Make Every Day Self-Care Day!

Our busy, modern lives can sometimes make it hard for us to tune into our body’s needs. Here are some of our favorite tips on how to keep balanced while keeping busy!

At home…

Get Outside

Being in nature has numerous mental and physical benefits. Nature therapy has gained popularity as a means to reduce stress and promote healing. Research has come to the same conclusion as nature therapy practices have been shown to reduce heart rate, blood pressure, and the stress hormone, cortisol, when compared to measurements in other environments. (1)

Connect With Loved Ones

It likely does not come as a surprise that social isolation is associated with increased risk for mental health problems–in particular, depression, anxiety, stress-related disorders, and anger. Try to make an active effort to spend time with people you love whether you are able to do so in person or via a virtual connection. (2)

Screen Time Breaks

While technology has improved our lives in an abundance of ways, there can be too much of a good thing. Studies show that increased screen time is associated with negative outcomes such as lowered self-esteem, increased incidence and severity of mental health issues and addictions, slowed learning and acquisition, and an increased risk of premature cognitive decline. Use your screen time wisely–in moderation and with intention. Consider setting time limits on your devices and cleaning up your follow lists on social media to make your social feeds more of a positive space to engage with. (3)

Balanced Nutrition

Enjoying a balanced variety of nutrient-rich, whole foods to fuel your body optimally helps to reduce inflammation and keep your blood sugar (and moods) stable. In general, you should aim for half of your plate to be vegetables, 1/4 complex carbs (whole grains, starchy vegetables), and 1/4 protein. Healthy fats should be incorporated into each meal (avocado, nuts, olive oil, etc), and fruit makes for excellent snacks or dessert. Water intake is imperative for the maintenance of good health and most healthy adults should aim for 2-3L of water daily.

Sleep

It’s not just for beauty! As neuroscientist Matthew Walker says, “There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and detrimentally impaired when we don’t get enough).” Adequate, quality sleep (7-9 hours per night) is vital for tissue regeneration, and slacking on your sleep can increase your propensity for weight gain, chronic disease, and even cancer. If you are struggling to get a good night’s sleep, our naturopathic doctors would love to help!

At Saskatoon Naturopathic Medicine…

Acupuncture

An effective traditional therapy for many conditions including stress, anxiety, sleep, pain, digestion, and hormonal concerns.

Massage

Our knowledgeable massage therapists offer relaxing and therapeutic massage as well as myofascial release and patient self-care education such as stretching, strengthening and postural awareness.

Somatic Experiencing™

Somatic Experiencing™ is a body-based approach to treating the effects of trauma. Specifically, the symptoms that arise when trauma is held in the body, including chronic or severe pain that does not respond well to medication, headaches, digestive issues, fear, difficulty sleeping, anxiety and depression. Somatic Experiencing™ works with the nervous system and the body’s innate ability to heal and recover from the symptoms of physiological stress. Treatment is gentle, supportive and enhances the effectiveness of the traditional exercise-based physiotherapy and counselling approaches.

Nutritional IV Therapy

IV nutrient therapy is a method of administering water-soluble nutrients (vitamins, minerals, antioxidants, and amino acids) directly into the blood stream. When you infuse nutrients intravenously, you bypass the digestive system, and this achieves a higher blood concentration beyond what is orally possible, especially if digestive function is compromised. Great for many conditions as well as health optimization and energy support. (See our website or call the clinic for more details).

Targeted Therapeutics

If you are looking for a comprehensive approach to your self-care, book a consultation with one of our naturopathic doctors who will conduct a thorough assessment of your health and come up with a customized plan just for you! With a variety of treatment modalities and testing options available, a targeted treatment plan can eliminate some of the guess-work and help you reach your self-care goals more quickly.

Written by Jacalyn Sieben ND

Sources:

1. Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International Journal of Environmental Research and Public Health, 14(8), 851. https://doi.org/10.3390/ijerph14080851

2. Henssler, J., Stock, F., van Bohemen, J. et al. (2021). Mental health effects of infection containment strategies: quarantine and isolation—a systematic review and meta-analysis. Eur Arch Psychiatry Clin Neurosci 271, 223–234. https://doi.org/10.1007/s00406-020-01196-x

3. Neophytou, E., Manwell, L.A. & Eikelboom, R. (2021). Effects of Excessive Screen Time on Neurodevelopment, Learning, Memory, Mental Health, and Neurodegeneration: a Scoping Review. Int J Ment Health Addiction 19, 724–744. DOI: 10.1007/s11469-019-00182-2

MASSAGE THERAPY

Have you ever been on a massage table and feel like you are going to fall asleep or have fallen asleep? You know then how beneficial massage can be for relaxation and for stress reduction. You may also know that the night after receiving a massage treatment you generally sleep better than other nights. 

