Your Health Condition 1

Why It Is Crucial Not To Buy Into Becoming Your Health Label 

One of the things I always talk about with my patients who have a chronic disease state, or women’s health issue, or any health issue, is that it is crucial not to buy into becoming your health label.

The more we focus on a disease state, the harder it is to manage, and the worse all our symptoms become. Then the vicious cycle, and merry go round begins and never seems to end. The more we feed something, the bigger it grows.

There are now lots of research to back this up and why when treating disease states, pain, and other associated symptoms there needs a multimodality approach. You cannot separate the physical and mental aspects of a disease, and the impact that the mind can also have on a disease and its symptoms.

As per usual, when we talk about a difficult subject, which will probably trigger some, I always ask everyone to try and take the personal out of things. This subject is being discussed with the intent to help people, because it is a very important topic that needs to be talked about. This is seen very often in practice, and is often hindering people in them getting better, so it needs to be discussed.

The difference between Research and a Google Search

When someone is first diagnosed with a disease state, it is often understandable that someone would want to try and find a way to help their health issue. This is actually something I encourage all my patients to do. Part of what I do is educating patients how they can best manage their disease and also the importance and difference between good research, compared to someone’s google search.

Research, and a google search, are two totally different things and many people get this confused. I have talked about this often in many of my articles, and also explained why Dr Google is not a good place to get your health information from. Despite that, any free to the public research papers that may be out there are many years old, and now out of date. The other things is, unless you have done study in how to quantify good research, you could be taking some very bad research data and believing it to be true, when in fact it is complete rubbish. Research data analysis and terminology takes years to understand fully, and no google search is going to help anyone learn that.

That does not mean that one should not be educated and stop trying to find out about their disease state. But, there is a point when someone is constantly looking for answers, or then becomes obsessed with their disease and symptoms, that this can become very unhealthy. It can also lead to exacerbation of symptoms, increased mental health issues, lack of quality treatments and management, and over analysing even the smallest of symptoms.

Finding the right support

I know I am a big advocate of people getting support, but often we see people getting their health advice from the wrong areas, such as social media groups, who say they are support groups. The hard thing with many of this groups is that they are often run by untrained people, have no qualified health professionals to give proper advice, and many times they are focussed on the negative aspects of a health issue. This then leads to more negative thoughts, and can actually be a source of toxicity and holding you back from real professional help. It is a catch 22 situation and why people need to be careful which groups they join.

This is why people should only join professional support groups facilitated and mediated by health professionals, and people trained in a certain health issues. These groups are also moderated properly, and are kept to factual discussion and centred around positive solutions, rather than negative talk that we see in a great deal of groups.

Focussing on health issue can intensify symptoms

There is so much credible research about how focussing on our symptoms can have the negative consequence of increasing the intensity of the symptoms and also pain. This, in turn, can create more worry about the symptoms, which brings on more anxiety sensations, and increases our desire to focus on our symptoms even more. This is why it is important to work with health professionals to explore ways that you can start to decrease the amount of time spent focussed on health symptoms and worries, reduce reliance on addictive medications, and thus start to break this vicious cycle.

People who experience health anxiety will often find themselves scanning their bodies for signs of ill health and then worrying about bodily sensations. This is not to take away from people actually having very real symptoms from their disease state and health issues. To a certain extent, it is normal to be aware of bodily sensations and changes, and to pay some attention to potential health problems.

Identifying things that can trigger flares

People will have flares of symptoms from time to time, and often there can be no reason for the flare. But in practice, healthcare professionals are trained to ask the right questions and will identify things that cause flares too. Most times, a flare is causes by blowouts in diet, increased alcohol intake (binges), increased stress and anxiety, lack of quality sleep, dehydration, and over doing it. People can also get flare from withdrawal and rebound effects of some medications too. Stress and anxiety are some of the biggest triggers for people and why it is some important to look at the mental and emotion aspects of healthcare management too.

There may be many things that cause a flare and it is important to get help to identify what these are, and to help avoid these triggers in the future.

Retraining your thoughts to be more positive

If you are spending too much time focussing on your symptoms, or you find it difficult to stop thinking about these symptoms, you may need to start working on retraining your thoughts and attentions onto more proactive and positive things. This is where seeing a psychologist as well can help with reduction of symptoms and pain management too.

Unfortunately when we focus on our disease state, or health issue and its associated symptoms, this can actually amplify the intensity of the symptoms, and thus bring on more worry and anxiety symptoms. It can also amplify pain levels and decrease someone’s ability to cope. Chronic pain clearly affects the body, but it also affects emotions, relationships, and the mind. It can cause anxiety and depression, which in turn, can make pain worse. It is that vicious cycle again that need to be broken.

Coping skills to help you have a normal life

When we are focussed on our symptoms, it can take our attention away from everyday activities and even from important tasks. It can also affect their job and also their intimate relationships. It also takes away from actually seeking proper help and management of a disease state, or health issue, from a qualified health professional.

For example, have you ever found it hard to focus on a household chore, or focus on your work, because your attention kept wandering back to a particular area of your body, back to health worries, or back to a particular symptom?

Learning to retrain your attention is therefore an important step in overcoming your health anxiety. It will not only reduce the amount you focus on your symptoms and your disease, but it will also free up your attention to focus on other activities and experiences. It is about helping you have the coping skills you need to have a normal and productive life, rather than constantly focussing on your health issue, and then creating the vicious cycles around that.

Changing behaviours to help manage your health

Once you work with healthcare professionals to help you with coping skills, to assist you in not focussing on symptoms, and your health issue, you will then be in a better position to decide if you would like to change that behaviour. You are also in a better position to be able to deal with flares if they happen and also look at things that can help you better manage your health issue and symptoms. It will also help you with the constant reliance on medications, and painkillers etc, and help you to use them when you really need to.

Never try to manage your health issue on your own

This is why it is so important not to try and manage a health issue on your own, and seek the help of professionals who can help you with multimodality approaches to health management, and look at all the aspects of a health issue. This includes the physical and emotional aspects too.

You are not your disease and not your health label

You are not your disease and your disease does not define who you are. This is why it is so important not to buy into the label of your particular health issue. You need to not let your health issue control you and with the proper help, you can live a normal life, like so many others who have sort the right help already do. You can get your life back with the right help and right health management. Once you do the work, and experience the benefits, you will know it can be done and how much it can change your way of life.

Final Word

If you need help with a women’s health issue, or a particular health issue, you can always contact my friendly staff about how I may be able to assist you. There are also practitioners that are part of The Experts Program, whom we can refer you to and work in with as well.

Regards

Andrew Orr

No Stone Left Unturned

Master of Women’s Health Medicine

The Experts Program

References

  1. Bushnell MC, Ceko M, Low LA. Cognitive and emotional control of pain and its disruption in chronic pain. Nat Rev Neurosci. 2013;14:502–11.[PMC free article] [PubMed] [Google Scholar]
  2. Blyth FM, Macfarlane GJ, Nicholas MK. The contribution of psychosocial factors to the development of chronic pain: the key to better outcomes for patients? Pain. 2007;129:8–11. [PubMed] [Google Scholar]
  3. Aschbacher K, Adam EK, Crofford LJ, et al. Linking disease symptoms and subtypes with personalized systems-based phenotypes: a proof of concept study. Brain Behavior Immunity. 2012;26:1047–56. [PMC free article][PubMed] [Google Scholar]
  4. Breivik H, Collett B, Ventafridda V, Cohen R, Gallacher D. Survey of chronic pain in Europe: prevalence, impact on daily life, and treatment. Eur J Pain. 2006;10(4):287–333. [PubMed] [Google Scholar]
  5. Scott KM, Bruffaerts R, Tsang A, et al. Depression-anxiety relationships with chronic physical conditions: results from the World Mental Health Surveys. J Affect Disord. 2007;103(1–3):113–120. [PubMed] [Google Scholar]
  6. Closs SJ, Staples V, Reid I, Bennett MI, Briggs M. The impact of neuropathic pain on relationships. J Adv Nurs. 2009;65(2):402–411. [PubMed
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Do you sometimes have a good day?

