Depression & Anxiety, inflammation, Vitamins for the Mind

Inflammation & Depression

depression inflammation

Depression is a hot topic in the world today and so is inflammation. If you suffer from either of these or both, you are not alone.

Although there are many contributing underlying factors that contribute to depression, science now confirms that inflammation can be correlated to depression.

A study published in The Journal of Clinical Psychiatry supports the premise that increased inflammation may play a role in depression. The large study examined data from 14,275 people who were interviewed between 2007 and 2012 using the Patient Health Questionnaire (PHQ-9) to screen for depression and had blood samples drawn. They found that people who had depression had 46% higher levels of C-reactive protein (CRP), a marker of inflammatory disease, in their blood samples. The study was only able to establish an association between depression and inflammation but not causation, though it confirms the association of depression with high levels of inflammation as measured through CRP.

Finding ways to reduce inflammation in the body is helpful in a myriad of ways and in this case beneficial specifically for depression.

Here are some simple ways to become pro-active in reducing inflammation in general.

  1. Choose anti-inflammatory foods and avoid foods that trigger inflammation. Here is a good resource by Dr. Axe https://draxe.com/anti-inflammatory-foods/
  2. Exercise is a an excellent way to help with inflammation. Exercise keeps muscles active, moves the lymphatic system and improves circulation as well. It’s an overall win-win when it comes to maintaining your health. A study found that just 20 minutes of exercise a day reduced inflammation. Exercise increases your your serotonin level (that’s the “feel good” neurotransmitter), which helps decrease negative emotions and increase positive ones also. https://www.medicalnewstoday.com/articles/315255.php
  3. Try taking up yoga and/or meditation. Both of these practices have numerous benefits and help with inflammation and are especially beneficial to help with anxiety and depression. https://www.health.harvard.edu/blog/yoga-could-slow-the-harmful-effects-of-stress-and-inflammation-2017101912588

There are numerous things one can do to combat inflammatory responses in the body including supplementation which I will discuss in specifics in a future blog post.

Finding out the underlying cause or pathogen that is contributing to the inflammation is most beneficial also, but in the theme of keeping things simple for this blog post, a recap is to work on your diet, incorporate exercise into your daily life, and take up a new practice of yoga, meditation or even walking in nature. All of these things will help with inflammation that may contribute to depression and a host of other conditions such as heart disease, diabetes, and more.

MaggieHolbik.com is a Certified Life Coach and a Board Certified Holistic Nutritionist who resides in Northwestern Ontario, Canada. Maggie offers complimentary 15 minute discovery chats via phone, Skype, or Zoom to see if Life or Holistic Nutrition coaching might be a fit for you.

Your Amazing Life

Celebration Time!

teryl oats

One of the best parts of my life’s work is when I get to celebrate in my client’s success and this morning is one of those mornings! One of my client’s sent me this picture of her very first every attempt at overnight oats and look how beautiful they turned out!

The challenge I had originally given her was to add in two servings of fruit into her diet each day. For her this was a big step and she is stepping up to the challenge beautifully! In fact she went above and beyond by trying this for the first time.

teryl oats 2

Look at those luscious berries and chia seeds packed full of micro-nutrients, phyto-nutrients and living enzymes ready to feed and fuel her body, mind and spirit. Yes all of those things. Make no mistake about it, nature’s food is there to help our entire holistic self, not just the physical body.

It was such an exciting time just now. We were messaging back and forth as she got ready to eat her delightful breakfast that she had prepared with a new found love and excitement for the fruit. Here’s what she said: “I’m going all in ! But it’s not easy for me. But you said think of it as a gift. A way to celebrate health.”

And the report at the end of it all was that it was good!

What about you? What can you celebrate today? What small steps have you or can you take to add in more nutrients and nourishment for your body, mind and soul? Perhaps it’s a short walk, another glass of water, a squeeze of lemon juice into your water, taking your multi-vitamin, a kind word to a friend or co-worker. All of these small steps make huge differences.

