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  • Blog, FUNC MED

    HOW TO REDUCE HOLIDAY STRESS

    how to reduce holiday stress

    Welcome to the holiday season — the whirlwind time of buying gifts, having too many holiday parties on the calendar, and facing unhealthy food options galore. If you’re more stressed out than usual during this time of year, you’re not alone. But don’t despair! We have good news and tips for how to reduce holiday stress so you can maximize the fun this season!

    LET’S TALK ABOUT THE NERVOUS SYSTEM

    Did you know that there are two different parts of your nervous system? (Yes, you’ve heard us talk about it before!) One is your sympathetic nervous system (SNS) and the other is your parasympathetic nervous system (PNS).

    The SNS is also known as our “fight or flight mode.” It’s what we tap into when we’re stressed, overwhelmed, and our body is just trying to find a way to survive. Back in the day when our ancestors experienced life-threatening situations, like being faced with a saber-toothed tiger, they relied on their SNS. When it fires up, our heart rate and breathing speeds up, stress hormones like cortisol start pumping through our bloodstreams, preparing our body to face a threat.

    Our parasympathetic nervous system (PNS), on the other hand, helps us thrive. It’s what helps us rest, relax, digest, and reproduce. When the parasympathetic system is dominant, our breathing slows, our heart rate drops, our blood pressure lowers as the blood vessels relax, and our body is put into a state of calm and healing. Acupuncture is a fantastic way to get us into our PNS!

    A FUN FACT ABOUT ACUPUNCTURE

    Studies show that acupuncture stimulates the release of oxytocin, a hormone that signals and regulates the parasympathetic nervous system. Acupuncture also addresses the side effects of stress, like high blood pressure, elevated blood glucose levels, and insomnia. At TMB, our clients have coined a term for the physiological effects they experience post-treatment…acu-stoned! Get in touch with us today to book an appointment!

    So step one to combat holiday stress, get yourself to an acupuncture appointment to help you relax. No time for an appointment? That’s okay! The good news is that holiday stress is only temporary. We know when it will begin and end, so we can set the intention for how to reduce holiday stress by calling in tools we know will support us.

    7 TIPS TO HELP YOU LEARN HOW TO REDUCE HOLIDAY STRESS

    Here are some tips you can try to help reduce holiday stress before it begins so that the fun can stay festive and bright!

    HOLIDAY TIP 1:  Make time for deep breathing

    Deep breathing exercises are scientifically proven to have health benefits, some of which include increased clarity, a stronger mind/body connection, better sleep quality, lowered blood pressure, enhanced mood, and reduced stress! Find yourself overwhelmed over the holidays? Take a few deep breaths.

    HOLIDAY TIP 2:  Prioritize sleep

    Along with nutrition and exercise and other important lifestyle factors, sleep is a key pillar for our mental and emotional health. In fact, sleep is when our bodies repair so we can be ready for whatever the following day brings! So while late nights over the holidays may sound like fun and games, a good night’s rest will help you better reduce holiday stress.

    HOLIDAY TIP 3:  Get out in nature

    A walk or hike in nature is a great form of moving meditation and exercise. Being exposed to nature has been shown to increase memory, boost mood, reduce stress, improve productivity and naturally give you a boost of energy! The benefits also include decreasing cortisol levels in the body, naturally boosting your immune system, and helping you tame your sympathetic nervous system.

    HOLIDAY TIP 4:  Set boundaries for yourself

    Believe it or not, we don’t have to say “yes” to every holiday party invitation! It can be down right uncomfortable to enforce our boundaries when we’re with friends or family– after all, we tend to prioritize the comfort of others over our own. However, saying no to a triggering conversation or another helping of food/wine is one way to honour your values and goals first.

    HOLIDAY TIP 5: Delegate

    Where there’s a will, there’s a way! And there’s always a way to reduce the items on our to-do lists. From ordering your groceries to hiring a cleaning company or organizing catering, empower yourself to lighten your workload and ask for help when you need it.