Do you sometimes have a good day?

Sounds like an odd thing to ask someone but the reality is that many people actually wake up each day with the reality that today may not be a good day, or that they only have a good day every now and again. If that is you, you are probably one of the millions of people in this country suffering depression.

More than one million people in Australia suffer depression each year and of those about 160,000 of those are teenagers. Australia has the highest per capita anti-depressants use in the world and seeing we are supposed to be the lucky country, many of us are not so lucky it seems.

Many people wake each day to find themselves not wanting to face the day, but rather stay in bed and hide beneath the doona to escape the day that confronts them. Life can seem dark, gloomy and almost not existent. The thought of facing the day, let alone people, can seems like a day in the dark fires of hell. One minute you can be having a laugh and the next minute someone could say the minutest thing and have you in tears.

While you feel so exhausted, sleep can be very erratic. The exhausting takes over, the negative thoughts set in and everything just seems so damn hard and overwhelming. The back dog takes its huge bite and the spiral into the dark realms of a typical day with depression sets in like ground hog day once again. The feels like there is no end in sight, no help and life seems almost pointless.

For millions of people this is how the day starts and the day ends. If this is you, you most likely have depression. But the good news is that there is help out there and there is a way to end the internal fight within.

Multimodality approach

Before I go into what can help, let me be 100% clear about treating depression. It requires a multi-modality approach to treat it, not just a pill. So many people come to see me for help with depression and just want a pill to help it. While there are treatment (medical and complementary medicine) that help with treating depression, there is no one pill to fix it. Because the medical treatment involves a pill, people get so used to wanting a quick fix of a pill, but the honest truth is that anti-depressants, or a pill of any kind, do not fix depression.

Yes, they help with serotonin levels, but they do not treat the root cause of depression. Worse still, long term use of anti-depressants (while beneficial short term) can lead to cardiovascular disease, dementia, Alzheimer’s and other cognitive conditions.

Alcohol and other stimulants

Secondly, alcohol and other stimulants only make depression worse. They not only interfere and affect medications and are contraindicated while taking medications (SSRI’s), but they also interfere with the chemicals in your brain, making depression worse.

Withdrawal effects of medications

The next thing I need people to know is that when it is time to come off any medications (SSRI’s), you will have side effects, even when tapered down slowly. Medications should never be stopped suddenly and always tapered down slowly.  Like any drug, you will have withdrawal effect and this is the cause of many people getting scared and go back to the safety net of medications again. Withdrawal is a normal process that you are going to go through and if done properly and in conjunction with natural medicines to ease this process, this transition process will take about two weeks and should be much easier.

The only way to assist with helping depression properly and effectively is a combination of counselling, medications, complementary medicines, diet, exercise and lifestyle modifications. If you miss out one of those components then you aren’t going to treat depression properly and the reason so many people do not get their depression sorted out.

Complementary medicines

Research has shown that Acupuncture on its own, by a series of treatments, may be as effective as antidepressants, without all of the side effects. Research has also shown that Acupuncture may be equivalent to talk therapy (counselling) when used in a series of treatment. Chinese herbal medicines may assist depression and you will need to see a qualified Chinese Medicine practitioner to have individualized care, treatments and medicines just for you.

Omega oils have also been shown to help with depression as have many complementary medicines and supplements.

Diet and lifestyle modifications, especially low GI anti-inflammatory based diet will definitely been shown to be of benefit with depression too. As I said before it is about a multimodality approach alongside counselling that is needed to treat depression effectively and properly.

Restoring the microbiome with beneficial good bacteria has also been shown to assist depression and mood disorders. This is due to the gut/brain interconnection. But as mentioned previously,there is no magic pill to make depression go away on its own.

Become creative, dynamic and effective

As one of my old lecturers used to say, the best way to treat depression is making someone creative, dynamic and effective. By that we mean get them into something they love to do (Creative). Get the passion for life back. Get them exercising (Dynamic) to get those natural endorphins, dopamine’s, melatonin and serotonin levels working. Give them the right diet, the right supplements and lifestyle adjustments and they will then be on their way to feeling better all over (Effective).

Nobody needs to suffer with having a good day sometimes. There is help out there and it does require a multimodality approach to assist with better moods and a better life.

If you do need help with having more better days, contact my friendly staff and find out how I may be able to assist you.

If you are in crisis, please call lifeline on (131114). You can also attend your nearest emergency center.

You can also see your general practitioner for a referral to a counsellor, psychologist, or psychiatrist. Beyond blue also have some great resources too.

Regards

Andrew Orr

-No Stone Left Unturned

-Women’s and Men’s Health Advocate

 

References

  1. Acupuncture and Counselling for Depression in Primary Care: A Randomised Controlled Trial – https://doi.org/10.1371/journal.pmed.1001518
  2. Hugh MacPherson, Andrew Vickers, Martin Bland, David Torgerson, Mark Corbett, Eldon Spackman, Pedro Saramago, Beth Woods, Helen Weatherly, Mark Sculpher, Andrea Manca, Stewart Richmond, Ann Hopton, Janet Eldred, Ian Watt. Acupuncture for chronic pain and depression in primary care: a programme of researchProgramme Grants for Applied Research, 2017; 5 (3): 1 DOI: 10.3310/pgfar05030
  3. https://www.sciencedirect.com/science/article/pii/S1551714417306353
  4. The role of inflammation and the gut microbiome in depression and anxiety-https://doi.org/10.1002/jnr.24476

Stress, Distress and De-Stress

Knowing the difference between stress, distress and de-stress.
Many people do not realise that being constantly busy and being stressed slowly creeps up on them and can one day cause major health issues for them. Being busy for for the sake of being busy is a very common issue these days. We actually refer to it as “The Disease of Being Busy”.

Too many people run their lives and their social status around this term. It is not a badge to be worn with pride at all. When people say that they don’t know how to slow down and relax, this isn’t good. They actually need to learn and retrain the body how to relax and what it feels like to relax.

Being too “Busy” causes stress on the body and can lead to disease, or exacerbate diseases that are already there. It also makes pain worse too.

Life is too short to be busy all the time and just being busy being busy. There is always time in a 24 hour day to take at least 1 hour for self. It is OK to leave emails, leave the washing etc and just be.

At my clinic I help people with learning how to relax and also giving ones body time out with many different forms of treatments. I also work in with counsellors, psychologists, and mindfulness practitioners,  who can teach people coping skills of how to slow down and enjoy life more.

Life is not a race and it is important that we teach children that being too busy is not OK either. It is OK to say “No” to everyone and just take time for self.

Stress and distress can not only cause physical symptoms, such as pain, but it can also cause emotional and psychological issues too. Stress can also kill you.

Symptoms of stress can accumulate over a long period of time and then present with acute symptoms, which can then become chronic. This is why I talk about learning to put yourself first and put your oxygen mask on before attending to others.

It is important to be aware of stress levels and also learning coping strategies and learning that being busy for the sake of being busy, may one day catch up with you and slow you down for good.

Have a listen to my latest video post about stress, distress and de-stress.

Regards

Dr Andrew Orr

-No Stone Left Unturned

-Women’s and Men’s Health Advocate.

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Anxiety and Chronic Pain and Chronic Conditions

Chronic pain and chronic illness can be debilitating. Both pain and chronic conditions can go hand in hand and both can interfere in the daily function in life.

While chronic disease state can cause pain, many do not realise that there are also other factors that exacerbate chronic disease and chronic pain.

