Getting out in nature is good for your body, mind and spirit

'Forest bathing'

Autumn is my favourite time of year.

I have made it an annual ritual to make a sojourn in the first weekend after Labour Day to Glacier National Park. The intense heat of summer has dissipated, the cool crispness of the mornings is evident and the swaths of holiday traffic has diminished.

It is still dark outside when I leave Kelowna early Sunday morning. I make a quick stop for my morning coffee and continue on my way. As I travel through the North Okanagan, passing Vernon the aroma of endless corn fields permeates the air.

By first light an ethereal white mist rises up over the Shuswap River near Grindrod. By the time I am travelling on the Trans-Canada highway near Malakwa, the sharp and jagged outline of the Selkirk Mountains appears in the horizon. Near Revelstoke, the warm orange disc of sun rises in the east, distorted by the haze of some distant wild fire. In an hour or so I pull into the parking lot at the Hermit trailhead.

Hermit trail is a short but steep trail with incredible views of Mount McDonald, Mount Sir Donald and other Selkirk mountains, the Illecillewaet Glacier and Roger’s Pass. The hike is a grueling 820 metre elevation climb similar to the Grouse Grind in North Vancouver. The air is fresh and full of the aroma of Engelman spruce, Ponderosa pine, Douglas fir and western larch. After two hours of a steady uphill climb, two Cliff bars, one banana and 1.5 litres of water, I reach the top.

I am rewarded with breathtaking views, mountain fresh air and stunning vistas. I pause and imbue the incredible and powerful energy of natural world around me.

“Forest bathing” is the term used to describe an individual’s exposure to natural surroundings in a quiet, relaxed manner. It is an immersion into the world of trees and other living foliage. It means leaving the city and digital world behind, being off line and tuned in to Mother Nature.

“Shinrin-yoku” is the Japanese word meaning “forest bath” that was first coined in the early 1980s. In response to the rapid technological advances in the Japanese economy, some government officials suggested getting away from work and the digital world would be therapeutically beneficial. Particularly, exposure to trees and other foliage in a natural setting could have profound healing and health benefits.

Immersion into the natural world is not unique to the Japanese. North American Indigenous cultures have always practiced a strong connection to the natural world. Scandinavian cultures have a long history of Nordic nature healing. Many other cultures throughout the world have incorporated various aspects of nature therapy.

Real mindful exposure to nature involves the acumen of the five senses. You have a direct concentration and focus on the natural world around you. Your senses are quietly inundated by the sights, sounds, smells, tastes and tactile stimulation of nature.

You see the trees and other living foliage around you. Your eyes visually discern the earth below you and the mountains around you. You see the birds, insects and other animals.

You listen to the quiet hum of the natural world. You hear the array of bird calls and chorus, the motion of insects, the movement of water cascading down a mountain side and the wind as it sways through the trees.

You smell the natural odours around you. From the sweet aroma from trees, to the pleasing fragrances of wild flowers and the mustiness of the earth below your feet, you breath in the natural smells of nature.

You taste the savouriness of the forest, the saltiness of the earth and the sweetness of wildflowers and other foliage around you.

You touch the forest floor as your feet move across it, you climb across rock that are eons old, brush across a limb of shrub or a leaf of a tree.

Science is beginning to recognize the health benefits of forest bathing. From relaxation and stress reduction, to helping the immune system and improving mental health, the benefits are multiple.

Blood pressure and the heart rate slows as the cardiovascular system relaxes. Stress hormone levels, including adrenaline and cortisol, moderate blunting the stress response and promoting systemic relaxation. Muscle tension begins to ease and slacken.

The aromatic oils and resins from trees and other plants improve the sinuses, throat and lungs. Breathing becomes easier and fuller. The brain and nervous system relax into parasympathetic dominance.

After returning from my hike in Glacier Natural Park, I experience a mountain high caused by the mountain fresh air, the energy of Mother Nature and the dopamine response in my nervous system. Also, my thigh muscles burn with lactic acid as a reminder after the strenuous climb that is Hermit trail.

Forest bathing is a cheap and powerful therapy to recharge your body physically, mentally and spiritually.

The information provided in this article does not, and is not intended to, constitute medical advice. All information and content are for general information purposes only.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

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Dealing with migraine headaches

Migraine headaches

A migraine headache is usually a severe headache, often limited to one side of the head, and may be accompanied by nausea and vomiting.

A conservative estimate indicates 10% of the North American population, or close to 40 million people, suffer from migraine headaches. This type of headache occurs slightly more commonly in females than in males.

Symptoms of migraine headaches include both dull and sharp pain in the head. The pain may occur on one or more sides of the head and may extend to the neck. However, the pain is usually localized to one side of the head, typically the frontal or temporal areas.

Many migraine sufferers report they sense the onset of the headache and describe an “aura” that may just precede the headache. Visual disturbance, hearing disturbances, altered taste and smell and other sensory disturbances may occur

Immediate medical attention is required when a headache comes on suddenly from no apparent cause. There are associated neurological symptoms, like numbness and weakness or paralysis of the face or any limbs. Any severe or unusual trauma to the head or neck may also warrant further medical investigation. A high fever and unusual stiffness of the neck may indicate a severe infection like meningitis.

