Archive for the ‘Uncategorized’ Category

The “Secret” to Weight Loss is Healthy Hormones & Optimal Body Composition

Posted on: January 31st, 2025 by TouchStone Health

How do we achieve healthy metabolic hormones (ie insulin, cortisol, leptin) and optimize body composition (increase muscle, decrease fat)?

Here are 3 important points:

1 – Strength Train/Lift Weights 3-4x/Week

Strength training helps build lean muscle mass, which improves metabolic health & improves insulin sensitivity. Guidance + accountability with this piece can be very helpful, and I have some excellent personal trainer recommendations and tips on integrating a strength training program.

2 – Optimize Protein + Fibre intake for your Body

Your age, activity level, and other health factors influence your daily protein requirements. Sufficient amino acid intake signals to the brain that we are full, and helps to prevent overeating. Fibre is also important for its beneficial impact on insulin sensitivity, so we need to mindfully calculate and optimize our daily intake. Guidance + accountability, such as with diet diaries and tracking Apps can really help with this piece.

3 – Assessment/Testing to Determine Your Body’s Unique Biochemistry + Physiology

Through testing + assessment, we can look at individualized factors that influence metabolic health, such as insulin resistance, thyroid health, stress/cortisol, nutrient levels, liver health, inflammation, microbiome health, and more. Your ND could be helpful in this piece in addition to point number 2! 🙂

If you’re ready to feel like your healthiest, most confident, and beautiful self, I’d be honoured to support you.

5 Ways Osteopathy Can Help with Sinus Infections:

Posted on: December 4th, 2024 by TouchStone Health

By Leann Mai (M. OMSc)

1 Opens blood supply and drainage through the neck

2 Realigns cranial bones to relieve blockages to the drainage and supply of the sinus tissues

3 Reduces fascia bind at the base of the head and cervical spine to allow ease of motion through the head and eyes

4 Improves and coordinates function of diaphragms through shoulders, jaw, sinus’ and through the brain and spinal cord

5 Restores lymphatic flow through head, neck, and brain.

RE defining Health with Osteopathy

Posted on: October 7th, 2024 by TouchStone Health

By Leann Mai (M. OMSc)

Our bodies are amazing machines, they have built in mechanisms to heal and protect that we aren’t even aware of – it’s like a software program always running in the background so that we can work, enjoy, and play our days away!

We change the way we play as we get older, running around playing tag or playing sports may be something we enjoy in the first few decades of life – we may thrive on the competition or the achievement of success as part of a team. Often in the third, fourth and fifth decades we redefine fun according to our limitations as we start to notice our body doesn’t respond the way it used to. We try training, like we did in the second decade and still, not the same response. We often notice our health isn’t what it used to be either.

Perhaps defining our health to meet the same criteria it was in previous decades is the problem. Maybe we should still focus in on the joy of what we can do and continue making goals based on where we are rather than beating ourselves up for not being able to do more.

Osteopathy can help support the body with shifting into mobility and movement focused exercise that will have way more benefit physically and physiologically to our overall health than the no pain, no gain theory. Our standard of competition should be to ourselves (not the Jones’) and redefined as progression.

We need to be open to variety- we have joints that move in multiple planes and a nervous system that loves rhythm! We can learn from young children, they love to walk, dance, swim, and swing, to name a few things they enjoy. They just enjoy discovering how their body can move!

So perhaps re defining health means being young at heart, go for a bike ride by the river, dance while making dinner, swing with your kids, it doesn’t matter- just move!

Let osteopathy show you how tomorrow can be a better day.

Cheers to you and your newly defined health!!

5 ways Osteopathy Can Help with Low Energy

Posted on: September 19th, 2024 by TouchStone Health

By Leann Mai (M. OMSc)

1. Moves the fascia that surrounds our muscles and bones which helps fluid move between the joints, making motion easier.

2. Resets the tone of the nervous system between the sympathetic response and parasympathetic response, giving you a better quality sleep.

3. Aligns the diaphragms, improving each breath and therefore improving the quality of blood being supplied to the liver amongst all our other tissues.

4. Improves barriers to the limbs, increasing coordination and nervous impulse, making our muscles stronger.

5. Improves body mind connection through all of the above, which means hormone improvement with better energy and mood.

BOOK AN APPOINTMENT

4 Ways to be Proactive to Optimize Your Fertility

Posted on: September 12th, 2024 by TouchStone Health

By Melanie Reidl, Naturopathic Doctor

Whether you are currently TTC (trying to conceive) and have yet to achieve a healthy pregnancy, or are planning to TTC within the next year, these 4 items are key!

