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Acupuncture

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The Numerous Ways Acupuncture Can Benefit Your Body

Posted on: April 29th, 2022 by TouchStone Health

The human body is capable enough to heal on its own most of the time. However, our lifestyles are often preventing that and natural healing is discouraged. While it is true that modern-day medicine is important and we should never neglect it if needed, we should also help encourage our body to enter a state where natural healing is encouraged.

Many Chinese medicine practices embody this practice of natural healing. One Chinese medicine practice that has gained traction is acupuncture.

What Is Acupuncture?

If you don’t know what it is, then you are missing out. Acupuncture is the practice of sticking needles into the body as a means of moving the energy and getting it flowing throughout the human body.

The needles are not stuck in random places. Rather, there are what is referred to as “meridians.” The concept of meridians is not new in Chinese medicine, and it refers to a network of systems wherein the energy, referred to as “qi” flows.

Over the body, there are 12 meridian points. The needles used in acupuncture are stuck into these points to enhance the movement of the qi.

Does Acupuncture Hurt?

One common concern among many is whether acupuncture hurts or not. The truth is, acupuncture does not hurt! A lot of times, you won’t even feel the needle going inside. The needles are very thin, often not larger than a strand of hair, and you should not feel them at all. Additionally, the points targeted are often not too susceptible or sensitive to pain.

What Are the Benefits of Acupuncture?

There are numerous benefits to getting acupuncture done. These benefits include the following:

1. Reduces Joint Pain

Acupuncture is known to release stress and tension at certain points of the body. It alleviates pain and reduces stiffness all throughout our joints. It is a great way to relieve your body without having to use any sort of drugs.

2. Helps with Migraines

If you are one to be a victim of migraines, you know how annoying they can be. They can get in the way of your work and responsibilities. Studies have shown that acupuncture can significantly reduce migraines. This works by acupuncture targets areas with nerves that trigger a response by releasing endorphins and other hormones in the body, reducing the impact of migraines and headaches.

3. Improves Mental Focus and Performance

There may be times when our brain gets a little foggy. These moments are often a result of stress and could affect you greatly. Acupuncture helps with getting your energy flowing throughout the body, revitalizing you and your brain. It helps you with getting your focus back and your ability to concentrate.

4. Better Sleep

Because acupuncture helps you relax and balances out the energy in your body, you are able to get into a pattern where your sleep is much better. Feelings of anxiety and overthinking are greatly reduced with an acupuncture treatment, which allows you to go to sleep peacefully during the nighttime. Proper sleep will improve your life in more ways than you know.

Conclusion

If you are still a non-believer, you should give acupuncture a try. It has multiple benefits and is known to be an effective way of making you feel better. Chronic headaches and body pain can easily be reduced by acupuncture. However, we do not encourage neglect of modern-day medicine, especially for major illnesses. It is still important to speak with a medical professional for illnesses that require intensive treatment.

If you want to get acupuncture in Waterloo, Canada, then you can visit TouchStone Health. At TouchStone Health, we believe in a holistic healing process as we offer not only acupuncture, but also chiropractic services, massage therapy, and even counselling. Get in touch with us to book an appointment.

Essential Facts You Need to Know About Massage Therapy

Posted on: April 26th, 2022 by TouchStone Health

If you’re anxious and sore, you may believe that the only thing you can do is take some over-the-counter pain medicines and get through the day. We’d gladly say it shouldn’t be so.

Massage is an excellent technique for relaxation, pain alleviation, and muscular tension release, among other things. Learn about the benefits of massage and how often you should get one. Read on!

What is Massage Therapy?

Massage therapy is a hands-on treatment that manipulates the body’s soft tissues, including muscles and ligaments. Massage therapists use a range of techniques, including press-and-pulse, kneading, tapping and stretching, to relieve pain, and promote relaxation and blood circulation.

Who Should Get a Massage

Massage therapy is appropriate for most people, although a few conditions—such as blood clots, skin infections and open wounds—require a doctor’s approval before receiving a massage.

If you have a health condition and are unsure if massage is safe for you, you can always ask your doctor.

The Benefits of Massage

Massage treatment may benefit everyone, but it has been shown to aid those with cancer, heart disease, stomach issues, and fibromyalgia. Before your first appointment, make sure to discuss any medical concerns with your therapist. Here are a few of the advantages of massage treatment.