    HOLIDAY TIP 6: Conscious alcohol consumption

    The holidays are infamous for overindulgence (another rosé, anyone?) Now, we’re all about enjoying the holiday season and the treats it has to offer, however, in the case of alcohol, overdoing it can be dangerous to our bodies. It’s always important to remember quality over quantity. Create some healthy drinking habits for yourself. You can drink, but drink the good stuff. We recommend opting for an organic/biodynamic wine or a gluten free liquor.

    HOLIDAY TIP 7:  Supplements

     

    We know you’re busy as ever, but try to keep up with your supplement routine. Stay on top of nourishing your body so you can feel optimal. We recommend Vitamin C and Vitamin D for vitality, our Insomnitol Chewables for a guaranteed restful sleep, and NAC (a fan favourite) for preventing those nasty holiday hangovers!

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  • Blog, FUNC MED

    What’s The Deal With Gluten Anyway?

    Does anyone else feel like gluten has become the food villain of the decade? So the question is…is it just a trendy fad or is it something we should actually be concerned about? Are there gluten free diet benefits? Like most food trends, navigating what your friends are doing, what’s trending online and what’s actually going to make a positive difference for your health can be tricky (read: impossible). Think you’re off the hook because that muffin you ordered was gluten free? Think again!

    What is gluten?

    Gluten is a general term for the “sticky” protein molecules found in some grains: gliadin and glutenin. It has a glue-like consistency that gives bread it’s elasticity when baked and it’s also often used as a binder or filler in processed foods. Why is gluten problematic? Gluten has been shown to spike levels of the protein zonulin in the gut, leading to leaky gut syndrome. This gut permeability allows undigested food proteins and bacterial endotoxins to pass into the blood stream, activating an inflammatory-immune response in your body. Wheat has the highest concentrations of gluten proteins and is the most common in our diet.

    In addition there are other gluten-containing grains, such as spelt, kamut, rye, barley and oats. Oats themselves do not contain gluten but are often processed in the same facilities as gluten products (unless specifically saying “gluten free oats” on the label). As such, a gluten contamination of oats can be enough to trigger a reaction in the body. Many common foods that contain gluten include bread, crackers, cereals, sauces, pastas, doughs, wraps, buns, dressings and pastries.

    Why does it seem that gluten-related health issues are suddenly popping up everywhere? Are there gluten free diet benefits?

    Reactions to gluten run on a spectrum. On one end there’s celiac disease, and then there’s gluten intolerance and non-celiac gluten sensitivity at the other. Research has shown that the prevalence of all three has been growing. Celiac disease in particular, has rates doubling every fifteen years! But the question stumping a lot of people is, why? Gluten has been around forever! Why all of a sudden are there gluten free diet benefits?

    For starters, the gluten that our grandparents ate years ago is very different than what’s available to us today. It’s estimated than 5% of the proteins found in wheat are “new proteins” that aren’t found in the original wheat plant due to hybridization and other modern production practices. These days wheat also contains MORE gluten molecules than they once did. Many gluten-containing foods, like popular commercial bread brands for example, already contains wheat flour (which is gluten containing), but more gluten itself is then added to extend the shelf life and make it more appealing to the consumer (softer, more pliable etc.). Don’t believe us? Check the ingredients list!

    Another factor that comes into play is modern agricultural practices. Our increased use of pesticides and the introduction of other toxins have not only depleted our soil of nutrients, but have increased the amount of chemicals in our food and environment. Cue leaky gut, intestinal damage and a susceptibility to food sensitivities. Not to mention wheat is one of the most heavily sprayed crops, most commonly being sprayed with glyphosate (also known as the leading ingredient in the pesticide called “round up).

    What’s the bottom line? Wheat is not what it once was. In addition, the intersection of many different factors in our food, environment and lifestyles have created the perfect storm for gluten reactions.

    Should everyone avoid gluten?

