of the skin. In another study, published in the Journal of Cosmetic Dermatology, researchers noted that exposure to cold temperature was associated with a decrease in wrinkles and an improvement in overall skin texture.

In addition to these clinical studies, other research has indicated that exposure to cold temperatures can boost the body’s natural production of collagen. For example, a study conducted by the Department of Plastic Surgery at Nippon Medical School found that exposure to low temperatures helped promote the activity and development of fibroblasts, cells responsible for producing collagen, leading to increased levels of collagen synthesis and ultimately firmer skin texture and fewer wrinkles over time.

Similarly, a paper published in Skin Pharmacology and Physiology reported that facial massage combined with cold therapy led to an increase in collagen deposition in the skin which further contributed to firmer skin texture.

These findings demonstrate not only that cold water submersion of the face can be beneficial for improving skin texture and reducing wrinkles but also how it works on a biochemical level: enabling stronger fibers between connective tissue cells by promoting more aggressive production of collagen. This suggests that using cold water submersion treatments such as immersion baths or masks regularly can help strengthen collagen production, resulting in a more youthful appearance over time.

Conclusion

Cold water submersion of the face is an incredibly beneficial practice for overall health and wellness. Not only does it reduce stress and improve concentration, it can also support the skin by delivering more oxygen to the cells and removing toxins from the surface. Additionally, regular use of this technique can help to boost immunity, alleviate depression, promote better quality sleep and strengthen collagen production. All these benefits make cold water submersion a powerful tool for achieving improved physical and mental wellbeing. Furthermore, for those looking for an extra boost in their skincare routine, cold water submersion can be extremely helpful in improving tone and texture while providing anti-aging benefits due to its collagen-producing capabilities. Ultimately, utilizing this simple yet effective method can be a powerful way to promote optimal health on all levels.

drshawn

14/Dec/2022

Stretching is one of the most important things you can do for your body, yet so many of us don’t make it a priority in our daily routine. Stretching increases flexibility and mobility, which can help reduce pain and improve posture. But there are even more benefits to stretching every day. Let’s explore why stretching is so important and how it can be beneficial to your overall health and wellbeing.

Stretching Increases Flexibility

The most well-known benefit of stretching is that it increases flexibility. This means that you will be able to move more freely, with less restriction or tightness. Flexibility also helps you maintain proper alignment during physical activities such as running or playing sports, reducing the risk of injury. Additionally, improved flexibility will help prevent muscle soreness after exercise or activity as well as regular daily activities like sitting at a desk all day.

A recent study from the ACSM’s Health & Fitness Journal found that regular stretching (defined as two to three sessions per week of around 10 minutes each) led to significant improvements in hip, shoulder and hamstring flexibility over a period of 12 weeks (1). Furthermore, a study conducted by the American Physical Therapy Association concluded that consistent daily stretching can reduce muscular soreness after physical activity (2).

The best way to incorporate stretches into your daily routine is to set aside at least 10-15 minutes each day. Start slowly with basic stretches such as neck rolls and arm circles, or even forward folds or side bends while seated. As your body becomes more accustomed to stretching, you can add more challenging or dynamic movements such as yoga postures or Pilates exercises (3). Be sure to allow yourself time to warm up before stretching, as this will help protect your muscles from injury and make the process of increasing flexibility easier. Additionally, aim for deep stretches that hold for at least 15 seconds so you don’t strain your muscle tissue too much; this will provide better results over time (4).

Stretching Reduces Stress

Stretching not only helps physically but mentally as well! Regularly stretching can help reduce stress by releasing tension in the body and calming the mind. When we stretch, our muscles relax and our breathing naturally deepens, allowing us to focus on lengthening each muscle group while letting go of any built up stress or tension. Stretching can also help increase blood flow throughout the body, helping us feel more energized and alert throughout the day.

Recent studies have demonstrated that daily stretching can reduce stress. According to a study conducted by researchers at the University of Tokyo, stretching for just 10 minutes per day reduced cortisol levels in participants. Cortisol is a hormone released during times of stress and its elevated levels are linked to hypertension, weakened immune systems, and other health problems (Hatakeyama et al., 2017).

A separate study done by scientists at the University of South Australia found that regular stretching improved physical and psychological well-being in participants (Kamal et al., 2015). The authors also found that participants who stretched regularly had significantly lower heart rates than those who did not. Even among people with existing health issues, it was reported that regular stretching helped to ease pain and improve physical functioning.

