Dr. Lindsey Jesswein
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Is Inflammation Underlying All Your Health Concerns?

8/22/2017

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The more we learn about health the more we understand that chronic inflammation is in the background of almost all illness.  Whether you are dealing with diabetes, heart issues, headaches, chronic pain, excess weight, infections thyroid issues, hormone imbalances, gut concerns, dental issues, or cancer, they are all rooted in inflammation.  To help healing we need to create an anti-inflammatory environment. 

What is inflammation?  Inflammation is your bodies attempt to protect itself and maintain balance.  It is like an internal fire, protecting you.  In small doses it keeps you healthy, helps you fight off a cold or heal an injury, but it can quickly get out of control.  When we are exposed to chronic triggers of inflammation – like poor diet or inflammatory foods, chronic infections, stress, poor sleep, obesity, chemicals in our environment, or prescription medications, we fuel that fire, growing the inflammatory response, leading to systemic symptoms of illness.
 
So what can we do? 
Creating an anti-inflammatory environment requires addressing many aspects, including:

 
1. Optimize Digestion
Inflammation and poor digestion go together.  In many cases the primary trigger to chronic inflammation is in the gut.  Improving diet and removing inflammatory foods like dairy, gluten, and sugar is critical.  A food allergy test can help identify specific food intolerances that may be contributing to inflammation in your system.  I work with all my patients to address digestive issues and get this system working optimally.
 
2. Stress Reducing Practices  
Chronic stress increases cortisol, catecholamines, and other inflammatory chemicals in the body. 
Cultivating daily practices that reduce stress are critical to reducing inflammation.  Consider incorporating some of these practices:  Daily walks in nature, meditation, maintaining a positive and grateful mindset, social time with friends, adequate sleep, and exercise.
 
3. Remove Infections
If you are dealing with acute of chronic infections you are living in a state of inflammation.  It is important to remove these infections so your body can heal.  I work with patients to create a treatment plan that supports the immune system and clears infections. 
 
4. Anti-inflammatory Supplements
There are many herbs, nutrients, and botanicals that can reduce and modulate the inflammatory response.  In a state of chronic inflammation these can be powerful tools to break the inflammatory cycle.  Ideally, working with a Naturopathic doctor to identify which supplements are right for you is the best option.  In general, Turmeric, Omega-3 fatty acids, Probiotics, Ginger, Vitamin D, and Bromelain, are all powerful anti-inflammatory agents. 
 
5. Reduce Toxins In Your Environment

Evaluate the products you use and are exposed to on a daily basis.  Before leaving the house in the morning the average person uses 10 different products, all of which contain chemicals, exposing themselves to around 100 different toxins.  All before noon! 
​Soaps, cleansers, lotions, nail polish, deodorants, perfumes/colognes, toothpaste, mouthwash, makeup, household cleaners, laundry detergents – these can all contain carcinogens and toxins that your liver has to process, increasing the inflammatory load.  Consider switching to a natural alternative when the product runs out or reducing the number of products you use. 

 
 
 
Interested in a customized anti-inflammatory plan?
Visit my website & Blog for more information and how to book an appointment:
www.drlindseynd.com or the clinic site: www.pure5wellness.com
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Sleep Troubles Keeping You Up At Night?

8/3/2017

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By now we have heard how important it is to get enough quality sleep, but what if you are still struggling?  Insomnia is extremely common and can take many forms.  Maybe you can’t fall asleep, or you wake through the night, or you are sleeping but still wake feeling tired or groggy?

People with chronic insomnia have up to a 3 times greater risk of overall mortality!  Lack of sleep impacts all aspects of your health and life – affecting your hormones, thyroid, adrenals, weakening your immune system, impacting memory and cognitive function, and even increasing risk of cancer and heart disease. 
 
So How Can You Get Great Sleep?  Try these tips:
 
1. Keep A Regular Sleep Schedule
Our hormones, brain, and adrenal glands are all programmed to keep a circadian rhythm, which follows light and dark.  Sleeping ideally before midnight, and waking 7-8 hours later, on a consistent schedule helps maintain the natural rhythms our bodies are designed for.  This also means sleeping more in the winters and less in the summers, as the daylight hours change. 
 