    Have you ever heard of a gluten deficiency? No? Well, that’s because it doesn’t exist! Evidence shows that at the end of the day, gluten doesn’t benefit anyone. One particular 2015 study looked at patients with active celiac disease, celiac patients in remission, patients with non celiac gluten sensitivity and patients with no gluten-related complaints. They found that exposure to gluten in all four groups lead to SOME level of intestinal damage. In other words, everyone has some type of reaction to gluten after consumption.

    Some people may only experience subtle symptoms because they’re able to repair and recover from the damage more quickly than others. Meanwhile other people’s symptoms are more obvious. Symptoms are also wide-ranging. Mood changes, to skin reactions, migraines, stomach aches, brain fog and joint pain are just a few. From a clinical perspective, if we know gluten is causing damage on even a small scale, it would be recommended to take it out of the equation because over time, small amounts of damage to the intestines can lead to more series issues.

    5 tips to adopt a gluten free diet and reap the gluten free diet benefits

    Don’t worry however because there’s good news! With gluten being the talk of the town these days, gluten free resources are becoming increasingly abundant in our society. From restaurant menus, to online recipes and cookbooks, there’s no shortage of gluten free alternatives. If you want a gluten free life, here are some tips to make the gluten-free diet benefits more accessible to you. We talk about this all the time!

    GLUTEN FREE TIP 1: Find substitutes that you love

    There’s no shortage of alternatives out there! Do your research and learn about what’s available. For example, you can use almond flour in your baking instead of refined flour and find healthy, gluten free brands that won’t trigger any symptoms. Need help with this? TMB’s got you covered with our health coaching services.

    GLUTEN FREE TIP 2: Check with restaurants in advance

    If you’re going out for dinner with your friends and feel weird or intimidated about asking the server about gluten-free options in front of the group, call the restaurant ahead so you know what to order! Most restaurants have plenty of gluten free options on their menu, and they’re happy to accommodate any and all dietary restrictions!

    GLUTEN FREE TIP 3: Have resources available in your home

    If all you have in your cupboards is gluten-filled foods, then that’s what you’re going to be eating! Add gluten free items to your next grocery list so you can stock your home with healthy alternatives. It might also be worth getting a few gluten-free cookbooks and pick some new favourite recipes!

    Just be careful to always check the ingredients list. Aka just because it’s “gluten-free” doesn’t mean it’s healthy!

    GLUTEN FREE TIP 4: Plan your meals ahead of time

    If you’re in the middle of running errands and have a social gathering to make it to in a rush, you’re more likely to make a pit stop and grab takeout, which might mean processed foods that contain gluten. If you plan out your day and bring a pre-packed meal with you, you’ll be more prepared when hunger strikes! Meal prepping can also help you stick to a gluten free diet instead of reaching for a bagel at work.

    Side benefit: Taking out processed foods from our diets (many of which are gluten-containing) and replacing them with nutrient dense foods is another reason you’ll likely feel better after going gluten-free!

    GLUTEN FREE TIP 5: Remind yourself how you feel when you eat gluten

    Before you dive into that bowl of pasta, remind yourself how you’re going to feel after. Will you be bloated? Would your stomach hurt? Do you get tired and have to go to bed early? Will your skin become inflamed? This can help motivate you to make healthier choices.

    Want to take a step in the right direction towards moving, feeling and looking better? Join our FREE 3 Day Clean Gut Detox Program! During the course of the 3 days, you’ll get a small glimpse of what to expect in the full 21-Day program. One of the cornerstones of the 21-Day Clean Gut Detox is education – We don’t just tell you what to do (like avoiding gluten, for example), but we also tell you why you’re doing it and how these recommended changes will support you on your health and wellness journey. The Clean Gut Detox emphasizes the consumption of whole, unprocessed, gut optimizing foods as well as various lifestyle changes & bio-hacks that can help you transform your health and wellness from the inside out.

    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement Boutique Located on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

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