Lowers Anxiety and Stress

According to one study, the sensation of calm that follows a massage might help reduce tension and anxiety. In stressful situations, the sympathetic nervous system drives your “fight or flight” reaction. In contrast, the parasympathetic nervous system concentrates on regular and day-to-day activities that lead to relaxation and slumber. A massage is supposed to boost your parasympathetic nervous system, which might help you feel less anxious.

Boosts Immune Function

Massage therapy has been shown to lower the stress hormone cortisol levels in the body, which is one of the factors that contribute to a weakened immune system.

Promotes circulation

Massage therapy can be a valuable treatment for people recovering from illness or injury. During a massage, the therapist’s touch can increase blood flow to the injured area, which helps increase healing.

Reduces Lymphatic System Swelling

Lymphatic system swelling occurs when the body’s lymph nodes swell and become enlarged. When this occurs, the lymph system cannot drain properly, resulting in infection. Massage therapy can help relieve pain and reduce swelling in the lymph nodes, helping to decrease your risk of infection.

Reduces muscle tension

Massage therapy has been shown to reduce muscle tension and soreness levels, which can be beneficial for people who exercise regularly. Massage may help you recover faster from hard workouts, ultimately leading to an improved sense of overall well-being.

Improves Sleep

A massage may help you sleep better. The soothing sensation of a massage may help reduce tension before bed and help you fall asleep sooner. Another study suggests massage can even relieve the symptoms of insomnia.

How Often Should I Get a Massage

Most people can benefit from massage therapy a few times a month. However, some people report reducing pain or stress levels even after just one session. You and your massage therapist can decide how often you’ll come in for appointments.

Conclusion

Massage therapy may be a great way to meet your health goals, whether you’re recovering from an illness, injury or surgery or looking to improve your stress level and sleep quality. When you schedule a massage, you’ll benefit from the hands-on touch of a trained therapist, who can provide the right amount of pressure to help relieve your stress and help you relax.

Touch Stone Offers licensed naturopathic, acupuncture, chiropractic, counselling services, and massage therapy in Waterloo and surrounding areas. Schedule an appointment today!

I Don’t Want to be that Person….

Posted on: August 24th, 2020 by TouchStone Health

Written by: Dr. Amanda Cressman, N.D.

That’s a powerful phrase and it’s something I hear often in dialog with those that I work with.  I don’t want to be that person.  There is a lot of weight that comes with those words.

I think what is so interesting about that phrase is the inherent judgement of it.  Judgement of ourselves, the judgement we fear from others and the judgement we place on the thing we desperately don’t want to be.

Here are some examples of what I have commonly heard and still hear in my practice.

“I don’t want to be that person who eats differently from others, who has to ask, ‘What’s in that…is there gluten or dairy in that dish?’”  Insert eye roll here.
or
“I don’t want to be that person who can’t relax and not worry about what is going on…I’m on edge all the time and I hate it.”
or
“I don’t want to be that person who has health issues.”
or
“I don’t want to be that person who has given up on themselves and has stopped caring about their body.”

It can mean a lot of different things. But the commonality of all those phrases is a struggle with where we are actually at and where we want to go.

Since COVID came and ripped up so much of what I knew myself to be, of what I thought I could count on to be stable and steady, I have thought a lot of this phrase.  I have thought a lot about asking myself the opposite, of finally asking the question, who do I want to be?  What does that new me look like?  If I can figure that out, is it even possible?

When your world has been changed so dramatically as all of ours has, there exists an opportunity for reflection…to see more clearly and to gain clarity from the contrast.

For me, it’s created much needed time to realize a lot of the life I was living was something I hadn’t consciously chosen….or perhaps I did, in a way but it was no longer working for me.  I am many things but amongst them, I am driven and filled with a sense of duty which created a Wired but Tired version of myself that was productive and successful but was also exhausted and burnt out.  COVID threw me and my nervous system around and I fought hard to keep the old me present but the last 5 months won and what has emerged is surprising.  I have learned that who I want to be and what I want to do is different from what has been.

This is hard and takes courage to really see it.

For so many of the people that I work with, this has been a common experience that has been accentuated in the past 5 months where our modus operandi has been tweaked, challenged and altered.