I encourage you to embrace the steps and to get excited about each and every one. The more you love them, the more they will love you back!

 

 

Vitamins for the Body, Vitamins for the Mind, Vitamins for the Spirit

Pathways to Health

health pathwaysred

As a person who has been studying health and wellness for most of my adult life and having attained the title of Board Certified Holistic Nutritionist, one of the things that really fires me up and excites me, is that there are indeed many pathways to health.

Oftentimes people feel overwhelmed when they think of making health and lifestyle changes. However, realizing that there are many pathways means that there are truly many things that can make a difference and even small things! This truly is exciting.  At least to me 🙂

As a Life Coach of many years I have come to realize that everyone, including myself is and has been at different stages in our lives when it comes to health and wellness and what we do to improve that area.  Sometimes we are more pro-active then others and sometimes not so much. The good news is that at anytime we can add in more good and it WILL make a difference. All steps start with the first.

For example, I am currently working with someone to help them improve their daily diet in an effort to add in more nourishment. We are working on adding in two servings of fruit per day. Now some of you may eat lots of fruit and others, like my client, not so much. So for her two servings of fruit is going to be a big catalyst in her wellness protocol. It will also be a launching pad to more good things. A new pathway perhaps! 🙂

Just like every body is different and every health challenge is different  so are the roads to wellness. I encourage everyone to just start on the path. Jump on the road to adding more nourishment and vibrancy into your life. Look for ways to add in more…. more goodness, more nutrients, more water, more joy, more walks, more nature, more love, more fruits, more peace…. just MORE! And before you know it you will have created a new pathway to better Health! 🙂

MaggieHolbik.com is a Life Coach and Nutritionist who resides in Northwestern Ontario Canada and did yoga outside in her back yard today for the first time! 🙂  First time outside, that is. See she’s adding in more… more yoga, peace, sunlight, listening to the birds…. What will you add more of?

 

Vitamins for the Body, Vitamins for the Mind, Vitamins for the Spirit, Your Amazing Life

Are you Withering Away?

I am sure most of us can relate to this. Perhaps you yourself  have cared for a house plant that was struggling or you have seen a withering plant somewhere along the way. Many plants naturally wither and/or close themselves up at night in order to preserve energy, rest, or to protect themselves from predators.  Other times we see plants withering because they lack water or nutrients or even sunlight.  On houseplants you might see spider mites, bugs or other parasites.

withered plant1

When the plant is in this state it becomes lifeless (lacks energy) and is limp and deprived of nutrients, sunlight etc.

We are very much like plants. When our bodies lack nutrients such as vitamins and minerals, sunlight, water etc., we lose our energy, we become lifeless, pale in color and perhaps we are even a host to parasites, bugs and viruses! We become weak and our immune systems become compromised.

There is hope though! When we start to add in nutrition in the way of nutrients that the body so desperately needs, and we start to remove toxins and invaders, we can start to rebound just like plants do! And if you have ever watched a thirsty herb for example, the simple act of watering can make their leaves bounce back in a very short amount of time.

withering plant

So the minute we start adding in things that are healing for us, they start to work. Even little bits of nutrition, water, sunlight, positive thoughts, can and do make a huge difference and immediately.

When some people think of making health changes, they get overwhelmed and shut down. But just know, that even small kindnesses given to your body, can and do have a huge impact and can help you feel better.  Even just adding in a few more glasses of water in a day, can make a tremendous difference. Who doesn’t want more energy, brighter skin and a happier life? 🙂

As the saying goes, everything starts with baby steps.  Just start taking the steps! You won’t regret it, that’s for certain.

MaggieHolbik.com is a Certified Life Coach & Certified Nutritionist who helps people to start to shift their lives to improve wellness of body, mind and spirit. She believes in helping others to find Joy and Beauty in their lives and work.

