​Many people believe that having mental health issues means that you are crazy but that is not the case.  Mental health issues can mean anything from dealing with stress, anxiety, grief, worry, fear, shame, guilt.  Who doesn't deal with those issues everyday?! We all have mental health issues, just at different levels. 

​​Mental health and how to treat it is a complex issue and there is no “one way fixes all approach” as it affects everyone so differently. By definition, mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.  Throughout our lifetime we will go through situations and experiences where our mental health is affected. This doesn’t mean we are affected by it our entire lives, just through that experience.  We all have the capability to suffer from mental health issues just as much as we have the ability to work through them and find a balance.  
 
In today’s day and age prescription drugs are incredibly over prescribed as a treatment plan for mental health issues, among many other things, but there are lots of all natural options. Like exercise, acupuncture, meditation, relaxation techniques and writing to help bring your body back to balance.  The one we are going to discuss today is Acupuncture.  Now for those of you who aren’t familiar with Acupuncture. Acupuncture is a complementary medical practice that entails stimulating certain points on the body, most often with a needle penetrating the skin. How does inserting needles into the skin help your mental health? Mental health in Traditional Chinese Medicine(TCM)is viewed very differently than in Western Medicine.  TCM sees mental health as an imbalance in the body’s energy (qi).  Imbalances can happen in certain “organs” or “organ energy pathways” - a disturbance is almost always a blockage, an excess or deficiency in one or more of these energetic pathways that function to communicate and regulate balance and well being in the body.
 
In terms of mental health, TCM views each “organ system” to have a related emotion that rules that organ/pathway. This can be a good thing when qi is flowing smoothly but imbalance or obstruction in flow can cause issues. Imbalances are almost always accosted with an excess in emotion.
 
In TCM the:
 
Joy/Anxiety is related to the Heart
Motivation/Anger/Frustration/Depression is related to the Liver
Drive/Grief is related to the Lung
Willpower / Fear is related to the Kidneys
Thinking/ Focusing/ Over-worry  is related to the Spleen
 
 
Let me give you some examples to help you relate:
 
A person who has a lot of drive, works hard, stays up late and/or is effected by stressors such as deadlines has a tendency to exhaust there “liver” energy. This can lead to an imbalance and stagnation of energy in that pathway, leading to symptoms like inability to cope with stressful situations well, frustration, lack of motivation, anger, short temperedness, neck and upper back tension, temporal headaches and depression.   In a case like this a TCMD would work with herbal medicine and acupuncture to strengthen the Liver energy to better cope with external stressors, smoothen and reopen blocked energy channels that were causing tension and pain and calm the mind and spirit.
 
Another common pattern seen in clinic is when a patient is experiencing an abundance of external excitement or overwhelm. Good or bad (joy or stress), this can lead to an imbalance in the Heart pathway. Energy can get stuck and turn to fire leading to symptoms such as anxiety, over joy, a tight sensation in the chest/throat, heart palpitations, easily startled, difficulty falling asleep and over excitement.  In this case a TCMD would work with herbal medicine, acupuncture and possible dietary recommendations to help cool the “fire”. Relax the body, spread stuck energy, calm the mind, promote sleep and enhance the individuals ability to deal with external stimuli.
 
Let’s focus on the liver and see if we can help you understand the relationship of Qi, emotions and the body.  The liver is responsible for managing the smooth flow of blood and Qi—and emotion—throughout our bodies, it’s easy to see that chronic anger or stress will, sooner or later, take its toll on the health of the Liver and our health overall. Symptoms such as tendonitis, migraines, heart palpitations, high blood pressure, insomnia, digestive problems, changes in vision, and menstrual difficulties can be signals from our bodies of Liver function imbalance.

Mental health in TCM is a BIG chapter, as there is a multitude of different combinations that can arise and form patterns unique to each patient. This is also why TCM can be effective in supporting and treating mental health issues. A TCMD will always tailor the treatment specific to that patients specific unique pattern rather than a one pill fits all solution. Always targeting the root cause rather than just the symptoms
 
 
References
https://www.tcmworld.org/emotion-commotion/
https://www.verywellmind.com/emotions-in-traditional-chinese-medicine-88196
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3870484/

The major differences between physiotherapists and sports therapists are: 

1. Scope of Training
   There is overlap between the two professions with physiotherapy holding a broader scope and both types of practitioners often work together in sport and clinical settings. Physiotherapy requires an undergraduate and master’s degree and includes training in the diagnosis and rehabilitation of musculoskeletal, neurological and cardiorespiratory conditions in outpatient, community and hospital settings, whereas athletic therapy requires an undergraduate degree and post-graduate certificate and focuses predominantly on musculoskeletal injuries.
   