Diet, alcohol, drugs, cigarettes, additives in food, chemicals, environment, and emotions can all exacerbate and flare chronic disease state and pain. But some of these things people do not correlate to being part of their daily struggles and increased levels of pain.

Anxiety and depression are two of the things that can exacerbate pain and also lead to chronic pain pathologies. For this post I am going to focus of anxiety because I see so many people who have it. Many people do not realise that they actually have anxiety.

Many people also ignore the signs of anxiety and fob it off as not being able to switch off, or they think too much, or they just do not know how to slow down and relax. Many just fob it off saying that they are busy and don’t have time to stop. They are basically busy being busy. But is it really all those things they think they are?

What is anxiety?

Anxiety is a normal emotion and almost everyone has experienced anxiety at some point.  It is the emotion that people have when something dangerous might happen. Anxiety is closely related to fear. Fear occurs when something dangerous is happening. Anxiety can also activate that fight or flight response and get one adrenalin activated and running through ones veins. Adrenalin is activated to help us get away from danger. The problem with anxiety, danger isn’t really happening. It is the perception of something that may happen. None the less, the body prepares for danger and the nervous system goes into hyperdrive and the fight or flight response is activated.

As mentioned before, anxiety can also be when something dangerous is seemed to be pending, or hasn’t happened yet, though we perceive it could.  This is why people with anxiety always tend to be nervous. They are nervous in their feelings, their body and their behaviours as well. These people are quite literally waiting for the possibility of something dangerous to happen, or needing to get up and get moving. They literally cannot sit still.

Anxiety can also be divided into different aspects: feelings, physical manifestations, thinking, and behaviours.

Feelings

A number of feelings are associated with anxiety. It can cause one to feel apprehensive, feel alarmed, feel tension, feel nervousness, feel doubtful and also make one feel out of control.

Physical manifestations

Anxiety can also lead to physical manifestation in the body as well. It can cause muscle tension, increased hear rate, palpitations, increased blood pressure, heaviness in the chest, gastrointestinal upset and urgency, cold hands and feet, increased sweating, dizziness and increased energy and even cause the body to shake.

Thinking

Anxiety can also influence the way we think. It can cause increased worry, increase focus on things that have not occurred, increased focus on possible danger and all of the consequences that could occur, increased thinking of the worst case scenarios of what could happen to one self and anxiety can also cause increased thinking and overthinking in general.

Behaviours

Anxiety can also influence the way be behave.  It can cause restlessness, avoidance of activities ( for fear of perceived danger), cause nervousness, inability to sit still, need to get up and move all the time, and cause difficulty in completing things.

Sometimes, anxiety becomes persistent and then can get in the way of day-to-day life. When anxiety is persistent and interfering in day-to-day life, it’s considered no longer normal. It is then considered a disorder.

Anxiety and pain

Everyone experiences pain at some point in their life, but for those with anxiety and depression, pain can become intense and very hard to treat.

Anxiety is now known to be one the most common conditions that accompanies chronic pain. Anxiety tends to go hand in hand with chronic pain, because pain is a danger signal.  When we get pain it is to signal danger that something is wrong in the body and requires attention.  Pain then sets of the warning system that then leads the nervous system to respond. This then often leads to that fight or flight response talked about previously.

The nervous system’s response to pain just in the same way it responds to danger. This can be in the following ways:

  • Feelings of alarm, apprehension and distress
  • Increased reactivity of the body, such as
  • Increased muscle tension,
  • Increased heart rate ad blood pressure,
  • Gastrointestinal reactivity and digestive pain and upset
  • Increased cognitive focus on the pain, and then a tendency to worry and catastrophize about it
  • Avoidance behaviours, such as guarding, resting, staying home and not engaging in activities that might bring about or increase pain

In acute pain, these responses might be quite helpful. These feelings of pain and fear allow someone to seek help in order to prevent further injury.

In chronic pain, these feelings become anxiety and avoidance behaviours. When someone has chronic pain for a long time, the anxiety and avoidance behaviours can become chronic. The chronic anxiety leads to a chronic sense of alarm or distress, which makes patients nervous and can’t sit still and finds it very hard to relax and recover.

Anxiety and chronic pain

Chronic pain also affects the brain and thought patterns and it can lead to a chronic focus on pain, which pre-occupies the attention of the pain sufferer. Everyday decisions seem to turn on how much pain the patient has at any given time. It also leads to then nervous system to become over reactive. This can then lead to chronic muscle tension, which can switch pain pathways on more and this then leads to more pain. Chronic avoidance behaviours can then lead to an increasing sense of social isolation, inactivity, muscles loss and then not being able to cope or function physically and mentally. Daily life literally can become an effort and the person actually become disabled.

When the body reaches this state the nervous system has become stuck in the vicious cycle of constant reactivity. Pain pathways become more reactive and harder to switch off and pain levels can become very hard to manage. This state of reactivity is associated with a condition called central sensitization. This is where acute pain has becomes chronic and then this goes hand in hand with anxiety and other mood disorders.

Anxiety can present differently in each person

Anxiety can present very differently in each person and chronic disease states can also trigger anxiety. Anxiety can also exacerbate a chronic health condition too. It can be a vicious cycle that keeps going around and around.

Everyone’s cause of anxiety is different and it’s often a combination of factors that leads someone to feel the way they do. Many do not even realise they are suffering anxiety as mentioned before.

It’s important to remember that you can’t always identify the cause of anxiety, or change difficult circumstances. You cannot always be in control of every situation either.

Recognise the signs and seek professional help

The most important thing is to recognise the signs and symptoms and seek advice and support.

There are people that specialise in managing chronic pain. Good pain management programs should use a multi-modality treatment and management approach consisting of the most effective treatments for anxiety, such as counselling and psychology, medications, diet and lifestyle changes, exercise and other therapies that can assist with pain and anxiety.

With the right help and seeing the right people, it is possible to get ones life back despite having chronic pain, and in the process overcome anxiety. The one thing I always explain to people it that you will not be able to do this on your own. You will need help from qualified professionals. No amount of Dr Google, or advice from friends and family is going to be able to help you get through this without the help of qualified professionals trained to help in this area of healthcare.

If you are experiencing long term pain and could also be suffering from chronic anxiety, please go and talk to your healthcare provider. Many people are unaware that they have anxiety and this is actually exacerbating their current pain. Your healthcare practitioner can also talk to you about effective pain management and also help you seeking help and getting coping skills for your anxiety as well.

Beyond Blue has a very simple Anxiety checker (click here) and I urge everyone to take the test, especially those with chronic long-term pain and health issues.

Please remember that there is help out there. Please do not suffer in silence thinking that there is no help, or no end in sight for your pain and your anxiety as well.

Take care

Regards

Dr Andrew Orr

-No Stone Left Unturned

-Women’s and Men’s Health Advocate

01 Dr Andrew Orr

 

 

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The Silent Face of Endometriosis

She closes the door and enters the day, with the face that she wants the world to see. She is beautiful, she is vibrant, she is smiling, and she is ready to face what ever the day may bring.

She is immaculately dressed, her hair brushed so neatly and even though she doesn’t need it, she has her make up on, her lipstick applied so neatly and she is every bit the goddess that the world will see today and every other day as well. All this makes her feel good and helps her to go about her day. She is a daughter too some, a sister to others and a partner to her beloved. She is grace and elegance and she is every bit a woman and she it about to embrace her day.

But, while she is every bit the goddess, and a warrior, and her beauty knows no bounds, underneath her catwalk like composure, is another story that the world around her may never really know, or ever come to understand. It is something that they just cannot even see.

Today is like any other day for her, but today is the day that her hidden disease has decided to raise its ugly head. Unlike the beauty that we see before us, this inner demon has taken hold of her and nobody will know the torment that goes on beneath her skin and deep into every organ in her precious body. Today would buckle many and have many lose their way, but not her, she is a warrior and she will not give in.