Who do you want to be?  Who is the person that is most aligned to what you want and where you want to go?  What does it look like?  For me, it’s no longer being a Wired but Tired, go-getting, on the go, showing the world I can do it all type-of-person.  It’s someone who checks in first with herself instead of checking in with others to see if what she’s doing is ok.  It’s taking time to rest even when the floor needs some serious vacuuming because really, no one else cares or if they do…can I really be bothered to worry about their opinion?

So many of the people I work with are Wired but Tired…a tricky combination that is a by-product of high levels of stress that have been prolonged and accentuated by a desire to keep producing amongst having minimal, to nothing left in their tank.  It’s a tricky combination of exhaustion yet difficulty with getting or staying asleep, lack of motivation yet anxiousness and brain fog, cravings yet lack of appetite and weight gain.  It’s burnout that comes in a different package where many would never know what’s really going on because the individual is looking successful in the world yet not feeling that.  So many people have been taxed with all that COVID has brought.  And it’s been different for us all.  It has brought with it clarity, in learning our values, our fears, our priorities.  It’s stripped so many of us down and people are struggling with the aftermath of 5 months of this change and of the unknown of what September and the coming winter season will bring.

So, who do you want to be in these unprecedented times?  Or who don’t you want to be?  What do you need to get there?  How do you fill your tank to build back resiliency that has been lost?  Building back physical and mental resilience is possible but takes time and isn’t something that happens overnight.  It can come in many different ways and my hope is, that you are being supported in your journey, filling yourself up with the pieces that build you back.

We Welcome a Holistic Nutritionist

Posted on: June 25th, 2020 by TouchStone Health

Written by: Alexandria Muirhead, R.H.N

Hello everyone! I am so excited to be joining the team here at Touchstone Health. My goal as an R.H.N (Registered Holistic Nutritionist) is to create personalized protocols that suit you, your lifestyle and help you be successful. I take the work out of it for you and give you what you are looking for! I have two specialities that I am extremely passionate about: autoimmune diseases and maternal health.

Helping people with autoimmune diseases such as Crohns, colitis, rheumatoid arthritis, celiac, Hashimoto’s, psoriasis, and multiple sclerosis is something that is very close to my heart. I am so passionate about helping you take your life back because I have an autoimmune disease that took over my life for many years. I was too sick to see my friends, do well in school, to be active and be me. This was something that consumed me since I was a child and was only diagnosed when I was in my early 20’s. My husband also has an autoimmune disease that took over his life. Through a personalized diet, lifestyle and supplement protocol, we are both in remission and living our best lives! I have been on both sides of an autoimmune disease. I know what it’s like to be sick and I also cared for a loved one while they were sick. Each side is difficult in their own ways. I have the perspective to help guide you through this difficult time. We are both walking proof that you can live the life you want with an autoimmune disease. Having an autoimmune disease myself means that I have tried and tested everything out there. I will give you honest and real feedback since I was in your shoes.

I am also extremely passionate about maternal health, preparing for pregnancy, prenatal, and post-partum health for women. There is so many simple things you can do to improve your fertility, your health and how you feel during pregnancy and postpartum. These simple things will also help improve the health and happiness of your baby. I am passionate about maternal health because this information is not readily available to women or families even though there is lots of scientific research behind them. Empowering and educating women on their bodies during this incredible phase of their life brings me so much joy! I want to be part of your journey to help you and your family be as healthy and happy as you can!  I help women prepare their bodies for pregnancy, optimize their health and mindset during pregnancy, prepare for post-partum and for recovery during post-partum. I help you organize and manage your time and your life to achieve all that you want to achieve during this very busy time! I have tips and tricks to nourish your body and your mind through each of these stages.

Holistic nutrition is so much more than just food. I look at everything in your life; the food you eat, your sleep hygiene, your lifestyle, your genetics, your community, how you move your body, and how happy you are. Each of these things play a role in how you feel and they all need to be addressed to help you be the best version of yourself! I am here to help walk you step by step through your journey.

I am very grateful and excited to help guide you through your health journey to achieve your goals!

Alexandria Muirhead, R.H.N

Ps. Here are a few of my favourite healthy recipes!