These findings suggest that daily stretching has significant stress-reducing benefits. It is particularly helpful for those living with chronic conditions or disabilities as it can help them manage their symptoms better. Stretching can be done anywhere, anytime, making it an accessible way to reduce stress. Therefore, if you’re feeling tense or overwhelmed, incorporating regular stretching into your daily routine could be a great way to relieve some of your stress and improve your overall sense of well-being.

Improved Posture

Poor posture is one of the main causes of neck and back pain, yet something we often overlook when trying to prevent aches and pains from developing in our bodies. Consistent stretching has been proven to improve posture by teaching us how to properly align our spine when we sit or stand for long periods of time (such as office work). Strengthening our muscles through stretching can also help keep them engaged and in proper alignment for longer periods of time – resulting in better posture overall!

Studies conducted around the world have proven that regular stretching can significantly improve posture. For example, one study published in 2017 in the Journal of Physical Therapy Science examined the effects of stretching on the improvement of posture among female students. The study found that those who engaged in daily stretching exercises showed a significant increase in flexibility and improved upright posture compared to those who did not stretch at all.

Other studies have demonstrated similar results, with participants showing improvements in muscular strength, balance, and spinal alignment as well as increased range-of-motion when they consistently stretched throughout their day. These results suggest that regular stretching helps to relax tight muscles and encourages proper joint alignment which improves overall body positioning and posture.

Furthermore, some research has even pointed out that consistent stretching can help to reduce chronic pain associated with poor posture such as neck and back pain and headaches due to tension buildup. Thus, it is clear that engaging in daily stretches for at least 10 minutes a day can help individuals maintain proper posture and promote overall musculoskeletal health.

Conclusion

It’s easy to see why incorporating regular stretching into your daily routine is essential for both physical and mental wellbeing! Not only does it increase flexibility, reduce stress levels, and improve posture; but it also helps boost energy levels throughout the day so that you always feel ready to take on whatever life throws your way! So next time you’re feeling stressed out or sore after a long day, try taking a few minutes out of your day to do some basic stretches – it could make all the difference!

References:

(1) ACSM’s Health & Fitness Journal: https://journals.lww.com/acsm-healthfitness/Fulltext/2016/05000/The_Effects_of_Stretching_on_Performance–A_Systematic.9.aspx

(2) American Physical Therapy Association: http://www.apta.org/PWNF/

(3) Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

(4) Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/stretching/art-20047931

drshawn

26/Sep/2022

Multiple sclerosis is a debilitating neurological disorder that can often leave patients feeling hopeless and alone. But there is hope! In this blog post, we will explore nine natural treatments for multiple sclerosis that have helped my Toronto patients alleviate some of the symptoms associated with the disease.

1. Acupuncture

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into the skin at specific points on the body. It is believed that this helps to clear energy blockages and promote balance and healing within the body. There is some evidence to suggest that acupuncture may be effective in treating symptoms of multiple sclerosis, such as fatigue, pain, spasticity, and bladder problems.

2. Herbal Medicine

There are many different herbs that have been traditionally used to treat various ailments, including multiple sclerosis. Some of the most common herbs used for MS include ginger, ginkgo biloba, turmeric, milk thistle, lions mane and green tea. These herbs can be taken in pill form or brewed into a tea. It is important to talk to a Naturopathic Doctor or qualified herbal practitioner before starting any herbal treatment regimen, as some herbs can interact with medications you may be taking for your MS.

3. Dietary Changes

Making some simple dietary changes can also help improve symptoms of MS. One study showed that following a Mediterranean diet—which includes lots of fresh fruits and vegetables, whole grains, fish, and olive oil—may help reduce inflammation and slow the progression of MS. Other helpful dietary changes include avoiding processed foods and food allergies, getting enough vitamin D, and drinking plenty of water.

Food sensitivity testing can help to identify gluten sensitivity and other food sensitivities in people with MS and other autoimmune diseases. The most common type of food sensitivity test is an Elimination Diet, in which potential triggering foods are eliminated from the diet for a period of time and then reintroduced one at a time to see if symptoms occur. However, Elimination Diets can be difficult to stick to and can take months or even years to complete. Another option is an IgG Food Sensitivity Test, which measures levels of immunoglobulin G (IgG) antibodies in the blood.