2. Type of Clients
   A physiotherapist deals with all kinds of patients who need rehabilitation after any kind of injury. They have their clients in hospitals, clinics, sports teams and referred from doctors. They have a wide scope of practice. In contrast, athletic therapists work closely with athletes and athletic teams. They are usually present during the training and sports events and manage the injury at once, responding to medical emergencies on the field.
   
3. Preventive services
   Both athletic therapists and physiotherapists can be hired by athletes or their teams to help them maintain an optimum level of fitness. Hence, they also provide preventive services and educate their clients about prevention of injuries. Both may be involved in training their clients. Clinical physiotherapists tend to see a heavier caseload of patients who have been injured or are faced with disability, and to rehabilitate patients pre- and post-operatively, whereas athletic therapists have a tend to have a heavier field/gym presence.
4. Location of practice: As mentioned above, sports therapists work in close association with teams and usually travel along with during competitions. Sports vicinity is their main area of practice. Physiotherapists practice mostly in their clinics; and health centers like hospitals. Although, both of them are authorized to run their private setups; job locations differ accordingly. 

​We hope this post has been helpful to assist you in choosing a therapist, or team, that meets your needs. If not, give us a call and one of our Calgary staff can walk you through which treatments are best suited to your particular situation. While we don’t have an athletic therapist on staff we can and do collaborate with athletic therapists, personal trainers, yoga instructors as well as within our team of massage therapists and acupuncturist to ensure we get you back to health and back to sport as quickly as possible. ​​

In the current era, we are witnessing a huge shift of people going back to traditional medicine for their health and fitness using natural approaches such as massage, acupuncture, and herbs to heal their bodies. These modalities bear no side effects and have been proving their effective benefits for hundreds of years. 
Acupuncture is top of the list among all these alternative methods of healing. It involves the insertion of tiny needles at specific body points at varying levels of depth. It was started about 3000 years ago in China and became popular in the West during the early 70s. It is the safest, strongest and most researched technique to maintain an optimum level of wellness. 

Despite many studies and growing popularity, there are still a lot of myths and questions about acupuncture.  Here, I am going to debunk some of the common myths about acupuncture; presenting you a clear picture about acupuncture benefits. 

Have you injured a muscle recently? Are you unable to get rid of your backache? Do you have swollen joints? Are you trying to rehabilitate from an automobile accident? Do you suffer from osteoarthritis? Are you sick of bearing pain for years? Do you want to find the clear answer to these problems? Who can help you best, a physiotherapist or a massage therapist? 

If you can relate to any of the above questions we’d like to answer all your queries once and for all. After reading this article, you will be clear about which therapist you need. There is a lot of confusion among masses regarding the differences between these two amazing methods of healing, such it’s difficult to choose a therapist that suits your issues perfectly. Physiotherapy and massage therapy, both are aimed at relieving pain and restoring the body to its optimum levels of health. They both have the power to restore the function and vitality of the body.

​Let’s compare the main differences of physiotherapy and massage therapy side by side to give you a clear understanding. Hopefully, you will be able to choose the right therapy for you after having read these points: 

1. Physiotherapy services treat acute and chronic injuries and help with injury prevention. Massage therapy is used for muscle relaxation and muscular pain alleviation. In physiotherapy, you will have to give a detailed medical history and undergo an extensive physical examination before starting treatment. A Massage therapist does a detailed medical history and depending on the goals of the patient can do a physical assessment prior to determining what type of massage will be needed. At EnduraHEALTH, with your permission your massage therapist and physiotherapist may discuss your needs and collaborate in providing hands-on treatment and an appropriate exercise plan to maximize your outcomes.   
   