While the constant anxiety and pain and mixed emotions scatters every cell in her brain, she remains composed and ever focussed and this is all that she will let the outer world see. Very few will know that today is not a good day, but even then those that know, will know that this will not stop her from going about her day.

There are days though, that none shall see her and these are the days that no matter how hard she tries to embrace the day, the disease within has its tight grasp around her and she just need to hide away and deal with the pain. On these days it is just all too much to bear and though she will not give in, todays battle is best not fought, and she just wisely knows today is the day to rest, heal and repair. She knows that sometimes to win a battle, it is best to not fight at all.

Today the flare of the disease within has sent aches to her muscles, sensitivity to her skin, aches to her head, cloudiness to her brain, deep pain to her bones and spine and pulsating pain to her womb. Her belly is swollen, like she is about to give birth and the intestines feel like that are being twisted and ripped apart. She feels nauseas, her head pounds like the worst every hangover and she feels like she is about to pass out. Even the most important bodily functions are just too hard and just too sore today. The disease tries to contort her, to stop her, but she remains upright and continues her day. She does not let the disease win and she will never buy into the label and let it confine her.

Some days are even more stressful, because her monthly cycle has appeared and has come with full vengeance and feels like flood waters through the place that a woman gives birth. On those days, she may even feel like she has given birth and what is bought forth, only few will ever hear about. Not even her partner may see what these flood waters bring and what she just felt like she birthed. That is secret women’s business and only talked about in private, or to the healthcare provider that may assist her from time to time.

She is loving, she is vulnerable, she is caring, she is giving, she is strong, she is fierce when needed and she is every bit the woman that the world knows a woman to be. Even at times of intimacy, she will still give her all and love with such passion and tenderness, but all the while her partner will never know that the pain that may be within. Some days are good, some days are bad, but that doesn’t stop her expressing her passion, her love and her womanly desires and love for her partner. Her heart is pure love and a good man will know how to love her and support her and care for her on the days where she needs gentle, loving, tender care.

Today may not be a good day, but she will brave the day just like any other and hide the disease crippling her within. She will not cry out in the open, she will not even make a fuss. Not many will know today is a bad day, because her courage and strength will get her through the day, just as it has every other day. You will only see what she wants you to see and that is a smiling, strong, vibrant woman about to go and conquer her day.

This is what I see through my eyes, of the strong, vibrant goddess that we all shall see. Because I know the war she is fighting, I see what many do not see. I see what she goes through and why she sometimes has to hide away. I see her wipe away the tears she sheds in silence. I see how restless she is when she tries to sleep. I see the mixed day of pain and emotions and how she tries to regain composure to overcome her day.

Through my eyes I don’t see weakness and someone who is fragile, or someone who gives in. I see a goddess, a mighty warrior, someone who can overcome and conquer all before her. Not by brute force, but by love, by compassion, by listening, by understanding and by knowing how to do what is needed and when it is needed. That is true strength, she is a true warrior and she shows what is it is to be a strong capable super woman. She will not let her kryptonite conquer her and she will overcome it and conquer it instead.

Through my eyes I will never really be able to know, or understand what she really goes through. I can never know what she endures each day. I can only but imagine what it is like to be in her shoes and walk the path that she walks most days. But I know that on days that she isn’t feeling her best, she will let the world see the best that she can be. She won’t fuss, she won’t cry, she won’t show any pain. She is a true warrior and she just puts on her makeup, puts on her lipstick, brushes her hair nicely, dresses eloquently and gets on with her day. Those are the days that we can support her and love her and help her get through her day.

This is the face of endometriosis and only those that suffer from this horrible disease will know what it is like to live in silence while the rest of the world is completely unaware.

Let’s end the silence for the strong warrior endo sisters and the next time someone tells you that they have endometriosis, remember that just because they look fine, they look vibrant, they look strong, they look like a beautiful goddess etc……Just remember that they may be fighting the fight within and today may not be a good day.

This is for my loved ones with the disease and every one of the “endo sisters”

Take care

Regards

Andrew Orr

-No Stone Left Unturned

-Period Pain IS NOT Normal

-The Endometriosis Experts

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Alternative Ways to Assist Pain and Help with Pain Management

After my recent posts of the management of pain, pain medications and how pain affects so many people lives daily, it is pretty clear that there are lots of people out there in pain.

Worst still it highlights what I have known for many years, is that many people who are in pain, or have inflammatory pain conditions, are not being managed really well.

Unfortunately many are also trying to manage their own pain conditions and may even be dependent on pain medications. Some of these medications taken long term may in fact be exacerbating their current symptoms, or actually making their pain and inflammation worse. Some of the medications may in fact by shutting off the body’s ability to know that it isn’t actually in pain anymore, but the body actually thinks it is.

It is such vicious never ending cycle for many people and there seems to be no long-term, or short term, solutions for many who have to endure the physical and emotional consequences of all these things combined.

The one thing for sure, is that pain often isn’t managed well and there need to be more done to help those in pain. But, it also requires those in pain to seek proper help too. Again it is a bit of complex issue and many in pain often get dismissed initially as well, or are looked at as people who are dependent on pain medications just seeking more pain meds.

Pain does need proper management and if pain is not managed properly, it can do more damage than the medications health professionals, and the person in pain, are worrying about. But sometimes the blanket pain medication treatments don’t work, or they just aren’t enough, and this is why when it comes to pain, it need to be managed with a multi-modality approach.

It really cannot just be all about taking medication, or telling people to just go and learn to live with their pain and all will be OK. It won’t be OK and we need to start to educate all concerned that there other options that may assist the current medical treatments and management strategies.

Let’s look at some of the alternatives to pain medications and how these things can help assist those in pain and can be used alongside medications to give better control of pain and also help in reducing dependency of pain medications.

1.Watch your diet

Eating the right foods may provide some protection from the symptoms of pain and the disease state that you may have. The role of diet in inflammatory conditions has been investigated in recent years due to the influence of diet on some of the processes linked to certain disease states that are causing pain and inflammation on a daily basis. Many of the so called anti-inflammatory diets out there are now outdated and have outdated nutritional and dietary advice that don’t really help much at all.

Adopting a low GI and anti-inflammatory diet may help  to assist with settling any inflammation and pain in the body and also help the immune system.  A healthy diet also needs to include prebiotic and probiotic bacteria to help with digestive function, immunity and gut health. Regulation and restoration of gut function and the microbiome is so important and assisting with pain and inflammatory conditions.

Excess bad carbohydrates increase insulin response and this then causes the body to store fats and stops the burning of fat. This also leads to inflammatory conditions and more inflammation in the body. Excess body fat, now known as obestrogens (because it is estrogenic) needs to be controlled and managed through diet and exercise too. Excess fat and excess weight all lead to inflammation and stress on the body and this can also exacerbate pain and pain pathway.

Certain environmental estrogens, known as endocrine disruptors,  such as preservatives, plastics, pesticides and insecticides that can be ingested through certain nutrients have been suggested as risk factors for exacerbating pain and creating inflammation in the body too

2.Try complementary medicine and complementary therapies

Many people with pain and inflammatory disease states find symptom relief from using a range of different complementary and alternative medicines. There is some good solid research to show that some natural medicines may help with the management of pain and inflammatory disease states and the associated symptoms.