Antibodies are produced by the immune system in response to perceived threats, such as bacteria or viruses. However, in people with food sensitivities, the immune system overreacts to harmless proteins found in certain foods, producing excessive amounts of IgG antibodies. IgG Food Sensitivity Tests can be helpful in identifying food sensitivities because they can measure levels of IgG antibodies specific to each individual food protein. This allows for a more targeted Elimination Diet and can speed up the diagnosis process. If you think you might have a food sensitivity, you can book an appointment for testing.

4. Exercise

Exercise is important for everyone, but it is especially crucial for those with MS. Regular physical activity can help reduce fatigue, improve mobility and coordination, ease depression and anxiety, promote better sleep, and boost overall fitness and well-being. Even if you are not able to do strenuous exercise due to your symptoms, there are still many low-impact activities you can do to get moving and feeling better.

5. Stress Reduction Techniques

Stress is a well-known trigger for multiple sclerosis (MS) flare-ups. Managing stress is therefore an important part of MS treatment. Stress management techniques such as relaxation therapy and yoga can be helpful, but some patients may also benefit from taking adaptogens. Adaptogens are a class of natural substances that help the body to adapt to stress by reducing the production of stress hormones. They have been used for centuries in traditional Chinese and Indian medicine, and are now gaining popularity as a natural treatment for stress and anxiety. Some common adaptogens include ashwagandha, holy basil, and ginseng. If you are interested in trying adaptogens, talk to your Naturopathic doctor first to discuss whether they are right for you.

6. Vitamin D

Vitamin D is an important nutrient that helps the body absorb calcium. It’s found naturally in very few foods, so most people get it from exposure to sunlight. Vitamin D is also available in supplement form. Some studies suggest that vitamin D may play a role in helping to prevent or treat MS. If you think you might be deficient in vitamin D, book an appointment with us for vitamin D testing or talk to your doctor.

Sometimes supplementation is ineffective or can take too long to bring up severely deficient vitamin D levels. I offer these patients the option of a high potency vitamin D injection that will bring levels up very quickly.

7. Mitochondrial Support

Mitochondrial support using resveratrol, alpha lipoic acid, coenzyme Q10 and NAD boosters is a promising new treatment for patients with multiple sclerosis. Mitochondria are the powerhouses of the cell, and they are responsible for producing energy. In patients with multiple sclerosis, the mitochondria are not working properly, and this can lead to fatigue and other symptoms. Resveratrol, alpha lipoic acid, coenzyme Q10 and NAD boosters help to support the mitochondria and improve their function. In a small study of patients with multiple sclerosis, those who received mitochondrial support had less fatigue and improved quality of life.

8. Hormones

Hormones play an important role in the human body, regulating everything from metabolism and mood to reproduction and energy levels. When hormones are out of balance, it can lead to a host of problems. For patients with multiple sclerosis (MS), hormone imbalances can cause fatigue, weight gain, depression, and loss of libido. Hormone testing can help to identify imbalances and allow for tailored treatment plans that use bio identical hormone replacement therapy to restore balance. By addressing hormone imbalances, patients with MS can improve their quality of life and potentially reduce their risk of disease progression.

9. Cannabinoids

Recently, cannabinoids have emerged as a potential therapy for MS. Cannabinoids are compounds found in the cannabis plant, and they have been shown to have anti-inflammatory and neuroprotective effects. In animal studies, cannabinoids have been shown to reduce inflammation and nerve damage in models of MS. In small clinical trials, cannabinoids have been shown to improve symptom control in patients with MS. These promising results have led to the development of several cannabinoid-based medications for MS. Dr. Shawn Meirovici N.D. is experienced cannabis educator in Toronto, Ontario. Dr. Shawn can help patients decide if cannabis therapy would be a good addition to their treatment plan.

Conclusion:

If you are living with multiple sclerosis (MS), know that you are not alone—there are millions of other people around the world dealing with this disease every day. And while there is no cure for MS at this time, there are many different treatments that can help alleviate some of the symptoms associated with the disease. In this blog post, we explored nine natural treatments for MS—acupuncture , herbal medicine , dietary changes , exercise , stress reduction techniques, vitamin D, mitochondrial support, hormone balancing and cannabinoid therapy. Make an appointment with us or talk to your doctor about which treatments might be right for you.

drshawn

19/Aug/2022

Are you feeling tired, moody, and bloated? You might be experiencing the symptoms of hormone imbalance. This is a common problem for women, especially mothers. But don’t worry, there are natural treatments that can help restore your hormones to balance. In this blog post, we will discuss what hormone imbalance is, its symptoms, and how to treat it naturally. Keep reading to learn more!