2. Maintain A Dark Bedroom
The bedroom should be completely dark when you sleep.  This may mean closing blinds, putting up blackout curtains, turning off all lights, or sleeping with a sleep mask to block all light.  This also means avoiding televisions, computer, or phone screens in the 1-2 hours before bed.  If you do look at screens, consider blue light blocking glasses that will filter the strong lights emitted from the screens.  We naturally go through deep and light sleep cycles through the night.  If the room has any light, or electronic brightness it signals your brain to wake and be alert.

Here is a link to blue light blocking glasses:
​https://www.amazon.ca/Blue-Light-Blocking-Glasses-Registered/dp/B010B5GUH0/ref=sr_1_3?s=hpc&ie=UTF8&qid=1501793846&sr=1-3&keywords=blue+light+blocking+glasses
 
3. Remove Electronics From The Bedroom
Do you have a phone, cell phone, wifi, alarm clock, TV, and computer in your bedroom?  All electronic devices emit frequencies that can affect people differently.  For many people these frequencies interrupt sleep.
 
Consider trial of turning off all electronics at night.  Unplug the wifi internet router, turn off phones or charge them away from your bed.  Move the alarm clock away from the bedside table.  This can significantly improve the quality of your sleep, increasing the time spent in deeper sleep.
 
4. Keep The Room Cool
Keeping the room at 20 degrees or lower helps your body sleep deeper.  This may mean adding a fan, keeping a window open, or sleeping with a lighter blanket. 
 
5. Have A Relaxing Routine
Take a bath, read a book, have a relaxing tea like Chamomile or Kava, or meditate.  Any of these activities, which are calming help to wind down the mind and ready the brain and body for sleep.
 
6. Avoid Excess Stimulants 
Too much coffee, or caffeinated tea can keep you up at night.  As can eating too much food too close to bed.  If you are hungry close to bedtime, try a small serving of protein that contains the amino acid tryptophan that can aid sleep.  Consider a handful of nuts or seeds, lean protein (like chicken, turkey, or fish), or dates with a little nut butter. 
 
7. Exercise Regularly
People who exercise regularly report the best sleep (National Sleep Foundation’s 2013 Sleep Survey).  Aim for at 30 minutes of movement during the day, most days.  Exercise can vary from a walk outside to an intense interval workout, do what works for you and vary your activities.  Some people find exercise close to bedtime can help them sleep, but for most exercise is stimulating and better to do earlier in the day.
 
8.  Check Your Mattress
You spend a lot of time in bed, having good quality bedding is so important!  How old is your mattress and pillow?  If your mattress more than 10 years old it is time for a new one.  Consider a memory foam mattress with no metal springs.  Pillows can be washed 1-2 times a year and replaced if they are no longer supporting you. 
 
9.  Aromatherapy
Try an essential oil diffuser in your bedroom.  Oils like lavender, chamomile, ylang ylang, orange, bergamot, sandalwood, and cedarwood can be relaxing.  Choose a scent that appeals to you.
 
10. Avoid Stimulating Supplements After Lunch
Are your taking B Vitamins, multi-vitamin, adrenal support, ginseng?  These and other supplements can be stimulating and make it more difficult to sleep at night.  Take these at breakfast or before noon.
​

Looking For Extra Support?
Make an appointment and we can create an individualized sleep strategy.  There are many supplements that can improve sleep, depending on your specific concern.  You can also try IV Vitamin therapy. 
​The IV’s contain a specialized combination of vitamins, minerals, and amino acids to have you relaxed and calm so you can get those ZZZ’s.  ​
Visit the clinic website to make an appointment: pure5wellness.com  or phone 604.428.8682
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    All articles submitted by Dr. Lindsey Jesswein.  Do you have a question or topic you would like more info on?  Send me a comment or email (through the Contact page) with your blog suggestions.  

    Also visit my Blog website for more articles: www.naturalhealthperspectives.blogspot.ca

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