Healthy One Bowl Banana Muffins – DF, GF, Sugar Free

Blueberry Nut Smoothie – GF, DF, Vegan, Nut-Free Option

Anti-Inflammatory Vanilla Turmeric Elixir – GF, DF, Nut-Free, Sugar Free

Showing Up Authentically

Posted on: May 22nd, 2020 by TouchStone Health

by: Dr. Amanda Cressman, N.D.

This post is looooong overdue.  It has been 10 weeks from today that I had been seeing patients in clinic when COVID-19 had changed our lives.

It’s been such an interesting time and for anyone who knows me, you know I love the word interesting as it is a great umbrella word for a variety of experiences.  What’s so bizarre and difficult to wrap my head around is the variance of experiences in the past 2.5 months.  How this virus can be life threatening to some and not to others, how the isolation has been horrendous for some and absolutely welcomed and enjoyable for others and the financial implications for so many people and businesses.  The only thread of consistency is that we are all connected in this, that this experience has affected us all and that among the variances, we are in it together.  We all know that life will never be quite the same hereafter- how businesses will run, how we interact with each other and ultimately how we perceive others.

With so much disruption, it is jarring, especially for those who are wired similarly to myself.

The reason I called this post Showing Up Authentically is that I ask people in my practice to do this.  I value authenticity and to ask it of others, which means I need to always ask it of myself….especially when it’s hard to do so.

When stress happens we often do one of three things.  We fight, we flee or we freeze.  My response when all this began was to fight.  My nervous system was spun.  Sleep was altered with the dreaded 3 am wakeup where my mind racing, the wired but tired feeling throughout the day was present, causing great levels of anxiety, the change in appetite and cravings were not great, to put it politely and the overall heaviness of this new and very unwelcome reality was felt.  But with time, the fight died off and the freeze took over, a feeling very new to me – numbness, fatigue, lack of motivation and deep sadness.  Collective grief was spoken about a lot in that time and was a great analysis of what we were all experiencing.

But like all things, there is a season, thank goodness there are seasons in nature and in life…as that fight and freeze response had passed to the present reality of acceptance and even finding joy with the changes that have come from all of this.

The point of this article is to remind you that you are not alone and that whatever season you are presently in – whether that be fear, joy, uncertainty, anger or ambivalence…you are not alone.  It’s been an honour to connect with people over the last few weeks and months, hearing their experiences, sharing in their story and supporting them…as it’s been really hard for many.  There is so much information out there, that many of us are in mental overdrive.  It’s hard to digest it all, knowing what to trust, wondering when things will change and how it will all look.  With all the mental chatter, it takes work and effort to connect with ourselves on an emotional level, really listening to what we need and giving space to feel it.  For me, as a health care practitioner, I’ve struggled with feeling some of these not so pleasant feelings and grateful to have given room for them to be felt.

Everything has a season and this has been one of the most bizarre seasons of my life.  I think many can relate to that.  The more we share, the more we open up about what is honestly going on in our lives, the more we remind others that we are in this together.  Showing up authentically is easy when things are great but not when things are tricky.  I hope however you are feeling, wherever you are at, that you are remembering your goodness, your worth and that you are not alone.

 

Foundations of Health…Healthy Food Choices

Posted on: October 27th, 2019 by TouchStone Health

Written by: Amanda Cressman, N.D.

This time of year holds a lot – a lot of excitement and anticipation for festivals, parties, celebrations and events.  Amongst all this, there can be many who are feeling overwhelmed and stressed from the expectations placed upon them by others and most importantly, by themselves.

This past week has been an interesting one for myself and for many that I’ve spoken with.  The changing of the season to real Autumn weather has been hard – many have colds and coughs, the reminder that a new season is now here, where the nights are quickly dark, the wind is sometimes harsh and the temperatures are dropping, making it a little less easy to be outside.

This is a wonderful time to come back to centre, back to self and remember some key things you can do to support your health for a healthier and more comfortable winter season.

This week we are talking about healthy food choices, but I want to take a moment to highlight some key foundational pieces to health that will be highlighted in the coming weeks.