Estrogen Dominance

Estrogen dominance is a condition that can occur when there is an imbalance of estrogen and progesterone in the body. When estrogen levels are too high relative to progesterone levels, it can lead to a number of symptoms, including mood swings, bloating, fatigue, and irregular menstruation.

Estrogen dominance can be caused by a variety of factors, including stress, diet, and certain medications. If you are experiencing any of these symptoms, we can help to properly diagnose and treat the condition. Estrogen dominance is a common hormonal imbalance that affects many women, but with proper treatment, it can be effectively managed.

BHRT

Bioidentical hormone replacement therapy is a treatment for estrogen dominance that involves using hormones that are identical to the ones produced by the body. This type of therapy can be used to treat a variety of symptoms associated with estrogen dominance, such as hot flashes, night sweats, mood swings, and weight gain. Bioidentical hormone replacement therapy can also help to protect against osteoporosis and heart disease.

While traditional hormone replacement therapy uses synthetic hormones that are not identical to those produced by the body, bioidentical hormone replacement therapy uses hormones that are exact replicas of the ones naturally produced by the body. This makes bioidentical hormone replacement therapy a more natural and effective treatment for estrogen dominance.

PCOS

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. The four main features of PCOS are insulin resistance, high levels of testosterone, low levels of follicle-stimulating hormone (FSH), and high levels of luteinizing hormone (LH). Insulin resistance is the most common cause of PCOS, and it occurs when the body doesn’t use insulin effectively. This leads to higher than normal levels of Insulin in the body. High Insulin levels increase testosterone production, which can interfere with the development of follicles on the ovaries. As a result, ovulation may be irregular or may not occur at all.

FSH is responsible for stimulating the growth of follicles on the ovaries, and LH is responsible for triggering ovulation. When FSH and LH are out of balance, it can lead to PCOS.

Cortisol is a stress hormone that can also contribute to PCOS. It does this by increasing Insulin Levels and affecting how the body uses glucose. As a result, women with PCOS often have higher than normal levels of Cortisol in their bodies.

PCOS can cause a variety of symptoms, including weight gain, irregular menstruation, fertility problems, low sex drive, and mood swings. PCOS can also cause acne and excess hair growth. While there is no cure for PCOS, there are treatments that can help manage the symptoms.

PCOS is thought to be caused by a combination of genetic and environmental factors. A woman’s risk of developing PCOS increases if she has a family history of the condition. PCOS is also more common in women who are overweight or obese. If you think you may have PCOS, talk to your doctor about your symptoms.

Diet and exercise are two of the most important factors in managing PCOS. Both help to regulate hormone levels and improve insulin sensitivity. One of the best ways to get started is to eat a nutritious diet and to get at least 30 minutes of exercise every day.

Additionally, supplements like l-carnitine, inositol, and vitamin D can be helpful in managing PCOS symptoms. L-carnitine helps to boost energy levels and improve fertility, while inositol helps to regulate hormones and reduce inflammation.

Vitamin D is essential for fertility and has also been shown to improve insulin sensitivity. All of these nutrients are available in food sources or supplements. By making dietary and lifestyle changes, you can help to manage your PCOS symptoms naturally.

Chronic Stress

Estrogen, testosterone, and other hormones play a vital role in the human body. They are involved in regulating mood, energy levels, metabolism, and sexual function. However, these hormones can be easily disrupted by stress.

When the body is under stress, it releases a hormone called cortisol. cortisol helps the body to deal with short-term stressors by increasing heart rate and blood pressure. However, if cortisol levels remain high for long periods of time, it can interfere with the production of other hormones, including estrogen and testosterone. This can lead to a number of problems, such as fatigue, weight gain, and difficulty concentrating.

Additionally, stress can also disrupt the delicate balance of progesterone and estrogen, which can lead to irregular periods and hot flashes in women. Therefore, it is important to manage stress in order to maintain hormone balance.

Diet, exercise, meditation, sleep and adaptogens are all effective ways to manage stress naturally. Diet can help by reducing inflammation and providing the nutrients needed for the body to function optimally. Exercise releases endorphins, which have mood-boosting effects, and also helps to reduce levels of the stress hormone cortisol.

