brain, Nutrition, Wellness topic

The Gut and Depression

I am fascinated about all the research in the gut biome and our relationship with the microbes that live inside of us.  I am motivated to figure out how to guide clients in improving their mood through their nutrition.  I am not a professional nutritionist but I try very hard to stay up on the latest research.  Subsequently I ran across this article in Psychology Today, October 2017 issue, pg 31-32 on how the microbes in your gut affect your mood.

There were  2 studies mentioned that as I scanned the information grabbed my attention.  The first one was on the transplanting fecal matter from depressed patients into germ-free rats.  The rats then began to develop symptoms of anxiety and anhedonia (not taking interest in the usual things one finds interesting).  The other study involved giving patients prebiotics (material that enhances the grown of beneficial microbes in the gut.)  The researchers discovered one particular type of prebiotics ( galacto-oligosaccharides – GSOs) to decrease cortisol and increase a patient’s attention to positive events.

However what was most intriguing as I looked deeper into the article was the theory of how important fiber is to our gut biome.  Apparently  fibrous material from plants which are more difficult to digest help feed beneficial microbes.  This fermentation that occurs releases energy, gases, and metabolites called “short-chain fatty acids (SCFAs).  These SCFAs are one of the ways our gut communicates with our brain, signaling molecules throughout the body to mobilize hormones and activate nerve pathways to everything from body weight to mood states.  Apparently the material present from these prebiotics in the fiber is extremely important for wellness and something our general Western diet lacks.  Per article our ancestors consumed around 100 grams of fiber while  we consume currently around 15 grams of fiber a day.   This is just another added point toward why nutrition is so important to limiting our stress and increasing well-being.

 

Chronic pain, Exercise, Wellness topic, Yoga

Back Pain and Exercise

 

In sessions, I hear a lot about chronic pain, particular back pain.  Many folks are  becoming more and more skeptical to the use of pain killers with all the headlines about the opioid epidemic.  They want to look at other options for pain and/or reduce their personal use of opiates and other pain killers.  Exercise comes up with mixed thoughts and feelings.  On one hand they hear that the increase of exercise can help with circulation, healing, and tension related to pain.  On the other hand, the wrong exercise or the wrong amount can cause serious damage and create more problems.

A recent article in the October 2017 edition of Scientific American highlights some research on this topic.  The research looked at over 300 individuals with chronic back pain and prescription painkillers.  They assigned these individuals to either a program of yoga, physical therapy, or a program of educational materials.  What they discovered is that the individuals in the yoga and physical therapy groups were able to significantly reduce their use on pain killers than the control and education only group.    The author described the yoga that was prescribed in the group as gentle stretches including cat/cow and child’s pose.

The article spoke to the evidence that what seems to work best is an overall combination of tools, which could be medications and movement.  When speaking to one’s primary care physician or pain treating provider, asking about other options for pain relief in addition to medications is recommended.  If there are no structural reasons for the pain or damage to any vertebrae many times movement is preferred over medications.   Although even with structural problems with someone’s skeleton, increasing flexibility and circulation is beneficial and necessary for healing.  Muscle relaxers may help obviously with muscle tightness, but you may get much more with exercise such as overall increase in circulation, relaxation and strengthening of muscles.

Bottom line seems to be that there are benefits to medication but much more for adding the right exercise with or without the medication.   Figuring out the right exercise may take a little research and time.  Speaking to qualified professionals familiar with one’s unique health history and getting a list of options to choose from is the best place to start.   A physical therapist is also a great place to start but if you want to try something at home, one could always begin with asking their healthcare provider to explain first off which exercises they shouldn’t do and why.  Then at least  an individual is able to stay safe while they sample different exercises to try at home.  As with any exercise program, when you find something that works, it’s the consistency that will give you the most benefit.   It’s better to start small and keep going than start too big and feel like you can’t keep it up due to time or energy.

brain, Change, Exercise, Nutrition, Wellness topic

Brain Health

 

Research on Alzheimer’s was again in Scientific American this month.  This particular article was reviewing research based on a clinical trial by “FINGER” (the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability) between 2009 and 2011.  The results of the clinical trials and the study show that it is never too early and in this case  never “too late”  to intervene with cognitive decline through changes in the way one lives.

