Relaxation Technique – “Deep Inhale and Sigh”

We all need tools to help us relax and get centred sometimes. I’ve practiced a technique called “Deep Inhale and Sign” for many years. I’ve taught it to many of my patients and they report that it helps them find calm their nerves during the day and helps them to sleep better at night.

For National Relaxation Day, I’ve recorded an instructional video for you to watch so you can learn this powerful technique. May it help you find calm within the storm and live more fully present and content.  

Contact us if you’d like one-on-one stress management coaching as part of your naturopathic medical care. 

Finding Relief from Headaches

Headaches are a common experience for many and effect all sexes, genders, and ages around the world.  Globally, it is estimated that 20% of people at any particular moment have a tension-type headache.  Migraines, which can feel quite severe, effect up to 12% of people.  25% of Canadian households experience migraines.  There are many types of headaches but migraines and tension-type are two of the most common and often treated with medications.

In naturopathic medicine, we aim to identify both the type of headache and the root cause so that we can provide optimal relief.  One’s physical alignment and posture, for instance, can play a role.  So can dehydration, skipping meals, stress, and tension.  For women, menstrual headaches and associated hormone changes can lead to headaches.  Other aspects, like digestion and liver health, allergies, and food triggers can all cause or worsen headaches.  All of these can help naturopathic doctors determine connections and get to the root cause.  In this way, we may help lessen your need for medication and afford some relief.

Tension-type headaches often have a stress component.  Stress can lead to muscle tension and postural changes.  Stress can cause us to skip lunch when we are busy or reach for another cup of coffee.  All of these are aspects to consider when suspecting a headache is linked to stress.  In these cases, Rest and Relaxation (R&R) techniques can help.  It could be listening to music or pursuing creative endeavours, like painting or writing.  It could be a warm bath or massage.  For others, laughing with friends, doing yoga, or physical affection with pets or loved ones can help.  There are a multitude of options to relieve stress.  These and other options such as herbal medicines, nutrients, supplements, and mindfulness techniques, are all what naturopathic doctors are trained to provide.

Migraine headaches have a number of potential food triggers, from common everyday foods to artificial sweeteners like aspartame.  Working to determine which foods are triggers for you can help prevent your migraines in the future.  Analyzing diet and digestion can also provide clues to bring relief.  While we explore the root causes, we can attempt pain relief in the moment using nutrients, herbs, and supplements.

All of these aspects and more can unlock the clues to pain relief from headaches.

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Contact Dr. Peters for a free “meet the doctor” visit to see if naturopathic medicine is right for you.

Sun Protection: Keeping your Skin Vital & Healthy

For many of us, young and old, summer is the time where we soak up the sun and spend more time outdoors.  Whether we are camping, enjoying time with family outside, or spending the day with friends at the beach, it is important to understand that sun exposure affects our skin. 

Sunlight has its benefits.  Many folks feel their mood improve after a long grey winter.  Sun exposure leads to vitamin D production in the body.  Some people with eczema or psoriasis can see improvements to sunlight.  While sunlight has benefits, it is important to take care to avoid sunburn and prolonged exposure to the sun.  This is because UV rays from the sun can cause damage to our skin.

Prolonged sun exposure can exacerbate the effects of aging and is associated with various skin cancers.  Effects from the sun on aging can include worsened skin wrinkling and loose skin, or broken blood vessels near the skin.  Skin cancer is the most common type of cancer and approximately 1 in 6 Canadians get skin cancer.  No matter your age or skin tone, whether you are concerned with the look or health (or both!) of your skin, it is important to apply appropriate sun protection.

Basic skin care includes reducing UV exposure from both the sun and tanning beds.  The sun is the strongest between 11-3pm so it is best to reduce our time in the sun then.  While in the sun, keep hydrated, make sure to cover up (skin, face, eyes), and use a broad-spectrum natural sunscreen of at least SPF 30.  Chemical vs mineral sunscreens both have their advantages and disadvantages.  Natural formulas can contain extra ingredients to nourish your skin.

Frequently checking your skin can help you stay on top of your skin health.  As a naturopathic doctor, we can educate on how to check your own skin & we can provide physical exams should you have any skin concerns, sun-related or otherwise. 

We can help formulate a sun care plan to consider include how antioxidants (from diet or supplements) and advanced sunscreen formulas can help protect your skin even further.  Naturopathic doctors can help you determine which medications or herbs make your skin sensitive to the sun.  We can even answer questions about which supplements help protect your skin the most from sun damage. 

 

Dr. Shawn Peters, ND is a naturopathic doctor practicing in downtown Courtenay.

Contact Dr. Peters for a free “meet the doctor” visit to see if naturopathic medicine is right for you.