2. Physiotherapy treatment at EnduraHEALTH takes an evidence-based exercise-as-medicine approach.  Evidence-based treatment of many injuries includes using strength-building and muscle stretching techniques to address issues of tightness and weakness which can lead to pain, dysfunction, and poor sport performance. Physiotherapy will use hands-on techniques including mobilization with movement, muscle energy, functional dry needling and joint mobilization to improve mobility and mitigate pain. Massage therapy focuses on tissue manipulation by hand and may include the use of certain oils/creams. Kneading, gliding, compressions, friction, percussion, vibrations, and stretching are the main techniques used by a massage therapist without involvement of any medical equipment or gadget. Together, your massage therapist and physiotherapist will work to help you manage your symptoms so that you can give your all to your exercise plan and ultimately improve pain, strength and performance.  
3. Rehabilitation is the main focus of physiotherapy; while massage therapy provides relief for muscular pain. Massage therapy can be seen as a preventive holistic measure to maintain a good state of health; while physiotherapy is the active element of injury recovery and prevention.
   
4. Massage therapy can provide mental relaxation and stress relief in a calm setting  through relaxation massage and central nervous system stimulation. Massage therapy can provide stress relief by manipulating specific trigger points and trigger areas. A relaxation massage session from a registered massage therapist can be effective in reducing mental stress and anxiety. Stress management in physiotherapy is typically achieved through exercise and mindfulness meditation.
   
5. Physiotherapy is a compulsory component of managing many critical diseases while massage therapy is tailored for overall wellness. In cases of major diseases, you must consult your doctor before getting started with any physiotherapy and massage therapy programs.
   
6. Physiotherapy is a compulsory component to manage many critical diseases while massage therapy is tailored for overall wellness. In cases of major diseases, you must consult your doctor before getting started with any physiotherapy and massage therapy programs.

Thanks for reviewing differences between physiotherapy and massage therapy, and how the two disciplines work to compliment one another. If you have any questions, give us a call and one of our Calgary staff can walk you through which treatments are best suited to your particular situation. ​

Are you tired of body aches? Do you have to miss work due to pain? Are you tired of visiting doctors? Do you want to prevent the recurrence of back pain? How can you get relief naturally?  You are not alone in this matter. Millions of people have similar conditions. Natural therapies like acupuncture and massage are time-tested and proved to be very comforting and effective in such cases. Save time and irritation from traditional medicines by using natural ways to get relief from sports injuries and back pain.  
​
Before comparing acupuncture and massage; we’ll briefly introduce these two amazing techniques. 

In acupuncture, small needles are inserted in the specified areas of the body in accordance with meridians points with varying levels of depth. Acupuncture is often a more effective option to relieve back pain naturally as compared to medication and physiotherapy. If your body pain is uncomplicated with no prominent causes, acupuncture could be a right fit for you. However, studies have also suggested that if pain becomes complicated, involving multiple areas of the body, then acupuncture may not prove to be useful in providing the required relief. 
​
Acupuncture as a natural treatment to provide pain relief has been studied widely and research data is suggestive of its effective results. Acupuncture is best to employ in acute pain. It has been found that acupuncture provides a long term and sustained relief from pain as compared to certain pain killers with a short-term effect.   

​Massage, according to recent studies, should be taken as an effective treatment when it comes to relieving the contracted muscles and lower back pain.  This is a generally accepted method by most people as it provides instant relief. It relaxes the muscles and helps the joints to remain at an optimum level. 
​

Now, you might be wondering about making a choice between massage and acupuncture?  Which one is superior to the other? Is it better to visit a massage therapist to get your tense muscles to relax or visit a Doctor of Traditional Chinese Medicine? Both of these methods have their own pros and cons. This verdict can’t be declared in a clear Yes or No. The choice of adapting any of these two options depends on the chief body complaint and personal choice. There is no need to take a hard line between these two natural methods. 

If you are having a sharp and stabbing pain, it means that nerves are over activated due to an injury or muscle injury. Such type of pain needs to be abolished as soon as possible and acupuncture is the recommended choice here. The acupuncturist will use the needles to rectify the blood and energy area of the affected area and you will get prompt relief. 

​In case of dull and chronic mild body pains, massage is your friend here. It will relax the tensed muscle and increase the blood flow to an optimum level. A massage session of 30 minutes will take away your dull tiredness and will make you feel fresh, restoring your natural energy. 