Digestive Health, Vitamins for the Body

Are you Missing this Key Ingredient in your Smoothies?

smoothie

Smoothies are a fast and easy way to pack nutrition into a convenient on the go snack or meal replacement. Personally, I use smoothies to enhance or supplement my current diet as a way to pack in extra nutrients and add in life-giving components for better health and wellness.

Whether fruit or veggie smoothies or a combination, smoothies are gaining in popularity and for good reason.

One of the challenges people face when making a smoothie is getting the right consistency and thickness or thinness depending on preference.

Some of the popular liquids people add to their smoothies are plant milks such as soy, almond, coconut, hemp or oats. Coconut water is a great choice as well. I myself often add Aloe Vera juice which is loaded with many phyto-nutrients and has many healing properties and is very soothing to the digestive system. When I am looking to add sweetness, I use a Strawberry Kiwi Aloe Vera Juice, that is popular with my clients as well.

However, with all that said, let’s get to the point of this blog post. One of the most overlooked wet ingredients in the world is water! Good old plain water. Adding a good quality source of pure, clean, alkaline water to your smoothies not only helps with consistency if you prefer a less thick smoothie, but it adds to your water intake and hydration. Both fruits and veggies contain water but by adding in water, you increase your intake even more. This is also really great for adding water to the diet for children who don’t take in enough water.

Best of all water is sugar free, healthy, has no flavor so it won’t alter your smoothie taste and has zero calories. How much better can it get?

Have fun with your smoothies and try to change them up. I love adding in anything I have on hand to change things up. It’s not unusual for me to have whole lemons, lime, cinnamon, mint leaves and more in my smoothies as these are itesm I usually have in my kitchen. 🙂

MaggieHolbik.com is a Certifed Life Coach, Certified Holistic Nutritionist, and Clinical Natural Nutritionn Practitioner who residens in Northwestern Ontario, Canada

inflammation, Vitamins for the Body

4 Easy Signs of Inflammation

braininflammation

As promised I am continuing on with my posts regarding inflammation because it’s such a common problem in today’s world. Today I will be sharing four easy clues that may be indicative of inflammation in the body.

Inflammation is the number one reason that an individual might consult a health care practitioner.  If the doc’s diagnosis ends in the four letters “itis” by definition, inflammation is involved. Think arthritis, bursitis, colitis, dermatitis, nephritis, neuritis and others.

One of the big diseases that is considered to be directly associated with inflammation is heart disease, which is one of the number one killers in today’s society.  Inflammation is now considered to be a more important risk factor for heart disease than high cholesterol levels!

It appears that inflammation lies underneath most health conditions, even obesity, dementia, migraine headaches and Alzheimer’s, allergies, diabetes, psoriasis, irritable bowel syndrome and the list goes on!

I personally have taken measures to reduce inflammation in my own body and have seen dramatic positive results. I will be sharing more about that and what I did in future blog posts.

Here are 4 simple clues for checking in to see if you may be experiencing inflammation

Do you bruise easily?
Are you stiff when you get out of bed in the morning?
Do you have frequent backaches and/or muscle aches?
Do you suffer from a stuffy or runny nose a lot of the time or during certain seasons?

These are just 4 of many that we will cover in the future, but for now, how do you rank with those 4?

Please feel free to share this blog post with those you love. By opening up to the topic of inflammation and its dangers, perhaps we can encourage pro-active changes to enhance our health and the health of those we love and reducing inflammation is a GREAT place to start!

MaggieHolbik.com is a Certified Holistic Nutritionist, Natural Nutrition Clinical Practitioner, and a Certified Life Coach who resides in Northwestern Ontario Canada where she enjoys time living and participating in preventative health care in her community, and also spending time at her seasonal cottage practising self care and working virtually to make a difference in the world.

 

Vitamins for the Body

The Real Goods on Inflammation

swollen knee

So many people suffer from inflammation on a daily basis! Are you one of them?