Healthy Food Choices
Digesting your Food/Choices
Digesting your Emotional Experience
Detoxifying your World
Giving your Body the Rest it needs
Inspiration/Breathing
Moving Stress Out
Being Understood
Belonging/Connection

Although these may seem obvious, they are surprisingly hard to do and even more surprisingly have been forgotten by many amongst our busy world.  I’m always amazed at how many of us, myself included have forgotten simple truths, such as – ensuring you are outside, daily…even for a few moments, taking at least one deep breath in a day, ensuring you are eliminating your food regularly, having a daily bowel movement, letting yourself feel emotions when they come up or at least soon after to honour what has been, sweating regularly, doing something you enjoy every day, remembering your body needs to sleep and loves routine of familiar bedtimes, etc…the list goes on and on.  When things are off in our health, it can be a great opportunity to reflect and reassess priorities and goals for oneself. For many of us, we know what to do but the doing can be difficult. Like Dr. Seuss said, “Sometimes the questions are complicated and the answers are simple.”

So, today’s focus is healthy food choices.  This is one that we are all confronted with daily, yet continues to be hard to accomplish in a world where food prep takes more time than what most people have and the convenience of prepared foods is becoming easier and more affordable.

So, I don’t like to cook.  It doesn’t come naturally, I’m not super good at it and I just haven’t ever enjoyed it.  I don’t enjoy grocery shopping and find it always just takes way more time than I allot for it and thinking about new and exciting foods is stressful for me.  I am working at changing this because when healthy food choices don’t work out, the following takes place.

BAD FOOD CHOICES = IMBALANCED BLOOD SUGAR = INCREASED CRAVINGS FOR CARBOHYDRATES = INCREASED INTAKE OF CARBOHYDRATES = LACK OF DRIVE/AMBITION = MOODINESS = SHAME AND SELF LOATHING FOR BAD FOOD CHOICES.

Obviously, not a great place to be but one that many experience, sometimes daily.  And it can be avoided but it takes looking at your day/week honestly and prioritizing healthy food choices to ensure blood sugar is balanced, helping mood, mental focus, digestion and all the other systems that are positively supported when good foods come in to your body.

I could go on about the benefits of eating local or in-season or organic or non GMO foods…that is all great, but first, looking at the foundations of health, I think it’s important to focus on eating regularly and to do so with whole foods…ideally foods that you or someone you know have prepared.

There are many ways to do this.  In our house we have a weekly menu chart with foods picked out for each day and the designated cook who will make it.  This ensures all foods are purchased for the week on Sunday, as coming to Wednesday night and seeing no vegetables left in your fridge is a sure fire way to eating poorly and generally thereafter feeling poorly.  When we do this, everything is easier and less stressed when it comes to food choices.

Many apps are available to help with this and luckily we live in an era of phenomenal online recipe bloggers, creating new and healthy recipes for all different types of dietary plans and preferences.  I am so grateful for this as I need real recipes and real advice to ensure I can serve something that is edible and delicious.

One thing we enjoy doing at TouchStone Health is putting together meal plans to help with this.  Melanie Reidl, N.D. and myself put together meal plans for those wanting support. We can put together plans for various dietary needs, health or weight goals.  My favourite parts of the plan are knowing it’s all figured out for the week, so no extra mental work is needed trying to be creative mid-week. And the best part is the shopping list, knowing all that is needed before the week begins is purchased or available, brings peace to my mind.  I’ve attached below a 3-day Paleo Plan to show how it works. Please use it, hoping the recipes are easy to work with, delicious and create a more peaceful experience in the kitchen, even if just for 3 days.

We can put together these plans for existing patients, with more information about the meal plans, here.

Even doing just this – ensuring you are eating Whole, healthy foods is a major piece in the bedrock of your foundation of health.  Your body, your mind and your emotional health will all benefit…helping you digest the rest of this busy world we live in more easily.

3 day meal plan

Balance

Posted on: June 12th, 2019 by TouchStone Health

We live in an interesting world where we are inundated.  Inundated with images, busyness and lots of opinions on what we should be doing, eating, looking like, feeling like and thinking like.  I don’t know about you, but I find it overwhelming at times.  I historically loved listening to podcasts and generally am inspired by entrepreneurial individuals who have worked hard to be who they are against what society has told them is possible or “normal.”  But lately these podcasts and interviews have been demotivating as there seems to be this trend of pressure.  Pressure to be exceptional, pressure to be unique, pressure to have it all together and pressure to be special.  Although I believe in many of these messages and appreciate the inspiration, I also think they are not balanced and can cause undue stress to individuals if we perceive ourselves to not be hitting the mark.