​The answer is Yes; without any hesitation. There is no harm at all! In fact, we’d recommend booking a massage after acupuncture. These two methods can be used as an integrated therapy to enhance their benefits. Acupuncture and massage work at different body levels and combining the two therapies will bring maximum and long-term relief to body aches. The blood and lymph flow will get channelized and you will feel much energetic and lighter.  

​Call us to book a free 15min consult in our Calgary clinic to learn more about acupuncture and massage and how we can help you.

Its that time of year again, the days are shorter, colder, and we find ourselves surrounded by an abundance of sugary, tempting treats as we enter the festive months and holiday parties.  We may find ourselves having a harder time waking up and heading out for those early workouts on dark frigid mornings. Many of us search for something new to keep us motivated and active during the winter months.  Joining a new gym, starting a fitness challenge, buying a monthly spin pass - all are great ways to keep us moving, happy and burning off those extra sugar cookies…right?
​
Staying active and motivated year round is great, and for so many of us it’s a means of keeping our minds as much as our bodies healthy. Being part of a fitness challenge or training program is a great way for us to maintain a healthy routine, make new friends, challenge ourselves, feel inspired, set some goals and feel accountable by constantly showing up. But it can come with a cost. Sometimes these highly regimented programs can be too demanding, and we find ourselves feeling drained and spread too thin. A term commonly known as “burnout”.

Burnout is defined as a physical or mental collapse caused by overwork, over-training or stress. It is easy to develop, as warning signs are often masked by our excitement at the results we are seeing in the gym, and our motivation to complete the program. ‘No excuses!’ Next thing we know we are waking up an hour earlier to fit in that early workout, eating on the go, restricting our food choices, saying ‘no’ to nights out with friends, and coming home at the end of the day feeling physically and emotionally drained. Sound familiar? Motivation, constancy, eating right and regular exercise are all important components of health, but the most paradigm piece in achieving long lasting health & fitness is balance.

Knowing what to watch out for is the first step in determining if you are on the road to burnout. You may notice your resting heart rate is higher than normal, workouts seem harder than usual, or you require a longer time to recover. Foggy thinking and emotional changes such as irritability, sadness or disinterest are common, and activities that you once enjoyed may no longer excite you.  You may feel frequently under the weather, chronically worn out, and overwhelmed by workload or tasks that never used to phase you.  Loss of motivation, feelings of bitterness, withdrawal and changes in appetite are all other warning signs. If you associate with 3 or more of these, you may want to consider intervention / preventative steps.
 
The first thing to consider is taking a break or dialing down the intensity of your workouts. This can be for a few days, weeks, or even a season, depending on your activities and the main source of burnout. Other tips include, ensuring extra sleep, and perhaps cross training or restorative yoga/mobility work rather than intense exercise.  Nourishing your body with whole foods, drinking lots of water, ensuring you are eating enough, and at the right times are all important. Take time for other hobbies, getaways and indulgences. Celebrate your accomplishments, big or small!  It is easy to become overly hard on ourselves when leading such regimented schedules. Take time to dream up your next goal. Incorporate regular self-care practices.  Journaling, baths, massage, acupuncture are all great ways to re-balance and recharge. Finally, consider boosting your resilience with herbs and nutrients that support your capacity to deal with stress and combat exhaustion.

About the Author:  Dr. Rae LaBerge DTCM, RAc, CHN Holistic Nutrition Consultant
Dr. Rae works holistically to help others reach their health, wellness & fitness goals. Blending traditional Chinese medicine with modern science to balance and restore, thus returning the body to its natural rhythms to achieve optimum health, performance and lifestyle.  She works closely with her patients and has a special interest in the treatment of conditions such as burnout, sleep disturbances, hormone imbalance, digestive conditions, anxiety, depression, athletic performance, pain and injuries. 

I can’t be the only one who woke up a couple weeks ago to the foot of snow on my car and thought, “Why the f*#k do I live here?!”  I was physically angry as it took me 25mins to clean off my car only to sit in it for over an hour while making it 2kms from our house.  Now I know it was the first snow fall and it’s always the worst but I really started to understand why people move cities, or even countries, simply because of our horrible winters. Now I don’t have the luxury of simply packing up my life and moving some place warm and delightful so how am I going to survive the next, potentially, 6 months of winter?!

