The Silent Killer

Isn’t it unfortunate that in our society we almost brag about how busy, tired and overwhelmed we are? With that said, now take a minute and ask yourself if you suffer from any of the following:

-Sleepless nights
-Anxiety or irritability
-Low mood
-Fatigue
-Muscle or back pain
-Feeling overwhelmed
-Ongoing infections (such as cold or flu)
-Upset stomach or heartburn
-Feeling “burned out”
-Headaches or migraines
-Hormonal imbalances
-Stress-eating patterns
-The need to smoke or drink in order to cope

Stress is essential for survival. The chemicals it triggers help us cope with difficulty, but how much stress is too much and affecting to our health. Many of us are driven to attain that next promotion, a bigger house, fancier car and basically living our lives running on empty. The pressures and demands of daily life can start to take a toll. Slowly and silently, chronic stress can deteriorate our health, from weakening the immune system to increasing the risk of heart attack. The harmful effects of chronic stress often go unnoticed until they manifest in mental or physical burnout, compromised health and disease. This “silent killer” is no joke, below are some of the detrimental conditions that chronic stress may lead to

 

Depression and Anxiety
Chronic stress is connected to an increased rate of depression and anxiety. Research examining stress (specifically, occupational stress) indicates low reward and job insecurity as major factors for depressive disorder.

Heart Disease
Stressed out individuals have an increased risk of high blood pressure and cardiovascular disease.

Asthma
Stress can worsen asthma, even possibly affecting ones own children. Research indicates parental stress may increase the risk of children developing asthma.

Diabetes
Stress increases the likelihood of unhealthy behaviours, such as excessive eating, alcohol abuse and lack of exercise. Stress also raises blood sugar and prevents the release of insulin in those with type 2 diabetes.

Gastrointestinal Problems
Heartburn, Irritable Bowel Syndrome and Stomach Ulcers can all be caused by too much stress. Stress can even disrupt the micro flora balance in the gut, which is crucial to immune and gastrointestinal health.

Accelerated Aging
Oxidative stress and inflammation, the result of long term chronic stress, accelerate the aging process by shortening telomeres, the protective end caps of DNA strands. As telomeres become shorter, their structural integrity weakens, causing cells to age faster and die younger.

Insomnia
Stress raises levels of the hormone cortisol, which, if elevated in the evening, can contribute to frequent waking and poor sleep quality. Poor sleep decreases the ability to cope with stress during the day, leading to a vicious cycle of compromised sleep.

Burnout
Chronic stress contributes to imbalances of the stress hormones cortisol and DHEA. Imbalances in these hormones can contribute to fatigue, reduced mental clarity and compromised health.

 

At Papillon we want to help you live your best life possible. We preach the importance of taking care of your whole self: mind, body and soul.

The good news is several lifestyle modifications and natural solutions are available to help you regain control and reverse the effects of stress. It is a relief to know that chronic stress does not have to be a part of your daily life. Our doctors will work with you to help identify key triggers and symptoms in your life. We may begin by testing levels of your body’s stress hormones, cortisol and DHEA in order to identify how your body adapts to stress. Then following an assessment of your specific needs, a comprehensive program will be developed to help you recover. The ARK stress recovery program may include nutrition, supplements, exercise, sleep and tools all to work together to reduce your stress.

We want to hear and understand your story and become a part of your journey to your best self. Our functional medicine doctors cant wait to meet you.

 

Bone Broth

With cold and flu season in full swing, many of us at Papillon turn to home remedies to kick that cold to the curb. I have memories of my mom making homemade chicken noodle soup when that first chill or throat tickle came on. Something about it is so comforting and it always made me feel better in the end. Well it seems like there is actually some science and truth behind the remedy, but not just for when we are sick. You see bone broth has risen in popularity lately for good reason.

Bone broth is primarily made from simmering animal bones in water with herbs and vegetables. It has been around for centuries and is a part of many cultural diets. But in the last few years, nutritionists and health food nuts have been promoting bone broth for its nutritional properties. It can be a relatively cheap, easy and low calorie way to get some essential nutrients. Now Im not talking rushing off to the grocery store to buy a pack of those little “stock” cubes you see in the soup aisle. Those are usually artificially produced just for flavour and are not necessarily even made from bones. I think the best broth comes from my slow cooker, some beef bones, apple cider vinegar, fresh herbs and some veggies. Essentially you are simmering the bones enough to allow the marrow to be cooked down and the minerals released. Also, if you are a vegetarian there are “Vege” versions of a broth similar to that of a bone one.