You absolutely *DO NOT* need to wait an entire year before having some basic testing done to see if your fertility is being impacted by things such as: suboptimal metabolic health, thyroid function, hormone dysfunction, or nutritional status factors.

Here are 4 things you can do *NOW*:

1 – SCREENING BLOOD WORK

2 – CYCLE/HORMONE/HEALTH ASSESSMENT

3 – DIET & LIFESTYLE MODIFICATIONS

4 – INDIVIDUALIZED SUPPLEMENTS

In some cases, there is a true reproductive pathology (ie low ovarian reserve, low sperm count, severe endometriosis) that may require intervention from a fertility clinic.

However, in MANY CASES, the previously mentioned systems are dysfunctional, and it is a matter of determining which systems need targeted support (via diet, lifestyle, supplements, etc).

If you’re currently/soon to be TTC, I would be honoured to support you in your journey! BOOK AN APPOINTMENT

5 Ways Osteopathy Helps with Plantar Fasciitis

Posted on: August 1st, 2024 by TouchStone Health

by Leann Mai, M. OMSc

1 RE-ALIGN the gravitational loading through the feet, and reducing stress points through the leg and feet. When your body leans forward (in flexion) your feet spread to keep you upright from falling forward, when your body tends to lean backward (in extension) your arches elevate to help anchor your feet through your toes to the ground to keep you upright from falling backward.

2 REDUCES TENSION through the muscles holding the leg and feet. This allows easier coordinated movement of the ankle joints often relieving low back strain too.

3 IMPROVES COORDINATION through all the joints in the feet/toes to the brain through the nervous system. It improves coordination through the receptor feedback and reflex responses (like stepping on a sharp rock- Ouch!)

4 IMPROVES DRAINAGE and supply to the foot as the fascial tissues through the ankle and arch support a mechanical pumping motion, pushing the blood and lymphatic supply back up through the leg.

5 PAIN REDUCTION, a byproduct of all the systems working together to coordinate motion through fascia, muscle, ligaments, nerves and fluid flow into the body through the gait cycle.

PRECONCEPTION HEALTH BEGINS 3-6 MONTHS BEFORE TRYING TO CONCEIVE

Posted on: July 27th, 2024 by TouchStone Health

by Melanie Reidl, Naturopathic Doctor

Preconception health is *so* much more than just taking a prenatal vitamin (and even that should be looked at carefully!)

At minimum, preconception health begins 3 months before trying to conceive (TTC). Egg & sperm development takes approximately 90 days, so it is a critical window of time.

As a Naturopathic Doctor, these are the things I review with my patients who are planning/starting to TTC (this applies to both partners):

️ Nutrition, Exercise, Sleep, Stress Review
️ Menstrual Cycle Assessment
️ General Health Assessment (ie gut health, metabolic health)
️ Basic Preconception Bloodwork (ie iron, thyroid, fasting insulin & glucose for insulin resistance, vitamin D3, progesterone)
️ Fertility Awareness Method / Cycle Tracking education

There is so much to review & discuss before you TTC to optimize your hormones & reproductive health and therefore your chances of conceiving & maintaining a healthy pregnancy. I hope to be a part of your fertility & pregnancy journey.

Book an appointment with Dr. Melanie Reidl, ND

The Benefits of Massage for Nervous System Regulation

Posted on: June 17th, 2024 by TouchStone Health

by Maggie Seegmiller, RMT

Massage therapy has been shown to be beneficial for nervous system regulation through various mechanisms that reduce stress and promote relaxation. One of the primary ways massage achieves this is by stimulating the parasympathetic nervous system, which is responsible for the body’s rest-and-digest response. Research indicates that massage therapy can significantly lower cortisol levels, the hormone associated with stress, and increase the production of serotonin and dopamine, which are neurotransmitters that contribute to a sense of well-being and relaxation .

Additionally, massage therapy has been found to activate the body’s pressure receptors, which send signals to the brain to reduce the production of stress hormones and stimulate the vagus nerve. The vagus nerve plays a crucial role in controlling the parasympathetic nervous system and helps in lowering heart rate and promoting a state of calmness. Studies have shown that regular massage therapy can enhance vagal activity, leading to improved mood and a reduction in anxiety and depression symptoms.