There is now some good research to support many natural medicines treatments such as Acupuncture, Chinese herbal medicine, vitamins, omega 3 oils, probiotics, chiropractic/osteopathy, Yoga, Pilates and more. (1)

When it comes to assisting pain, Acupuncture and Chinese medicines has been one of the most researched complementary medicines. There is some good research and evidence to shown that acupuncture and Chinese medicine may assist those suffering pain and chronic inflammatory disease and their associated symptoms, alongside medical interventions. (1,2,3,4)

Acupuncture has been widely researched to assist with many pain conditions and is now even used in some emergency departments around the world, for acute and chronic pain. (4)

Certain strains of prebiotics and probiotics have also been shown to help with the immune system, microbiome, bowel, and digestive associated symptoms of some pain conditions. Probiotics have also been shown to not only help with digestive and immune function, but also with the psychological function as well. It does need to be specific strains of probiotics though. Correction of the microbiome, but using pre and probiotics may assist in reduction of inflammation in the body and thus assist with pain and painful disease states.

There are also western herbal medicines and naturopathic herbal formulations that can assist with pain and assist with pain management. There are also certain amino acids and nutritional medicine supplements that have been shown to assist with managing pain and inflammatory conditions. Like any conditions, management need to be done on an individualised approach and what works for one person, may not work for another.

Chiropractic and Osteopathy have been used for centuries to assist with pain and pain conditions. By correction of the sublaxations and correction of posture, this can assist in better nerve functioning, better blood flow to muscles and also help with pain reduction and reducing inflammation.

Just like with medical treatments, when it comes to complementary medicines, it is important to find someone who is a qualified practitioner and who specialises in pain management. Just like in the medical model, this can also be hard to find. Please find someone who is a registered healthcare practitioner, or part of an association for qualified healthcare practitioners.

3.Boost intake of omega-3 fatty acids

The is lots of research on the health benefits of taking Omega 3 fatty acids and a diet high in these healthy fats. Omega 3 fatty acids may assist many inflammatory conditions such as depression, cardiovascular disease, arthritic conditions and many conditions where inflammatory processes are then leading to pain.

Researchers have also found that the type of fat included in your diet makes a difference in your risk factors for inflammation and pain conditions. Studies have shown that people whose diets were heavily laden with trans fats increased their risk of the expression of inflammatory disease by 48 % when compared with individuals who ate the least of these. By comparison, women whose diets were rich in omega-3 oils lowered their risk of inflammatory conditions by 22 % compared with those who consumed the least amount.

Eating foods high in omega-3 fatty acids, such as salmon, flaxseeds, almonds, and walnuts, may be helpful for pain and inflammatory conditions. Another way to get Omega 3 fatty acids is through supplementation, but please make sure you are using a practitioner only grade omega 3 supplement to ensure higher potency and better quality control.  Just remember, it is all about reducing inflammation.

4.Exercise

Often, people who experience pain fear exercising, in case it causes more problems for them. But over time, regular physical activity may decrease the pain and discomfort that you feel. High-intensity exercise and resistance training may assist in helping to reduce the reducing the symptoms of pain and reducing inflammation in the body.

While resistance training and high intensity interval training may assist in pain management and reducing inflammation in the body, some of the more gentle forms of exercise, such as Yoga and Pilates, may also assist in reducing pain and inflammatory response in the body too.

Yoga and Pilates can stretch and strengthen your muscles, help with core strength, help with circulation, which all may be beneficial for pelvic pain management and stress reduction.There has been lots of research into the benefits of Yoga and Pilates and how it can assist pain and inflammation.

No matter what exercise, you choose, exercise may help those with pain and inflammation in many ways, including:

  • encouraging the circulation of blood to your organs
  • maintaining nutrients and oxygen flow to all your body systems
  • assist with decreasing pain and inflammatory response
  • assist with reducing stress
  • releasing endorphins in the brain, which are pain-relieving, “feel good” chemicals

Research has shown that those who engage in some sort of regular exercise have fewer symptoms of pain and less inflammation that those people who do not participate in regular exercise.

5.Managing Stress Levels

Stress and emotional factors are probably one of the most under rated causes of pain and inflammatory response. Stress and emotional factors, such as anxiety, are big factors in any disease and can make any disease worse. Have a read of my post all about anxiety exacerbating pain.
Not only can stress and emotional disorders be exacerbated by pain and inflammation, but so can pain and inflammatory symptoms be exacerbated by stress and emotional disorders, in a never-ending cycle.

Pain and inflammation could contribute to making your stress levels, or emotion issues worse, due to the impact that the associated symptoms have on all aspects of your life, including family and personal relationships and work.

Stress management, Counselling, Mindfulness and Relaxation techniques may all assist in reducing stress and emotional disturbances that exacerbates inflammation and pain pathways and painful conditions.

People with pain and chronic pain and inflammation need to manage stress and anxiety by using mindfulness and relaxation techniques. These can help you to increase your awareness of your body, refocus on something calming, and reduce the activity of stress hormones and inflammation in the body. It is all about learning coping mechanisms and what works best for you, not what works best for others.

6.TENS and Neuromodulators

Transcutaneous electrical nerve stimulation (TENS) is an inexpensive nonpharmacological intervention used in the treatment of acute and chronic pain conditions. These small battery-powered devices deliver alternating current via cutaneous electrodes positioned near the painful area. The parameters of pulse frequency, and pulse intensity are adjustable and linked to TENS efficacy. TENS activates a complex neuronal network to result in a reduction in pain

Neuromodulation is the process by which nervous activity is regulated by way of controlling the physiological levels of several classes of neurotransmitters. Many pain management specialist now use a common form of neuromodulation involves using a device to deliver electrical current in therapeutic doses to the spinal cord to disrupt pain signals from the spinal cord to the brain, converting them to a more pleasant tingling sensation. This has been proven a safe and effective therapeutic approach for managing chronic pain of the arms and legs, neck and back often after spine surgery, or for other neuropathic conditions.

In Summary

It is important to know that people with pain and disease states that are causing chronic pain, will need a multi-modality, or team approach to deal with this disease.

The team you need and modalities that you will need will be dependent on your individual symptoms. This will mean finding practitioners who will listen to you and also be open to trying some of the alternatives to some of the pain medications and opiates alongside pharmaceutical medications.

As I said before, these alternatives may assist in treating your pain and managing your pain long term and also help with reducing some of the pain medications you may have been dependent on. Try and find healthcare professionals that can offer you a multi-modality approach for ongoing care and support and who also have a team of other people who specialise in the disease you are suffering from too. Again, the approach that you and your pain management specialist, or healthcare provider, choose to take will vary depending on your signs and symptoms.

Before starting any pain management, or new treatment, it is important to know all of your options and the potential outcomes of all of them and to know that the people that you are seeing are specialists in your condition and know how to manage the disease properly. That can often be the hardest thing to find and why you need to do your homework and see people who are specialists in this area of medicine. Too many people are missed and dismissed purely because they are just seeing the wrong people in the first place.

Lastly, if you are in pain and have a pain condition, please do not try and keep managing it yourself, or try to self-medicate. You need to be managed properly and should be getting the advice of a professional, not your friends, family or social media buddies.

Pain needs to be managed and it needs to be managed properly and this also goes for pain medications as well. If you are still in pain and pain symptoms are getting worse, this means that you need to get something done about it because your disease may in fact be getting worse, or your body may not be responding to medication any longer.

Take care

Regards

Andrew Orr

-No Stone Left Unturned

-Women’s and Men’s Health Advocate

References

1.Xue CCL, Zhang TL, Lin V, Myers R, Polus B, Story DF. Acupuncture, chiropractic and osteopathy use in Australia: a national population survey. BMC Public Health. 2008;8:105–112. [PMC free article][PubMed[]

2. Zhu X, Hamilton KD, McNicol ED. Acupuncture for pain in endometriosis. Cochrane Database Syst Rev. 2011;9:CD007864. [PubMed[]

3.Zheng Z, Xue CL. Pain research in complementary and alternative medicine in Australia: a critical review. J Altern Complement Med. 2012;19:81–91. [PMC free article] [PubMed[]

4.Zhang AL, Parker SJ, Smit DV, Taylor DM, Xue CCL. Acupuncture and standard emergency department care for pain and/or nausea and its impact on emergency care delivery: a feasibility study. Acupunct Med. 2014;32:250–256. [PubMed[]

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Stop Telling Women That Period Pain is Normal

After seeing my 10th case of misdiagnosed Endometriosis this week, and goodness knows what else, I can say that I am well and truly over it and about to scream.