I love looking at health and life in the framework of seasons.  It seems to be a common analogy that many individuals are using these days- to honour the variety and contrasting experiences we have in life to the four seasons.  Spring season refers to the beginning of something where excitement and opportunity exist.  Summer is a flourishing time where manifestation and abundance are thriving.  Autumn is where change is approaching and what was once flourishing is now diminishing.  And Winter where there is no growth but stagnation, creating a time for reflection and renewal.

What I have learned…in a rather difficult way is that we are all in different seasons at different times.  Although this seems obvious, it’s hard when you are in a winter season of your life and someone else is in their spring.  The comparisons can be difficult and social media takes this to a whole new level where everyone appears to be in the most exciting, most abundant time of their lives…their summer season.

So many of our self help books/podcasts/blogs are about getting you and keeping you in your summer season…which is impossible, unrealistic and goes back to creating more pressure.  Pressure to be on, to be abundant and joyful at all times.  This is unbalanced and a request that isn’t made by Mother Nature but from and to ourselves.

Balance for me, is the key to health and wellness.  Whether that’s balance in your physical body, your mental mind or your emotional heart…balance keeps the whole system in check and this balance needs each season to happen for totality of health.  We’ve somehow lost that here in our culture…specifically the work culture of Kitchener Waterloo, where in many industries performance and achievement are valued over other virtues.  I see many people in their winter season –  pushing themselves beyond what is healthy to keep on top, to help stay relevant or valued.  When people feel they are in a fall or winter season, it’s often met with feelings of inferiority, that something needs fixing or changing when in actuality it may be a time for more rest, for recuperation and for reflection.  But there are times when things are off balance too…even drastically so, where support and intervention are necessary.  What’s important is that if you do find yourself in a fall/winter season of life, that you can give the time and space needed to honour that…finding your way back to balance.

For someone who has recently been in her “winter season” for awhile, due to life circumstances of grief, loss and change…it can feel like failure at times when I’m not doing as much as I historically could do but I need to stop and remind myself that this is only a season, that it will pass as all seasons do and I will come back to a spring season once again….if I take the time to reflect, to support my body and mind, to help set the stage to heal and for renewal.

Balance, I feel is becoming a lost state but one that is the foundation for wellbeing.  If the analogy of seasons is a match for you, check in to where you are presently…to where you have been and see if there are things you can do to nurture that specific season.  Through doing so, you will create the balance your being is needing to create health and wellness.  Just like with Mother Nature, you can’t be in summer season all the time, if so, things would fall apart and you’d miss out on all the pleasures that the other seasons provide.

Amanda Cressman, N.D.

A Promise…

Posted on: January 13th, 2019 by TouchStone Health

Written by: Amanda Cressman, N.D.

The New Years is generally a time of reflection and creation of goals and plans for the coming year.  20 years ago I created a resolution of sorts with myself and have been asked to share it here.  It’s one I have spoken about numerous times in my office and I hope it may be of interest to you, if you’re reading this.

When I was 19 years old, I was in my first year of university and was doing my best to be successful in all aspects of life.  I was in a science program that was challenging, living in a dorm with lots of people and away from home for the first time.  To give you more context, I didn’t know it then but I was a perfectionist…or at least on the spectrum – expecting the best from myself and frustrated and embarrassed when this wasn’t achieved.  I had a ton of friends…I literally was invited to 50 weddings in 7 years.  I was that girl…the girl everyone was friends with, who floated easily between cliques and groups of friends and somehow made connections in them. I was about 30-40 lbs heavier than what I am now and I went to each of these weddings alone…single which was difficult but was my reality.  I share these details to help you gain more understanding as to why this resolution was created.

So, one day in the Math Building at University of Waterloo, I got back a calculus test and didn’t do well.  I did ok, but ok was never enough for me, it needed to be great.  I was known as the ‘smart’ girl growing up and not achieving well in school shattered this core part of my identity.  Upon getting the mark, I did what I always did in times like that….I went for it…and began criticizing and basically yelling at myself.  My inner dialog was mean, harsh, shaming and malicious.  And it didn’t just stop at not achieving the mark I thought I should have, it was relentless and began attacking my body, my personality, every shortcoming it could see, it attacked.  In those moments I would freeze, almost like a child receiving punishment, waiting for it to be over….for my sense of worth to be trampled on before moving on with my day.  But for some reason, something was different this day.  I was struck with a new thought, that this behaviour was hypocritical…that if I were to talk to any of my friends the way I talked to myself, that they would be appalled and I would have no friends.  For some reason, this dissonance was very unsettling and wasn’t ok.  I have always strived to be authentic as best I can and this was the opposite of that.