I have made the conscious decision to embrace it.  I can’t fight it because I won’t win. But it is part of living in Canada and I can’t live in my basement for the next 6 months.  I grew up in Canada so this is not new to me so how come I haven’t been able to embrace it by now?! To be honest, I don’t really know. Mentally the winter takes a toll on me, I find myself losing motivation to be active and spending more time curled up on the couch with a glass of wine and Netflix.  I know that moving and being out in the fresh air always makes me feel better but when it is -30 outside I just can’t seem to make myself get off the couch. I can’t be the only who feels this way?

Now I am a planning/goal oriented kind of person so I came up with a game plan to attack my winter blues. Here it is….

1. GET MORE ACTIVE. When I look outside at the winter and I start to get discouraged I will remember the feeling I will have after I exercise.  That feeling of being invigorated by the fresh air and positive endorphins pumping through my body.  I will think of those people who don’t have the chance to get outside and do something good for their bodies and mind and I will be grateful for the ability that I have. I will think of Drake, my long lost scar from Hamstring Avulsion surgery 3yrs ago that had me bed ridden for almost 8 weeks.  Then I will look at the couch and think of how I will feel if I choose to lay on it for the next couple hours. I will make the conscious decision to get layered up and go sweat for just 20mins, which almost always turns into longer. Did you notice the word I used there?  CHOOSE. We always have a choice.What outdoor activities will you choose to do more of this winter?
 
2. LEARN SOMETHING NEW. Now I still haven’t figured out what exactly “the something new” is but I do know that my routine is feeling a little stagnant.  I have been religious about the gym for the last year and I feel really body strong but mentally I don’t know if I can handle the gym routine for another 5 months.  I know that learning is important to our growth and I am thinking that maybe it’s time to explore something new just for fun. Remember when we would exercise for fun?!  Sometimes our exercise becomes training and more obligatory depending on goals or races we have but what happened to doing it because we enjoy it?      What is something you would like to learn this winter?

3.  MAKE PLANS with friends.  If I commit to getting together with friends I will almost never bail, unless there is a foot of snow on my car and new episodes of Scandal just came out. No wait, isn’t that what I am trying to fix?!  I know that during the winter I need the accountability of other people relying on me to get me out of the house.  Sometimes I think it’s funny that just committing to ourselves isn’t enough. Aren’t I the most important person in my life?  It’s weird how that works but it’s also very common to need that outside accountability and I have learned to accept it.  Especially if making plans with friends means drinking wine:)

4. SLEEP 8-9 hours a night and don’t let myself sleep-in on the weekends.  My body tends to work way better on a consistent amount of sleep.  I have already found sticking to only 8-9hours of sleep a night hard for me. I think it’s because of the darkness in the mornings.  In July, when my alarm goes off at 6:30am to hit the gym I am up and at it without hesitation but now a days when my alarm goes off I turn it off and go back to sleep.  People have told me to get one of those light alarms that slowly get brighter when your alarm goes off and to be honest, I haven’t tried it.  What I have found interesting is that in the recent weeks of sunshine I have been getting outside for my walks and runs again and I find that I am getting up much easier when that alarm goes off.  This supports research that says that just 20mins of sunshine a day will help reset your internal clock.  The circadian rhythm is our internal body clock and it helps regulate sleep, hunger and happiness and….it responds to sunlight!  Did a light bulb just go off?!  Sunlight…light bulb…get it? Haha!  Anywho….just 20mins a day. That is nothing.  They even say just sitting by a window basking in the sunlight for 20mins will suffice. Who can’t do that?!  We have all walked by our dog or cat laying in the beam of sunlight on the floor and said, “man what a life they have?”  So get on the floor and join em!  We won’t judge:)

5.  I will DRESS APPROPRIATELY.  I am that crazy person who walks around in their sandals and sweater in the middle of January. I go from the house to my car to the parking garage to my office, all the while freezing my butt off the entire drive to work. So stupid! I can literally hear my Mom saying, “What if your car broke down?” So planning ahead, I have brought my winter boots up from storage and put all my flip flops away for the winter.  I know my feet will appreciate it the next time I have to clean off a foot of snow from my car. 
 
So this is my game plan to battle the winter blues.  I hope you enjoyed it, learned from it and laughed a little:)