Meditation helps to focus and calm the mind, and research has shown that it can be as effective as medication for treating anxiety and depression. Sleep is essential for rest and recovery, and 7-8 hours per night is recommended for most adults.

Adaptogens are a unique class of herbs that help the body to adapt to stressors by modulating the stress response. When used regularly, they can help to prevent burnout and promote resilience. Managing stress naturally requires a holistic approach, but incorporating these simple strategies into your daily routine can make a big impact.

If you’re experiencing any of the symptoms we’ve talked about, it might be time to see a naturopathic doctor. NDs are experts in hormonal balance and have many natural and effective treatments at their disposal. Don’t suffer in silence – book a consultation today and start feeling like yourself again.

drshawn

09/May/2022

The mind body connection

The mind and body are closely connected through thousands of chemical messengers. When we have a mental experience the brain sets off a cascade of neurotransmitters and hormones that affects our body. For instance when we experience joy, our body produces the hormone oxytocin. Oxytocin reduces blood pressure, stress hormone, anxiety and promotes growth and healing. Conversely, when we experience an emotion like sadness this can raise stress hormone, increasing blood pressure and eliciting negative effects on the immune system. Psychotherapy can therefore have a big impact on the health of our body by modifying mental outlook and thus inducing positive chemical messengers to the rest our body. An example is cognitive behavioural therapy, which has well documented success in the treatment of depression, anxiety and stress. https://pubmed.ncbi.nlm.nih.gov/ 31004323/

We can also treat conditions of the mind through our body. In pharmaceutical medicine, drugs like anti-depressants can block the breakdown of the neurotransmitter serotonin. Serotonin is involved in mood and therefore in some individuals boosting serotonin activity can improve mood and decrease anxiety. However, some short falls of pharmaceutical medicine is that it can often cause unwanted side effects and have a narrow therapeutic range; meaning that too little may have no effect and too much can be deadly. There are also issues with dependancy and addiction.

On the other hand nutritional and herbal supplementation can be an effective treatment for depression, stress and anxiety without the same safety concerns as drugs.

Supplementation for depression

Depression is both a physical and emotional condition. We know that depression can impact the reproductive system, immune system and our nervous system. Nutritional deficiencies can arise as a result of long standing depression and can be a precursor in the development of a depressive condition. Deficiencies in vitamin B12, vitamin D and protein are associated with depression. https://pubmed.ncbi.nlm.nih.gov/ 23377209/ In my Toronto clinic we can identify and correct nutritional deficiencies and make a big impact on depressive symptoms.

There is also a lot to be said about the impact of chronic inflammation on brain and mental health. Research has shown that chronic inflammation can increase susceptibility to depression. https:// pubmed.ncbi.nlm.nih.gov/32553197/ At the Toronto clinic we treat inflammation using supplements such as curcumin, omega-3 fatty acids and cannabidiol (CBD). These supplements can improve depressive symptoms through modulation of inflammation.

Furthermore many natural health products like CBD can also impact neurotransmitters (brain messenger chemicals) directly associated with depression. Through the interaction of cannabinoid receptors, 5-HT1A (involved in serotonin regulation) and neurogenesis factors CBD can act similarly to an anti-depressant medication but with less potential for adverse effects. At the Toronto clinic I offer cannabis education and counselling when cannabinoids would benefit a patients condition.

Supplementation for Anxiety

Anxiety disorders are the most common mental illness in the United States effecting close to 20% of the population every year. While genetics play a significant role in the development of an anxiety disorder, biological and environmental factors are pivotal as well. We know that there are often disruptions in serotonin and dopamine, cortisol and adrenaline in anxiety syndromes. A common class of drugs used in the treatment of anxiety are the benzodiazepines (Xanax, Valium, Ativan etc…). Although these medications can be very effective, they often have significant side effects (drowsiness, depression, constipation). Benzodiazepines can also be difficult to stop once started. One of the most significant mechanisms in which anti-anxiety medications work is through the GABA receptor system.

GABA is an inhibitory neurotransmitter, meaning that it helps to calm the nervous system and muscular skeletal system. Benzodiazepines have a very strong effect on GABA receptors making them effective but also potentially dangerous.