Inflammation is the body’s natural response to protect itself against harm. There are two types: acute and chronic. The more familiar type is the acute type, which occurs when you bang your knee or cut your finger. Your immune system dispatches an army of white blood cells to surround and protect the area, which creates visible redness and swelling. The process works similarly if you have an infection like the flu or pneumonia. So in these cases, inflammation is an important bodily response which helps you to heal and recover.

However, there is also chronic inflammation.  Chronic inflammation can occur in response to other unwanted substances in the body, such as toxins, viruses and an excess of fat cells (especially fat in the belly area). Inside arteries, inflammation helps kick off atherosclerosis—the buildup of fatty, cholesterol-rich plaque. Your body perceives this plaque as abnormal and foreign, so it attempts to wall off the plaque from the flowing blood. But if that wall breaks down, the plaque may rupture. The contents then mingle with blood, forming a clot that blocks blood flow. These clots are responsible for the majority of heart attacks and most strokes.

A simple blood test called the hsCRP test can measure C-reactive protein (CRP), which is a marker for inflammation, including arterial inflammation.  CRP is produced in the liver and its level is measured by testing the blood. I highly recommend getting your CRP tested when getting routine blood work. I pesonally use this test as one tool to gauge and monitor the inflammation in my body, along with obvious signs such as:

  • aches and pains
  • fatigue
  • being overweight
  • red or itchy skin
  • swollen fingers, toes, and/or wrists
  • a diagnosed autoimmune disease
  • allergies or infections

Inflammation is not fun at all! I will be sharing more blog posts on inflammation and ways to combat inflammation. Feel free to share in the comments, questions or experiences that you have around inflammation.

Some health professional believe inflammation is the root of all disease.  Whatever way one looks at it, inflammation is something we want to work at lowering and there are many natural ways to help with this. I look forward to sharing more with you soon. Be sure to follow along, to see updates on inflammation and other topics pertaining to our playing a pivotal part in our own wellness management.

Maggie Holbik.com, CNC, NNCP, CLC,  is a Certified Life Coach and Certified Holistic Nutritionist who resides in Northern Ontario Canada

 

Your Amazing Life

The ‘Soul’er Power of the Sun

cutting board sun

My Mother taught me the lesson of how the sun can disinfect and kill germs, viruses and bacteria. To this day I put my cutting boards out in the sun to disinfect them.  A friend and I were talking the other day about her Mother’s stories from her youth in Italy and how they would wash their clothes in the river and then put them on the riverbank to dry and get ‘bleached by the sun’.

I am now  getting  a deep knowing and understanding of how important the sun is. I was listening to a video from “The Truth About Cancer” and they were discussing how our cells are full of light and when there is cancer in the cells, they are dark. Our cells need light just as much as they need oxygen and water….. just like …. wait for it…..

Plants!

radishsnip

No wonder living foods that have both grown from and captured the sunlight and water to develop are good for us! We are the same composition and we also thrive and heal and grow from the sun and water and oxygen. It just make sense! We are light beings.

It is very important for us to get sunlight’s ultraviolet rays. They are magical indeed. When I look at fruits and vegetables  now, I see them in a whole new ‘light’ pun intended. 🙂 They are full of the healing rays that we  need. We need to eat these for vibrant health and we need to be exposed to these beautiful, healing rays of goodness.

There are countries that use the sunlight to disinfect the drinking water so that they have water to drink. Both sun and water are very important for us. Unfortunately toxic sun screens often block the very rays we need to survive and thrive.

I personally am incorporating more sunlight into my wellness protocol as well as the regular use of my Far Infrared Hot House Dome.

A lack of sunlight can lead to clinical depression as well. There are countless reasons why we need sunlight and let us not forget how wonderful it feels to drink in those rays. I am sending sunlight and joy to all of you today and I hope your cells are dancing in the love!sunshine1