The changes they were referring to were eating a Mediterranean like diet, getting exercise, and challenging the brain through learning new things and memory challenges.  These recommendations are by no means new to the public but just validates even more this life style.  To be clear the exercise that showed positive results in memory and organization was 2-3 times a week of 60 minute periods of exercise like muscle strength training, aerobic exercise and postural balance and the Mediterranean diet was fruits, vegetables, whole grains, rapeseed oil, a fish meal  at least twice a week.  The only supplement given was Vitamin D.

Of course the groups started slow and built up to this goal which is encouraging.  They started at 30 minutes.  The exercise sometimes is the most difficult to work in.  It’s important to note that the time they give is not straight cardio work, it combines strength building, cardio, and posture improvement such as in physical therapy, physiotherapy, and some types of yoga.

Motivation for change can be a slow process but building up reasons to change is one of the steps.  Looks like this study gives us more to add to that list of pros and cons.  Hopefully also  it will also help us to work through the ambivalence.

 

Change, Uncategorized

NEW OFFICE LOCATION!

I am now at Revolution Mills as of 1/24/17.

The new office location is:

1250 Revolution Mill Drive

Suite 262

Greensboro, NC 27405

Revolution Mill Drive is off of Yanceyville Street.  If you are coming from downtown you would take a left on Yanceyville.

Parking:

You can park in the visitor spots in the first 2 parking lots on the right.  There is designated handicapped parking on the curb outside of the building.

Entrance:

There are 2 entrances for my office.

  1. The first is at the 1250 building entrance above a flight of steps.   Once inside walk to the left of the red stairway diagonally pass the Mill History Exhibit toward suite “261”.  My office is next door on the left.
  2. The 2nd entrance is at the 1175 building entrance and has no steps.  This one is handicapped accessible.  Once inside go through the next doorway and take a left.  Go down the hallway past the red stairs on the left.  Take a right after the Mill History Exhibit.  You should see suite “261”.  My office is next door on the left.

*If you arrive early you may see a sign that says that either directs you wait by chairs near the Mill exhibit or to come inside and take a seat.   In these cases I’m in a session.  Please just text/call me to let me know you have arrived.  (Prefer text.)

Click below for map.

Map

Addiction, Treatment, Wellness topic

Local Support

 

 

community

It can be overwhelming  seeking support outside of your friends and family when you have an addiction.   This is usually a significant step that needs to be made when you have multiple relapses; however, I see many people try to reassure themselves that this time it’s going to be different and not take this step.

They have their plan.  It usually is a decent plan.  We have worked on either a Wellness Action Plan, Crisis Plan, or Relapse Prevention Plan.    In therapy we have also came up with wonderful “tools” to use in their daily maintenance and their “emergency kit”.  We have practiced, role played, and brought in family and friends.  But yet they’ll be another relapse.  Another lie told.  Another promise broken to self or others.  They show back up sometimes beaten down, ashamed, and lower in spirit and energy.  Or they’ll show up determined that this time will “be different” only to end up like the previous scenario eventually.

The piece that is missing is support outside of treatment, friends, and/or family.  It is tapping into something positive that is larger than oneself.  This could be in the form of a religion/faith.  It could be in the form of AA/NA.  I have seen people invest themselves into a close knit wellness communities, like with Rock Climbing or Yoga.    I have seen folks begin to invest in service communities, like with Habit for Humanity, Urban Ministries, etc..  It doesn’t seem to really matter what it is as long as it has a higher principle and has other people to connect with.  This step  of participating with something outside of our individual community touches on the “spiritual” side that so many addictions counselors will talk about.  It touches on this piece of us that is sometimes very difficult to conceptualize.  People think they have to go to church or start praying.  Although this could be a path for some, it doesn’t mean it has to be the path of all searching for that “higher power”.  But one key element in this is the “investment”, the “participation” that makes it work.  Just visiting a community or group is not enough.  One must get involved so that an investment is made.   This investment will bring returns though.

In order to help with this connection, I want to provide some resources below for AA, NA, Al-Aanon.  These are by no means the only I recommend but they are the main ones folks can access easily in our community and have shown to be reliable supports and places people can become involved and invested through working steps, finding a sponsor, sharing story, etc…

Greensboro Al-Aanon

Al-Anon General Site

Greensboro AA meetings

Greensboro NA meetings

Encouraging recovery and balance through the practice of counseling, coaching, and yoga.