Furthermore, massage therapy can improve blood circulation and ease muscle tension. Enhanced blood flow ensures that oxygen and nutrients are more efficiently delivered to tissues, which can help in healing and reducing pain. The relaxation of tense muscles and the alleviation of pain through massage can also reduce the sympathetic nervous system’s fight-or-flight response, which is often overactive in individuals with chronic stress and anxiety .

Overall, the benefits of massage therapy for nervous system regulation are well-supported by scientific research. By promoting relaxation, reducing stress hormones, stimulating the vagus nerve, and improving circulation, massage therapy can effectively help maintain a balanced nervous system and contribute to improved mental and physical health.

References:

Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.
Moraska, A., Pollini, R. A., Boulanger, K., Brooks, M. Z., & Tepe, R. (2010). Physiological adjustments to stress measures following massage therapy: a review of the literature. Evidence-Based Complementary and Alternative Medicine, 7(4), 409-418.
Diego, M. A., & Field, T. (2009). Vagal activity, early growth and emotional development. Infant Behavior and Development, 32(3), 355-362.
Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin, 130(1), 3-18.
Delaney, J. P., Leong, K. S., Watkins, A., & Brodie, D. (2002). The short-term effects of myofascial trigger point massage therapy on cardiac autonomic tone in healthy subjects. Journal of Advanced Nursing, 37(4), 364-371.

Osteopathy: How it Affects the Whole Body

Posted on: June 3rd, 2024 by TouchStone Health

by Leann Mai, M. OMSc

“I am a mess!!” Well at least that is what people often feel like! Our bodies have multiple systems that rely on each other, therefore if one system is not functioning- it has a knock off effect on others. For example; holding our breath (respiratory system) affects our cardiovascular system, which affects everything!! I can’t think of one system that doesn’t need fresh nutritious arterial blood. How about our digestive system? Acid problems can impact the mechanism of breaking food down into absorbable units which will affect the nervous system and often the integumentary system (skin/hair/nails). Anybody getting heartburn from those wings?!

Osteopathy works with all systems of the body and improves how they interact. This means overall an improvement to your health.

Osteopathy can help with multiple day to day symptoms such as:

Low back pain
Fluid build-up / Edema
Heartburn / Constipation, IBS
Headaches Migraines
Plantar fasciitis / Arch pain in the feet
Sciatica
Muscle strains
Frozen shoulder/ Tennis elbow /Carpal tunnel syndrome
Low energy
Arthritis

Osteopathy can help relieve these symptoms and improve your day to day functioning.

Osteopathy can also help with some lesser known symptoms associated with:

Scoliosis
PMS
Pelvic floor dysfunction
Incontinence
Herniations
Osgood Schlatter disease
Bloating
Teeth grinding
Tinnitus
Vertigo
Male and female reproductive system dysfunction
Asthma
Varicose veins.

You may have an even more difficult diagnosis that you are coping with, Osteopathy can help support you and all your systems to give you the best advantage of improving your quality of life. Alignment of the skeletal system through the muscular system and fascia of the integumentary system can also set you up for a faster recovery if you have injured yourself or are set to have surgery.

So if you feel like your “body is a mess”, I hope you feel a little more hopeful in that with the way the body compounds dysfunction it can also compound improved function, making for better days ahead!

BOOK AN APPOINTMENT WITH LEANN

Welcome Leann Mai, Osteopathic Manual Therapist!

Posted on: April 6th, 2024 by TouchStone Health

We welcome Leann Mai, Osteopathic Manual Therapist to TouchStone Health team this week!

Leann is generously offering FREE Osteopathic Treatments for the month April BOOK AN APPOINTMENT

Leann has a Master in Practice of Osteopathic Manipulative Sciences from the Canadian Academy of Osteopathy in Hamilton, On. Leann found her passion for Osteopathy through her journey of seeking natural alternative and complimentary care to improve quality of life for her children and family. During her years as a student Leann’s passion grew as she saw the differences Osteopathy made in her life and those around her.

With classical principle based training in Osteopathy, Leann specializes in hands-on techniques to alleviate pain, restore mobility, and promote overall wellness. With a holistic approach, Osteopathy aims to address the root cause of discomfort, offering personalized care tailored to each individual’s needs. Discover the power of gentle manipulation and skilled touch to enhance your body’s natural healing abilities.