I am about to scream if I hear that one more woman, young or old, is told by their healthcare professional, GP, specialist, best friend, mother, facebook buddy etc, that period pain is normal.

Period pain IS NOT normal. It is far from normal and we all need to stop telling our daughters, sisters and women of this world that it is.

I think that anyone that says that need to come and work with me for a day and see the ramifications of women believing that period pain is normal, just because their doctor, healthcare professional, friend, or mother told them that it is.

I think I should post up some rather gruesome pics of women’s reproductive organs stuck together, their insides bleeding, and their pelvis completely obliterated. Yes, obliterated. That was the words that one of the surgeons used today to explain the insides of a woman that had been told that there is nothing wrong, just suck it up, scans haven’t found anything and just go on the pill and btw, period pain is normal.

No it bloody well isn’t (sorry for swearing but time for diplomacy is over). Women need a voice and need to be heard. Some of these poor women may not be able to have children, or have a healthy sex life, or be able to feel the pleasure of wonderful sex without pain, or ever hold their own baby, because they have been told to suck it up and be told that period pain is normal.

Period pain IS NOT normal and the sooner we get everyone to know this important fact the better. Sure, a little bit of discomfort can be normal. By that I mean just a tiny bit of pressure and basically knowing your period is about to come. But pain…. That is not normal. If you, your friend, your daughter, your sister, your wife, or any other woman you know, has to have days off work, days of school, is laying on the floor in pain, taking pain killers to get through the day, or beginning of their period, then that IS NOT normal.

Please get them to get a referral and see a good specialist who will listen to them and not dismiss them and may miss a gynaecological issue that could affect them for the rest of their lives. No… scans and blood test etc, do not always find the cause of period pain. Have a read on my other posts about this.

If you cant find someone that will listen and help, then book in a consult with me and I will assist you in getting you properly investigated and properly managed moving forward

My motto is “No Stone Left Unturned”and my other motto is “Period pain IS NOT normal”. If you are in pain with your menses, or even any any other time during your cycle, or having pain with sex, or pain with ovulation, pain with bowel movements, pain for no known reason at all, then you need to get something done about it.

I think if I hear one more poor woman get told that Period Pain is normal, I am going to start sending those people gruesome pics of all the insides of women who have been told that period pain is normal, only to find out that it isn’t and all the reasons why.

Sorry for the rant, but our daughters, our sisters, our wives, our female partners and women all over this world deserve better.

Regards

Dr Andrew Orr

-No Stone Left Unturned

-Period Pain IS NOT Normal

-The Endometriosis Experts

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Can we always blame hormones being out of balance, for women’s health issues?

Often I see people posting that the source of all women’s issues is their hormones being out of balance. While sometimes this may be true, saying that the source of all women’s health issues is hormones being out of whack is not completely true. Sure, hormones may have a bit to do with it, but is it all erratic hormones?

Hey, it is good to blame something, but is it really fair to keep saying that women are all just an imbalance of hormones, when they are just having a bad day, or just don’t know why they are feeling the way they do?

The fact is that when I consult with women and they tell me that they, or their partner, or family etc, think they are a hormonal mess, I always have to tell them that this may not necessarily be so. More often than not, when I do my work ups on women, their hormones are actually normal and not out of balance at all.

So why would a woman be feeling like she is out of balance if her hormones are all in normal range?

Well, the answer to that is…. “How long is a piece of string?”

Yes, this is one of my favourite saying because, with any health issue, or imbalance in the body, you need to look at the individual and what the individual has been doing.

When I consult with women about these issues I will always go through a thorough history and testing with them and find out the following

  1. Are they stressed?
  2. Are they sleeping?
  3. Have they had a major upset in their immediate environment?
  4. Are they eating well?
  5. Are they drinking too much alcohol?
  6. Are you taking medications, or recreational drugs?
  7. Are they having too much sugar?
  8. Are they exercising?
  9. Are they taking time out for self?
  10. Is their partner the source of their moods and ill health?
  11. Do they have a gynaecological condition that has, or hasn’t been diagnosed?
  12. Have you had a health condition, or virus, or some other long standing health issue?

There are so many things that can affect a woman’s moods and wellbeing. Stress is probably the biggest factor, followed by lack of sleep and poor diet. High sugar intake also causes inflammation and can affect hormones, but it can just affect your moods. Poor diet and high sugars can also affect gynaecological conditions and affect an upcoming menstrual cycle too.

Having a big drinking session on the weekend, or just a few drinks during the week can seriously affect your health, moods and motivations. Try not drinking for a month and see just how much better you will feel and how much better you wake up in the morning. A big binge drinking session on the weekend can affect you for a week afterwards

Lack of exercise can be another big factor in feeling tired. It is a catch 22 situation. When you are tired you don’t feel like exercising, but sometimes you are tired because you aren’t exercising. Exercise keeps the body feeling fit and moods better and your menstrual cycle better too. Not getting enough sleep can seriously affect your body on all levels.

Lack of sleep will not only make you feel tired, grumpy and teary, but it affects everything. Lack of sleep and too many bright lights in your room can affect your melatonin levels too. Melatonin is also responsible for conversion to serotonin, which is what helps moods as well

Too much stress and running on adrenalin does not help the body either. The body goes into this hyper-activated state and that can cause low grade anxiety and also affect the moods and the body’s energy levels. We also need to check if a woman is suffering depression and this is the cause of her health issues, or why she may seem out of sorts.

Then, you could have a gynaecological issue that is causing inflammation in the body and then being exacerbated by things you are doing in your life too. Some gynaecological issues are asymptomatic, but can cause issues with your health, your moods, your energy and yes, your hormones. But, many women with gynaecological issues actually have normal hormone levels, so it isn’t always hormones causing gynaecological conditions either.

At certain times of the year, we are more prone to colds and flu’s and viruses and these can affect our health, our energy, our moods and our systems as a whole. Some post viral symptoms are worse than the actual virus and can last long after the virus symptoms have subsided.

Chronic pain can also throw the body into a state of shock and affect both the moods and the bodies ability to function. Inflammation can play real havoc with a woman’s body and her health.

There are so many things that can affect a woman’s body and it as we can see, it can’t always be blamed on hormones. There are so many other factors to consider, which can affect a woman’s energy, her moods, her concentration and her daily life.

So next time you are feeling a bit off, or a bit moody, or teary, or tired, don’t be so quick to dismiss it as just being hormonal. It may have nothing to do with hormones at all. If someone else tries to dismiss you as being hormonal, maybe it is time to be hormonal like and tell them where to go. Politely, but firmly of course.

If you are feeling like there is something wrong with your body, or you feel out of balance, it is a good idea to see your healthcare provider and get some basic testing done and delve a little deeper into why your body isn’t feeling the best it could be.

I always make sure I get a thorough history off women and listen to all of their concerns so that they aren’t just dismissed as just having their hormones out of whack. They may be, but it is best to check first and that isn’t hard to do.

I think too many women are just dismissed as being hormonal, or that it is hormones out of balance. Nine times out of ten, it is often something else. Let’s not forget that as we get older, we do start to slow down more too. But, let’s not talk about that one as that could be a whole post on its own.

If you would like to book in for a consultation with me, then please call my friendly staff and they will be able to look after you and explain everything to you as well.

Take care

Regards

Andrew Orr

-No Stone Left Unturned

-Women’s and Men’s Health Advocate

-The Women’s Health Experts

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Are you Stressed? … or are you in Denial?