So, I did something that was very un-me.  I went out shopping and spent money on myself.  I bought myself a ring as rings had represented something very special to me – the symbol of worth.  And instead of waiting for someone to give me this gift, it was time to give it to myself.  So, I bought myself a promise ring and made a commitment to work at being my own friend.  Each time I would catch myself criticizing or judging myself, I would rub my ring and say, “What would you want your best friend to say to you?” and I would say it to myself.  It was actually really hard for the first bit and was challenging as trying to be an authentic person…the compliment felt very inauthentic.  But I kept with it and 20 years later, I’m on my 3rd ring with the compliments finally feeling easy and becoming more of my natural narrative.  It’s still a process, one that needs attention and care but changing anything is just that…a process.

New Years Resolutions are a wonderful symbol of the desire to change but a game plan is needed to implement the change on a day to day basis, especially when it really counts.  I am so grateful for that moment in the Math Building when the realization that the narrative had to change to ensure I was being authentic and able to lead a kinder and happier life.

Happy New Years to you and hoping whatever resolution you have created, that it’s one that creates health and well being for you on all levels.

Amanda Cressman, N.D.

 

What are your big rocks?

Posted on: December 10th, 2018 by TouchStone Health

Change of season often brings with it just that…change.  The easy going energy of summer and transitionary time of fall have passed and we often find ourselves busy with routine once again.  Amongst the winter season brings physical and emotional stressors…particularly the months of December-February.  Kitchener Waterloo is a busy city with very busy people.  I see many people in my office trying to juggle a lot and often come in when the stress has become too much, resulting in anxiety, depressed mood, insomnia, etc.  For many, prioritizing self and our health can be tricky when so much is asked of us.

It’s a time to ensure care for self is a priority as this season often brings increased expectations and busyness.

I once heard this great story about a teacher from an elementary class who wanted to remind his students about the importance of priorities.  Apparently this is a true story.

Each kid was given:

  • a gallon jar with the lid
  • a pile of sand
  • 4 large rocks
  • a pile of gravel
  • handful of little rocks
  • a pitcher of water

The teacher asked the students to fit everything into the jar and they attempted to do so.  Many combinations were tried but after 10-15 minutes they gave up, saying it was impossible.  The teacher then showed them how to strategically fit everything into the glass jar, proving it wasn’t impossible.  First the large rocks went in, staggered upon each other.  Next were the little rocks, that fit in between the empty spaces, then the gravel, then the sand and finally, the water.  Each smaller item filled the spots that were left open and finally the lid was put on.

The teacher then shared with his class, the point of the exercise: Life is always going to be very full…with demands and expectations from various areas of ones life and our job is to figure out what the ‘big rocks’ are and ensure they are a priority.

I was told this story about 25 years ago and have remembered it.  As I have grown, the prediction of that teacher proved true – that life is full with expectations coming from so many places.  But when I have identified what my ‘big rocks’ are and ensured they fit into my jar/life first – everything else seems to sort itself out.  The key for me though, was remembering that my ‘big rocks’ change from time to time….some weeks/months demand something different where a former ‘big rock’ has needed to become a ‘small rock’ in this analogy.

This simple example reminded me that there needs to be fluidity in our lives with our goals/ideals.  Life is full of varying experiences and we need to support ourselves amongst that diversity.

I hope this simple story is helpful, reminding you to honour what your ‘big rocks’ are and knowing that nothing is set in stone, per say…things can change from time to time.  But give space for honouring them and seeing if everything you desire fits in the jar more easily and readily thereafter.

Amanda Cressman, N.D. Naturopathic Doctor

Finding Balance

Posted on: April 5th, 2018 by TouchStone Health

This past season I have found it very difficult to find balance…something that I strive for and value deeply.  I can struggle with the cold weather, particularly if that cold weather makes it difficult to be outside and definitely if it involves a lack of sun.  It’s been a hard and long winter season for a variety of personal reasons too and with that comes thoughts and reflections about behaviours and patterns that I often do throughout the winter season that don’t always do a great job of creating balance.