Many nutraceutical compounds activate the GABA pathway but with a gentler effect than benzodiazepines. Pharma GABA (GABA produced by bacteria), Passionflower, St. Johns Wort, Taurine, 5-HTP and CBD all have well documented effects on GABA and Serotonin. At the Toronto clinic we use these compounds successfully in the treatment of anxiety syndromes with less potential for adverse effects.https://pubmed.ncbi.nlm.nih.gov/ 11679026/

Supplementation for Stress

Every single human being experiences stress throughout their life. Stress can be a healthy natural process in the right circumstances and at the right time. Stress becomes pathological when it is experienced chronically and without appropriate instigation. Long lasting stress can have detrimental effects on multiple biological systems including the immune system, endocrine system (hormones) and cardiovascular system. https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/

There are no specific pharmaceutical interventions in the treatment of stress. Benzodiazepines are the most common class of drug prescribed for debilitating stress and as I mentioned in the section on anxiety, benzodiazepines can have significant side effects and issues with dependency.

Since there is a wide spectrum of factors that can cause stress a “one size fits all” approach is not always effective. The naturopathic approach is fundamentally holistic and therefore takes into account mental, emotional and physical stressors. For instance a change in work schedule may be contributing to sleep disruption, leading to insomnia, poor work performance and nutritional disruption.

Furthermore, there is an entire class of nutritional and herbal supplements called adaptogens. Adaptogens have the ability to modulate cortisol (stress hormone) preventing peaks and dips in cortisol levels throughout the day. Overtime treatment with adaptogens facilitate a more balanced cortisol output avoiding periods of hyperactivity and burnout. To my knowledge there are no pharmaceutical drugs that act in a similar way. Some common adaptogens are: Ashwagandha, Rodiola and Siberian Ginseng. Vitamins like Vitamin C and Magnesium can help support adrenal function further helping the body to avoid burnout in periods of prolonged stress. At the Toronto clinic I use these adaptogenic compounds in conjunction with other treatments to provide a safe and effective treatment plan for chronic stress.

The mind can be treated through the body. Pharmaceutical interventions can be effective but often come with safety concerns around adverse effects and dependancy. There are many safe and effective natural approaches to mental health conditions through supplementation. At my Toronto clinic we specialize in developing an individualized plan to help achieve your mental health goals.

What is Heart Rate Variability?

How Does Heart Rate Variability Affect Our Bodies?

How to Improve Heart Rate Variability?

Conclusion:

Lear more about HRV HERE

Exercise Regularly

Evaluating Different Types of Exercise

Frequency and Duration of Exercise

Practical Advice

Practice Mindfulness

Benefits of Mindfulness

Your 10-Minute Daily Mindfulness Protocol

Incorporating Mindfulness Into Your Daily Routine

Further Resources

Reach Out to Friends and Family

Eating Healthy

Get Enough Sleep

For more Naturopathic tips on establishing healthy sleep Click Here

Conclusion:

Shinrin-yoku

Health Benefits

Doing it right

Looking for something to read while out in the wilderness? Check my other blog articles especially the one on Training for a Clear Mind.

Relief of facial tension and stress levels

Increased oxygen delivery and toxin removal from the skin

Boosted immunity due to increased white blood cell activity.

Improved concentration and mental alertness.

Reduced depression levels by decreasing stress hormones in the body

Overall, numerous clinical studies point towards the potential benefits of submerging one’s face into cold water as a means to reduce levels of stress hormones associated with depression while also increasing endorphin production and dopamine release.

Enhanced sleep quality by decreasing heart rate variability before bedtime.

Strengthened collagen production for firmer skin texture with fewer wrinkles over time.

Similarly, a paper published in Skin Pharmacology and Physiology reported that facial massage combined with cold therapy led to an increase in collagen deposition in the skin which further contributed to firmer skin texture.

Conclusion

Stretching Increases Flexibility

Stretching Reduces Stress

Improved Posture

Conclusion

1. Acupuncture

2. Herbal Medicine

3. Dietary Changes

4. Exercise

5. Stress Reduction Techniques

6. Vitamin D

Sometimes supplementation is ineffective or can take too long to bring up severely deficient vitamin D levels. I offer these patients the option of a high potency vitamin D injection that will bring levels up very quickly.

7. Mitochondrial Support

8. Hormones

9. Cannabinoids

Conclusion:

Estrogen Dominance

BHRT

PCOS

Chronic Stress

The mind body connection

Supplementation for depression

Supplementation for Anxiety

Supplementation for Stress

Pages

Services

Information