Many people experience insomnia at some point in time. Insomnia is defined as difficulty falling asleep and staying asleep. If you experience stress or anxiety this can increase your odds of experiencing insomnia. Relaxation massage can help with insomnia by decreasing stress levels in the body. Your massage therapist may also teach you diaphragmatic breathing techniques. Massage therapy can provide benefits with other underlying pain and stress responses, which can sometimes be caused by a specific conditions such as migraines, fibromyalgia, or cancer. 

Massage therapy is not only good for patients with chronic illnesses but can also be helpful for the caregivers of these patients too. In a study done by the National Institute of Health, sleep quality improved for family caregivers of patients with cancer after therapeutic back massage intervention. Read more here: https://www.healthcentral.com/article/improve-your-sleep-with-massage-therapy and https://www.ncbi.nlm.nih.gov/pubmed/26745049

If you experience insomnia, a chronic illness or are going through a difficult time caring for someone affected by cancer, we encourage you to consider massage therapy at our clinic. We currently have two excellent Registered Massage Therapists available and offer several types of massage including relaxation, deep tissue, and myofascial release. Call the office at 306-664-2150 to book your appointment today.

MYOFASCIAL MASSAGE THERAPY NOW AVAILABLE

Myofascial Massage Therapy Now Available

We are excited to announce that Jordan R. Smith, RMT has joined our team here at Saskatoon Naturopathic Medicine. 

Jordan R. Smith has been a practicing member of MTAS in Saskatoon since graduating from the McKay Massage and Hydrotherapy Program in 2011. Throughout his career, he has worked alongside chiropractors, and continues to be referred by many general practitioners. In 2014, Jordan was elected to the Board of Directors of MTAS (Massage Therapy Association of Saskatchewan). He continues to be quite active within the sub-committees to further the advancement and benefits of Massage Therapy and Public Knowledge.

In 2013–2014, Jordan has had the privilege teaching Anatomy, Systemic Anatomy and Physiology to the undergraduates of the Massage and Hydrotherapy Program at McKay Career Training. To further his passion of healthcare research, Jordan continues to be heavily involved within the MTAS community by periodically facilitating intensive workshops in anatomy held at the U of S.

Today, Jordan focuses his work around the John F. Barnes' Myofascial Release Approach®. Myofascial Release Therapy (MFR) is a gentle hands-on treatment that gradually softens, lengthens, and realigns your fascia to promote healing and relieve pain. It Is an effective treatment for unexplained spinal, muscle and joint pain, and other complex conditions with multiple symptoms of pain and dysfunction. The fascial system is a 3D web of connective tissue that spreads throughout the body from head to toe. It is what holds us together and gives us shape. Trauma, poor posture and inflammation can cause restrictions in the fascial system that bind down like a straightjacket on pain sensitive structures like nerves, muscles, blood vessels, bones and organs. Myofascial Release Therapy (MFR) has uncovered the cause of most pain and dysfunction that is invisible to standard medical tests.

John Barnes Myofascial Release Training Credentials: Myofascial Release Therapy I (2012), Myofascial Release Therapy II (2015), Fascial Pelvis (2016)

Since having received training from John F. Barnes’ himself, Jordan has discovered that Myofascial Release has done more to support healing and improve movement ability in his clients than any other therapy technique. Jordan works throughout the year to continually advance his skill set to keep up with the ever evolving needs of patient care and to bring those skills into a the treatment room with each and everyone he sees. With this skill set, he focuses on the causes of your current symptoms, rather than the symptom itself to create a lasting effect and relief. In the words of John F Barnes, "Begin with the area of pain and look elsewhere for the cause."

Jordan’s clients range from young infants to the elderly (all varying in conditions, including lower back pain, fibromyalgia, acute/chronic injuries, carpal tunnel, TMJ, headaches, whiplash, postural dysfunction, pelvic imbalances, neurological conditions, scars, sciatica and sport injuries). Jordan is very passionate about his patients’ health and places a strong emphasis on individualized education about the body and self-care recommendations such as stretching, strengthening and postural awareness.

Jordan's office hours will be on Tuesdays and Thursday mornings. If you would like to book an appointment with him, please call the office at 306-664-2150.