Solitary Stool
If you’ve spoken with me before, you know I speak about the stool analogy when it comes to balance….the four legged wooden kind of stool, not to be confused with speaking about bowel movements, although that is an important and helpful discussion, as well.  I love this analogy, as many people understand it and often connect well to it. I often say, if you and your well being are the seat of the stool, you are held up by 4 legs – the mental leg, the emotional leg, the physical leg and the spiritual leg. Sometimes we make the stool a tripod, if that last leg is not a match for the individual.  And my job, as a Naturopath is to figure out why the stool is toppling. In this analogy, maybe one stool leg is extra long, making it topple over, or maybe one leg is incredibly short and thin. For some, the mental leg takes the brunt, for others it’s the physical leg. Regardless of what it is, I find it fascinating to see how we all work at doing our best to create balance amongst adversity and stress.

Many people come to see me for physical reasons and as we begin dialog, the focus is on the physical leg of the stool, but as we dive in deeper to the root cause of the problem, we often uncover other legs of the stool to be at the root of the problem.  Let’s use me for an example. In previous years I have created a wonderful habit of running almost each morning. I wake up early and run with my dog to clear my head, feel nature and get some physical exercise. I work at eating a clean diet…clean meaning no gluten and dairy for me with my specific health concerns and limiting sweets, even fruit as I love sweet food, but can struggle with insulin regulation.  Everything in my world feels and works better if I maintain exercise and clean eating. I physically feel great, emotionally am more stable and mentally am sharp….I love this place, as it’s me feeling something I adore, balance. But, at the end of January someone very close to me passed away when I had a few other stressful things happening at the same time, it felt like the emotional leg of the stool got yanked out from under me and I was flustering to achieve balance in the other legs.  The mental, spiritual and physical legs of the stool were doing their best to compensate to ensure I stayed upright but life changed. I stopped running as I didn’t have time/ability to do so daily, my clean eating went out the window as I physically couldn’t grocery shop easily or have energy to food prep and I started getting into old patterns of behaviour to compensate for my heart feeling broken.

As a culture, we are notorious for avoiding being present with difficult situations/pain.  We distract and numb ourselves through television, food, social media, etc. and all the while our emotional leg of the stool is not actually being nurtured while the other legs of the stool are suffering, desperately working at creating balance for the whole.  These distractions and changes in behaviour can have a time and a place, but the tricky thing is catching when the compensation becomes a pattern and then a habit. For me, this past winter, I started watching tv shows at night – positive, lovely shows but it was distraction from feeling what was real for me.  I stopped journaling regularly, as it was hard to be real with the hurt and I started baking often as this is a comfort for me. Even if my baking choices are raw vegan desserts and technically “healthy”, they are still desserts and connecting to a pattern I developed as a child, that when I was sad, food would numb the hurt.

The body is an amazing thing, always striving for balance or homeostasis, a medical term for essentially the same thing. I see many people in my practice where the physical leg of the stool is in rough shape – but if that’s happening for you, consider thinking about the stool analogy and what events got you to where you are today.  Yes, that physical leg of the stool will need care and support but as that leg gets stronger, the other legs can be nurtured and are often the real reason we are off balance in the first place.

For me, I know the warmth and sun of next week will help.  I have supported my adrenals the past few weeks which have helped give energy and motivation to consider cleaning up my diet and food patterns.  I have good supports that I have used to help sort out the past events and I have once again, run daily. My runs are slow and not super long, my diet could be even cleaner with better prep work, but I’m feeling more balanced and stronger again with an improved inner resilience.

This past season has been hard for many and this culture we live in, particularly, the culture of Kitchener-Waterloo is unbalanced.  We are driven, busy and stressed out people. See which leg of the stool in this analog needs nurturing for yourself and seek out that balance.  Whether it’s doing more social events, improving your physical exercise regime, taking up a creative hobby, clean eating, meditating, having alone time…work at creating the specific balance you need.  The journey is much easier when the stool is not toppling.

Hoping that you are able to feel supported and balanced into the coming season.

 Amanda Cressman, N.D.

564-572 Weber Street North, Unit 3A
Waterloo, Ontario
N2L5C6