Most people suffer from stress at some point in their lives. There is good stress and there is bad stress and how people cope with these stresses in different for each and every individual. It is all about how you cope with it. Showing signs of stress does not mean that you are a weak person, just human like everybody else.

But, the word stress is probably not used correctly at times. Many people are actually suffering anxiety, or running on adrenalin and then say they are stressed .The word stress is such a broad term. These days the word stress probably means either you have anxiety, or you are busy being busy.

What do we now define as stress?

Stress is the description used for strain, pressure or force on a system. That system may be you. Stress can be the result of trivial annoyances like driving in heavy traffic, or a life-altering major crisis such as the death of a loved one. Stress can also be someone being busy, or someone running on adrenalin too much. Like I said before, stress could also be someone who is suffering from anxiety and then terms it as stress.

Stress can be used both to refer to the event that is causing the disturbance or the effects of that event on your body. Usually when we say we are feeling stressed we are talking about the symptoms caused by our body’s stress response.

There are different forms of stress

There is no doubt that there are different forms of stress and probably the biggest issue for people these days is actually realising that their body is in distress. It is that constant low grade stress that affects so many people and causes so many issues in the body. That low grade stress is the one that eventually catches up with people and can sometimes have very detrimental effects.

Stress can be a cause of many health issues

The one thing we know for sure is that stress is a cause of a lot of our health issues, immune system issues, reproductive issues, gynaecological issues, mental health issues, respiratory and cardiovascular issues, sleep issues and so on.

Nobody is born stressed, or is predisposed to being stress. It is a learnt behaviour that can be unlearnt and that is why seeing someone to help with coping strategies around stress is so important. There are also supplements and medicines that can help to deal with stress more effectively too.

What are the Symptoms and effects of stress?

Some of the symptoms and health problems that can be caused or exacerbated by high levels of ongoing stress include:

  • migraine or tension-induced headaches;
  • insomnia, fitful sleeping or nightmares;
  • anxiety, anger or irritability;
  • low, irritable or unstable mood;
  • memory lapses;
  • shoulder, neck or back pain;
  • fatigue;
  • rapid heartbeat;
  • high blood pressure;
  • skin eruptions and worsening of conditions such as eczema;
  • heartburn, nausea (feeling sick), diarrhoea or constipation;
  • reduced libido;
  • shortness of breath;
  • problems with your immune system;
  • heart disease; and
  • chronic pain.

Like I mentioned before, stress can also affect the reproductive system, cardiovascular system, nervous system, immune system and so much more.

How stress affects your body

At the first sign of alarm, certain sensory nerves in your body are stimulated and hormones are released that automatically trigger physical reactions to stress. Your heart rate increases, blood is diverted to your muscles and brain, breathing rate increases, digestion slows down, saliva production stops (your mouth feels dry), perspiration increases and your pupils widen. You feel tense, you startle easily and your attention narrows to focus on possible threats.

This is the ‘fight or flight’ phenomenon, which makes your body tense, alert, and ready for action. After this reaction to a real or perceived threat, your body stays on alert until you feel the danger has passed. When the stressor is gone, the brain signals an ‘all clear’, and your body gradually returns to normal.

While some short-term stress is thought to be good for you, pushing you to make that extra effort in a sporting event or game, chronic or long-term stress can be harmful to your health. This kind of stress is when you feel under constant, intense pressure, or you just cannot see a way out of a terrible situation. The problem for some people is that they do not realise they are stressed, or they actually have anxiety, and their body is in the state of constant adrenal overload that eventually catches up with them and their whole body shuts down completely. We see this with adrenal fatigue and chronic fatigue

Dealing with stress

Dealing with stress effectively can be complicated, but usually involves:

  • general measures to improve your overall wellbeing; and
  • learning coping skills and setting healthy boundaries
  • specific steps to deal with stress and particular challenging situations.
  • learning what your triggers may be
  • learning ways to deal with stress and how to be more relaxed

It is about getting coping skills to deal with the body having to deal with stress, or at point of perceived crisis.

The word that we term “Stress” commonly results when you feel your resources — for example, time, money or skills — are insufficient to deal with your responsibilities. Take check of what is causing you stress and where you examine your demands and resources can be a useful first step in dealing with stress. There is where the practice of mindfulness is very useful and also talking to a counsellor/psychologist can help you identify triggers for stress and have coping skills to deal with stress.

Problem solving techniques and coping skills may help you with problems and issues creating stress. You may also need to work on limiting your obligations, or asking for extra resources to help you cope with stress better. You may need to accept that there are times in life where you simply can’t do everything that others in your life, or you yourself are expecting.

One way to help deal with stress is to maintain a healthier mind and body. Here are some of the things you can do to deal with stress better.

Ways to Deal With Stress Better
  • Regular exercise to help with stress and tension in the body. It also helps with moods.
  • Make sure you get at least 1-4 hours “You” time per week. Treat yourself to sufficient relaxation time so that you can switch off from you daily routine. This will help to give you a refreshed and energetic outlook on life. Learn yoga, meditation or other relaxation exercises such as mindfulness. There are some great mindfulness courses available now.
  • Make sure you get enough sleep. Melatonin is the hormone that helps you sleep and lack of sleep and stress depletes it. Lack of sleep also puts the body into distress.
  • Maintain a balanced diet. Without a balanced and health diet, your body will have inflammation and this will cause stress and disharmony in the body too.
  • Learn to accept what you cannot change but also learn to be more assertive, especially if you are one of those people who always say ‘yes’. Healthy boundaries are so important.  Assertiveness training, setting clear boundaries and learning to say no can be very helpful in avoiding overload.
  • Make sure you do something that you love at least 1-2 times per week. Spend time with people you enjoy seeing, listening to music, playing sport, reading a book, watching a funny movie, gardening etc.
  • Talk therapy and coping skills: Talk therapy with a trained professional that can help you deal with stress and help you with coping skills is very important.
  • Avoid the use of drugs or alcohol as a means of coping with stress.
  • Acupuncture and Chinese Medicine can help with stress and studies have shown that it is as effective as some medication and equal to talk therapy in its effect. ( http://doi.org/10.1371/journal.pumed.1001518)
  • There are natural medicines that may assist you deal with the effects of stress and please talk to a qualified healthcare professional how best these can help and what to use. Do not self prescribe ever.

How do I know if I need help?

Many people think that they can deal with stress on their own, but the truth is it is better to get a trained professional to help you deal with it properly. This way you commit to actively doing something too and you are also learning coping skills at the same time. You should consider seeking help if:

  • you constantly worry and have trouble concentrating;
  • you feel a lot of guilt;
  • your sleep, energy and motivation is poor;
  • you can’t be bothered doing things anymore;
  • you experience several of the physical symptoms associated with stress;
  • you recognise that you are turning to self-destructive behaviours for temporary relief;
  • everything and everybody around you is being affected by the way you feel; or
  • you feel as though there’s nowhere to turn.
  • Friends keep telling you that you look stressed, or look like you need to slow down

There are qualified professionals who can help you with dealing with stress. It is important that you do see the right person to help you and your individual situation. You can always speak to your doctor or healthcare practitioner and ask them for a referral to someone. There are also mindfulness courses and relaxation courses you can do also. Exercise it important and again, it is a good idea help from a professional to get started and keep going.

