If you had told me at this time last year what was in store for 2020, I wouldn't have believed you.  In fact, I'm still not sure I believe it.  It's kind of odd to be so shocked, considering I have been told since university to expect a major pandemic, that we were overdue.  Looking more deeply though, I can see that it was also a year of profound growth, appreciation, prioritization and alignment.  I don't think we're magically going to start a new calendar and erase what has happened.

If you've read my emails for a long time, you know that I'm not a New Years Resolution person.  My reason is that I find the best success in changing your lifestyle comes from daily action... let's call them habits, and you can start at any time.  Likewise, many health downfalls come from regular "bad" habits - stopping at the drive-thru, scrolling your phone, mouth or shallow breathing, afternoon cookies or coffee (there's a reason for cravings, we can figure them out).

However, I do find it's beneficial to reflect on the past year: what I loved, what I learned, what I'd like to leave behind or do differently.  I also like to contemplate what themes or intentions I'd like to set for the next year.  We're not running around to parties this holiday, so it's a great opportunity to go a little deeper and be more mindful.

Even though 2020 rocked the world, the experience has been so different for each one of us.  Some were insanely busy at work, others lost their jobs.  Some took the opportunity to be active, others "finished Netflix".  Some loved online learning and having kids at home, others struggled with juggling responsibilities...  No matter where you fit in, I know that you are doing your best and you deserve a big hug and a high five.  

Nevertheless, I think we need to do it a little differently this time around.  We need to pay extra special attention to keeping our bodies stronger, less inflamed and more resilient - this is called a healthy terrain, it's also called wellness, and I wish we'd heard more about it this year.
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The image above comes from a study that was done earlier this year.  It shows that when the first lockdown began, people that had a disrupted sleep schedule, exercised less, did more comfort eating, drank more alcohol and ate more sugars and simple carbohydrates had a decreased immune response.  Many of us fell into this category.  It was like life was on pause.

Meanwhile, people that kept a routine, committed to regular activity, ate a whole foods diet low in sugar, and maintained a healthy gut flora ("good bacteria") had an improvement in immune response markers.  Go figure ;)

The point of me sharing this with you is not about guilt or shame, it is to reinforce the idea that your health matters.  The daily things you are doing for yourself might not feel like they are doing anything, but they make a big difference in the long run.  I know there have been days, weeks, or maybe this whole past year where you've been off the rails - oh well.  Don't beat yourself up, learn from it and let it go.

The time to take action, or keep your momentum is now.  We can't stay on pause forever, it's time to press play.

A lifestyle focused on wellness:

• move every day
• eat lots of green vegetables (cauliflower and cabbage are also "green")
• moments of mental quiet - breathing, meditating, a cup of tea, a bath
• practicing gratitude
• routine
• connection and laughter
• sleep
• drink lots of water
• enjoy nature, or bring nature inside by getting flowers or plants
  
  

If you're doing all of these things, you're amazing.  If you're not, you're still amazing but you can begin by working on one of these things, and practice it for a week or two or four before adding another (I can help you strategize).  

We've been through so much this past year, the year of 20/20 vision and clarity.  You did it, congratulations, let's close this chapter and bring on the next.  


Happy New Year!

Dr. Christa

 
"Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity."
~ WHO, 1948
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Holiday Hours
Closed December 31-Jan 3
 
Book Appointment

As we continue moving through this bizarre holiday season, I would like to give special attention to the importance of practicing gratitude.

Gratitude is not just a feeling, it's also an action that brings about positive biological change, and is particularly helpful during challenging times.  It's more than being thankful, because it also involves a social relationship and a deeper appreciation that creates lasting positivity.

“Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives … As a result, gratitude also helps people connect to something larger than themselves as individuals – whether to other people, nature, or a higher power.”  ~ Harvard Medical School

Health Benefits

• improved mood
• deeper connections
• increased happiness and satisfaction with life
• less inflammation
• more optimistic outlook, leading to positive lifestyle choices
• improved sleep 
• feeling part of something bigger 
• better health outcomes (mind-body connection) - surgery recovery, heart problems, headaches, stomach upset, infections, etc.
• increased ability to reach goals
• higher self-esteem
• more resiliency

How to do it

1. Keep a Gratitude journal
   - write down three things every day that you are grateful for (it can be a sunset, your dog, clean water... )
2. Notice how often you say "thank you"
3. Acknowledge how far you've come and celebrate your wins
4. Count how many things are going right
5. Recognize when someone else does something nice for you and acknowledge it
6. Use all of your senses to experience the world - touch, taste, smell, see, hear - especially in nature or when you are eating
7. Practice saying something you are grateful for when you close your eyes at night or when you first wake up in the morning
8. Write a letter to someone that has inspired or influenced you and send it out of the blue (a colleague of mine, Dr Jason Loken, has an initiative to have as many people as possible send gratitude letters beginning December 21st to help elevate the collective spirit, cool right?)
9. Call your loved ones regularly - friends, siblings, grandparents, children, parents
10. Do a random act of kindness or pay compliments to others

Regularly practicing gratitude keeps us centred and grounded, and it acknowledges our interconnected world.  It helps to reduce feelings of fear and loss of control, and also scarcity because it's the antidote to always wanting more.  

Even in tough times, there are things to be thankful for.  Although, I deeply recognize that although we are all in the same storm, we're not in the same boat.  This holiday season could be bringing up all kinds of emotions from loneliness, to loss of traditions, to relief of avoiding big gatherings, and also love, peace, and joy.  Regardless, practicing gratitude will be helpful to you.


Today I am thankful for:

• reconnecting with true friends
• this morning's sunrise
• feta cheese on my salad today (a special treat)
• And... 
  
  My patients.  This year has been incredible in so many ways, but I honestly could not have gotten through any of it without you.  From the drive to keep going, to the distraction from everything else happening, to serving an important purpose in the world - from the bottom of my heart, thank you.

I wish you the very best holiday possible, and I look forward to seeing you soon.  We will be open for virtual and in-person care.

Dr. Christa
 
"There are only two ways to live your life.  One is as though nothing is a miracle.  The other is as though everything is a miracle."
~ Albert Einstein