According to Charlotte Anderson and Shape magazine, here are a few reasons why you should be jumping on the bone broth train:

  • Its good for your gut – Bone broth has high levels of the amino acid glycine, which aids digestion by increasing production of stomach acid. Another amino acid found in bone broth, Glutamine helps keep the intestinal wall strong and healthy. A strong and healthy tummy prevents a number of autoimmune issues that can be set off by a leaky gut.
  • Protects your joints – Bone broth naturally contains glucosamine and other aliments that keep your joints happy, healthy and pain free.
  • Look younger – Bone broth is a great and plentiful source of collagen, which can help plump our skin, nails and hair. We have always said a glowing complexion starts from within.
  • Immune Support – Mark Sisson, author of The Primal Blueprint, actually calls bone broth a “superfood” thanks to the high concentration of minerals. He says that the bone marrow can help strengthen your immune system (Andersen, 2014).
  • Stronger Bones – Minerals that keep our bones strong such as phosphorus, magnesium and calcium are plentiful in a well made broth.

This trend is not going anywhere and I encourage you to try it yourself with your favourite ingredients. At Papillon we believe, how you feel and look on the outside starts from the inside.

You can drink the broth, use it in your spaghetti sauce or even cook your quinoa with it. If you are short on time, I enjoy the brand Bo and Marrow which can be picked up at Blush Lane Market locally.

Or here is a recipe from Hemsley and Hemsley that looks yummy. Bottoms up

Hemsley and Hemsley Bone Broth

Ingredients

Serves 3–4 litres depending on your pan size

  • 2–3 kg beef bones, chicken carcasses, lamb bones
  • 2 handfuls of any onions, leeks, carrots or celery ends
  • 1 tbsp black peppercorns
  • A few dried bay leaves

Optional

  • A big splash of apple cider vinegar or fresh lemon juice (this can help to extract the minerals from the meat bones)

Directions

  1. Place the bones and any additional ingredients into a large stainless steel cooking pot and cover with cold water. The water level should cover the bones by 5 cm whilst still leaving room at the top of the pan.
  2. Cover with a lid and bring to the boil. Reduce the heat and simmer, lid on, for at least 6 hours for chicken and 12 for beef or lamb, skimming off any foam that rises to the top. The longer the bones simmer, the more nutrients are released. We like to boil the chicken carcass for up to 12 hours until the bones begin to crumble and keep beef bones going for 24 hours until they look as if they were washed up on a beach.
  3. Fresh chicken carcasses from the butcher usually have a fair amount of meat on them. We tend to poach the carcasses for 20 minutes, then pull off the meat (and save it for another meal like a chicken salad or chicken pho) before returning the carcasses to the pot and continuing to simmer to make broth.
  4. Strain the liquid, using a fine mesh strainer for poultry. Use immediately or leave to cool before storing (preferably in glass/ceramic rather than plastic). Bone broth will keep in the fridge for several days or up to a week if you leave it undisturbed, as a layer of fat will form on the surface and keep it sealed from the air.

Notes:

You can also make Bone Broth using a slow-cooker. Just turn to high and cook for 12 hours or more.

Broth will happily keep in the fridge for up to a week. Divide your batch between 2 containers. This will allow you to use up one jar over the first few days while the second forms a fat layer which will keep it good for the second half of the week.

Beef Bones produce a lot of nutritious fat – (skim some of it and save it for roasting vegetables). Any leftovers can be stored in the fridge for up to three days or freeze the stock in a glass container.

References

-Andersen, Charlotte Hilton. “8 Reasons to Try Bone Broth.” Shape Magazine. N.p., 2014. Web. 19 Oct. 2016.

-“Bone Broth – HEMSLEY HEMSLEY – Healthy Food and Living.” HEMSLEY HEMSLEY Healthy Food and Living. N.p., n.d. Web. 19 Oct. 2016.

-Image from www.hemsleyandhemsley.com