Please take the risk of burnout and running on Adrenalin tests below and see how you are fairing (see below)

Take care

Regards

Andrew Orr

-No Stone Left Unturned

-Women’s and Men’s Health Advocate

Risk of Burnout Challenge
  1. Do you feel let down by other people around you?
  2. Are you too busy for close friends and family?
  3. Are you too busy to do even routine things like send out thank-you notes, return phone calls or mail birthday cards?
  1. Do you tire more easily than you used to?
  2. Are you working harder but accomplishing less?
  3. Are you increasingly cynical and disenchanted?
  4. Are you often invaded by a sadness that you can’t explain?
  5. Do you forget appointments, deadlines, possessions?
  6. Are you increasingly irritable? More short tempered?
  7. Does you body ache or are you having trouble shaking a cold?
  8. Are you finding it harder to be happy and joyful?
  9. Have you lost your sense of humour?
  10. Have you lost interest in sex or have a low libido?
  11. Are you less talkative than you used to be?
  12. Do you think of work all the time, even at rest?
  13. Do you find it hard to say ‘no’ to people or things that require your own personal time?
  14. Do you take time-out for others but do not take time-out for yourself?

Your score

To find your total , add up your “yes” answers.

(0 – 5) >> Cruising along nicely

(5 – 10) >>  Borderline burnout

(10 – 17) >> Burnout candidate

Running on Adrenalin Challenge

  1. I feel there isn’t enough time in the day to do all the things need to do.
  2. I speak more quickly than other people, even finishing their sentences for them.
  3. My relatives and friends say I eat too quickly.
  4. I would rather win than enjoy a game.
  5. I am very competitive at work, sports or games.
  6. I tend to be bossy and dominate others.
  7. I prefer to lead than follow.
  8. I feel pressed for time even when I’m not doing something important.
  9. I become more impatient when I have to wait for something or when I’m interrupted.
  10. I tend to make decisions quickly and compulsively.
  11. I take on more than I can accomplish.
  12. I become irritable and even angry, more than other people.
  13. I feel a strong compulsion to be doing something while at home or even on holidays.
  14. I fidget often and become restless, pacing, leg kicking, or fast gum chewing.
  15. I get a vague sense of depression whenever I stop an activity.
  16. I have forgotten how to, or don’t know, how to relax.

Score description

0 – This does not apply to me

1 – This statement applies to me less than once per month

2 – This statement applies to me on a regular basis

Total score

Out of a possible score of 32 you would have fallen into one of the 4 following categories…

(0 – 10) >> Relaxed

(10 – 15) >> Typical

(15 – 20) >> On the edge

(20 +) >> Adrenalin Junkie!

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The Toxic Consequences of Sugar on Mental Health

When sugar cravings set in, the last thing we might think of is how this may affects our long-term mental health. There is now so much research to suggest that we should be thinking about the toxic consequences of sugar much more.

After a stressful day and when our moods can sometimes be low, it is all to easy to reach for sugary treats. But sugar can also be in the form of savoury things too. We need to remember that savoury things convert to sugar and may have hidden sugars as well. There is so much evidence to show the link between sugar and chromic inflammation and now the evidence around it affecting mental health and mood disorders is increasing.

Previously, I shared some new research in post about the greater risk of depression in men and women who consumed significant amounts of sugar in their diet. A few people commented that feeling depressed may lead to increased sugar consumption, rather than the other way around. However, what was really interesting about this study was that the researchers, from University College London Institute of Epidemiology and Public Health in the United Kingdom, used a mathematical model to exclude exactly that. This is known as reverse causation.

Using data from a large group of civil servants in the U.K. – they showed that sugar consumption came before depression, rather than being a consequence of it.

Diet and mental health are linked

When people ask me for help with mood disorders, I always tell them that a multimodality approach is needed, which encompasses changes to diet and lifestyle. It isn’t just about taking a pill. To be honest, there are no magic pills for mood disorders so people need to stop looking for them. True help come from changes to diet, changes to lifestyle, talk therapy, medicines and treatments that have been shown to help mood disorders.

In 2002, a study from the University of Texas Southwestern Medical Center in Dallas showed that the overall sugar consumption per person in six different countries (Canada, France, Germany, Korea, New Zealand, and the United States) implicated sugar as a factor in higher rates of major depression.

There have been many other research teams that have investigated the effect of diet on mental health. For example, consumption of processed food, take-away foods and fast food – including hamburgers, pizza, and fried foods – was found to be higher in both children, teenagers and adults with increased rates of depression.

A study of Chinese adults, who traditionally drink unsweetened tea , also showed that those who drank soft drinks and other sweetened drinks had higher rates of depression.

The science of sugar

Sugars are simple carbohydrate molecules. While being essential for cell and organ functioning, our bodies have sophisticated machinery to break complex carbohydrate molecules into simple sugars. Sugars therefore do not need to be added to the diet and our bodies do not need added sugar to function properly. Refined carbohydrates (bread, cereals, pastas, sweet drinks etc) all convert to sugar very quickly. This makes the blood sugars spike and causes the body to store fats and also stop the burning of fats. It also causes inflammation in the body, which is the cause of many disease states and health issues that we all face.

What is really important understand is that our bodies do not differentiate between sugars from different sources. Whether it comes from white sugar, honey, molasses, corn syrup, concentrated grape extract, fruit, or milk, our bodies use the sugar in exactly the same way. Sugar is sugar, not matter what sources it comes from. We can try and sugar coat it (pardon the pun) and dress it up to look healthy, but at the end of the day, it is not healthy for us and is causing major issues with our health, both physically and mentally.

The daily recommended intake of sugar is roughly about 6 teaspoons of sugar for women and 9 teaspoons for men. Even that is probably way too much. To put that into context, a can of Coca-Cola contains up to 10 teaspoons of sugar, while a small banana contains about 3 teaspoons. When people add up what they have in a day, they might be very surprised. Add in some bread, some pasta, some dried fruits, some juice, some sugar in your tea and coffee and it all starts to add up exponentially. We really do consume a lot of sugar.

Sugar affects on the nerves and brain

Neurons are very sensitive cells and are not well prepared for sugar level spikes. In fact, individuals with diabetes are at risk of neuron and nerve damage, and scientists now understand how high blood sugar causes this.

Researchers from Huazhong University of Science and Technology in Wuhan, China, performed studies on diabetic rats and showed that high blood glucose led to chronic inflammation and neuronal damage and death in the brain. Importantly, there is a strong link between diabetes and Alzheimer’s disease, further supporting the claim that sugar toxicity has a role in brain health.

How to cut down your sugar intake

Cutting sugar from our diet may be easier said than done and these we are bombarded with advertisements for convenience foods and tasty treats. But even seemingly healthful foods can have high levels of hidden sugars. This is where many people get caught out. Food such as breakfast cereals, sauces (including ketchup and pasta sauce), dried fruits, gluten free products, flavoured milks, wholemeal bread, and many products labelled as low fat, such as fruit yogurts, low fat milk etc.

The other food that often get overlooked are fruit juices and so called healthy smoothies. A study published in the British Medical Journal last year showed that over 40% of the smoothies and fruit juices for children contained at least 19 grams of sugar. That is a lot of sugar for an to ingest, let alone a child. High levels of sugars are also in many toddler and baby foods too.

The best way to keep tabs on sugar consumption is to become familiar with nutritional labels. While some products may claim that they have no added sugars, the nutrition facts panel will show the amount of carbohydrates and sugars in the product. It is really important to read these panels because some of what you are ingesting may shock you. Just beware of clever marketing and advertising.

It is so important that we all start to look at foods and start to choose foods that are low in refined ingredients, such as sugar and other additive, but high in protein, omega-3 fatty acids, vitamins, minerals, amino acids and other nutrients that can relieve the symptoms of depression. Scientists are now seeing that these foods are promoting good brain health, which is great to see.

The next time stress and low mood threatens to spoil your day, remember that good foods can help you and remember where that sugar can actually make your moods worse.

Let’s not forget that trying to withdraw off sugar can be harder than coming off some hard core drugs. Sugar is highly addictive and does have drug like effects on the body. Don’t believe me?

Try it sometime and see how hard it is.

Take care

Regards

Andrew Orr

-Women’s and Men’s Health Advocate

-“No Stone Left Unturned”