Although recurring headaches may be an early sign of serious disease in the body, relatively few headaches are caused by serious, underlying organic disease. Most headaches result from dilation of blood vessels in the tissues surrounding the brain or from tension of the muscles in the neck and scalp.

A tension headache is associated with prolonged overwork, emotional strain and stress and typically occurs in the back or occipital region of the skull. Pain usually begins on the back of the head and extends down the neck. Pain may occur on one or both sides and has been described ranging from a persistent dull ache to excruciating pain.

A cluster headache is a migraine-like disorder characterized by attacks of one-sided intense pain, typically over the eye and forehead, with flushing and watering of the eye and nose. Attacks usually last about one hour and occur in recurrent clusters of two or more headaches.

The exact cause of migraine headaches is not entirely known. Up to 70% of individuals who suffer from migraine headaches have a family history, suggesting a genetic link. Stress is the single most common precipitant of migraine headaches. Other common precipitants include dietary factors, poor nutrition, hypoglycemia or low blood sugar and hormonal changes especially premenstrual fluctuations in women.

Cheese, especially aged cheese, alcohol, especially red wine and chocolate are believed to trigger migraine attacks. Some individuals with migraines have a disorder of carbohydrate metabolism and notice that missing a meal brings on an attack. Hypoglycemia, or episodes of low blood sugar, can trigger a migraine and eating small, frequent meals and snacks can help prevent that.

Conventional medical treatment of migraines focuses on drug therapy to prevent the pain and inflammation associated with these headaches. Commonly prescribed over the counter medicines include aspirin or acetylsalicylic acid, acetaminophen or paracetamol and ibuprofen or naproxen. Other, newer medication includes Imitrex (sumatriptan), Maxalt (rizatriptan) and Zomig (zolmitriptan). These medicines cause vasoconstriction of blood vessels in the head and can dramatically reduce pain and inflammation in some migraine sufferers.

Stress can trigger migraine headaches. Stressors should be identified and reduced when possible. Stress reduction techniques such as meditation, hypnotherapy, acupuncture and hydrotherapy may be helpful and provide relief. Exercise is an excellent way to reduce stress. Exercise should be a part of daily routine and include activities such as walking, hiking, jogging and other aerobic sports.

Caffeine can be both good and bad. Increased caffeine consumption has been shown to increase the incidence of migraine attacks. Coffee, tea, colas and chocolate and other caffeine containing beverages should be reduced or eliminated. However, consuming caffeine during a migraine attack can cause vasoconstriction of the cranial blood vessels and give relief of symptoms.

Food sensitivities and allergies may be strongly associated with the development of headaches. At least 25 different foods have been implicated to evoke migraine attacks. They include food additives and preservatives, foods containing the vaso-active chemical tyramine, which is found in wine, cheese, eggs, milk, cheese, peanuts, curry and other spices, as well as wheat and other gluten-containing cereals.

Also, the intake of food high in copper, including chocolate and citrus fruits can trigger migraine headaches. A healthy diet would emphasize whole, unprocessed foods, fresh fruits and vegetables.

Magnesium supplementation has been reported to alleviate and reduce symptoms of migraine headaches. Magnesium helps to induce muscle relaxation and decrease blood vessel tone. Calcium supplementation can also be beneficial, especially for individuals who do not get enough in their diets.

Fish oils, especially high in omega-3 oils, can help to reduce inflammation and decrease the occurrence of headaches in some individuals.

Feverfew is a herb that has been reported to reduce the occurrence of migraines for some people. Anti-inflammatory herbs, including ginger, turmeric, valerian and willow bark may also be beneficial.

The information provided in this article does not, and is not intended to, constitute medical advice. All information and content are for general information purposes only.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.

Not all dietary oils are created equal

Good oils and bad oils

Dietary oils are fats found in foods that are liquid at room temperature.

They can be classified according to their molecular composition, the amount of omega-3 and 6 oils content and the degree of processing with pressure, heat and solvents, as to whether or not they are good or bad.

Humans consume some oils in the diet daily from different foods including fish, cereals and grains, beans and legumes, nuts and seeds and other vegetables.

The most common types of plant oil sources include avocado, canola, corn, flaxseed, grapeseed, hemp seed, olive, palm, peanut, pumpkin seed, rice, safflower, sesame, soybean, sunflower, walnut and others.

Oils are used for energy, cell membrane integrity, cellular communication, hormone production, mediators of inflammation in humans.

Twenty to 35 percent of dietary caloric intake should be from fats and oils. Saturated fat mainly from animal products should account for about 10 percent of this intake. The remaining caloric intake should be from fats and oils from plant products. It should be remembered that fats and oils produce more than twice the number of calories or energy than carbohydrates and proteins.

Fats and oils are made up of long chains of carbon atoms attached to hydrogen and the occasional oxygen molecule. They are further classified as being saturated and unsaturated. Saturated fats are completely filled up with hydrogen atoms and are described as being saturated. Unsaturated fats are not completely filled up with hydrogen atoms and are described as being unsaturated.

Unsaturated fats and oils are further described as mono-unsaturated or poly-unsaturated. A mono-unsaturated fat has only one site on the carbon chain that is not filled up with hydrogen. A poly-unsaturated fat or PUFA has more than one site on the carbon chain that is not filled up with hydrogen.

The degree of saturation dramatically changes the physical property of the fat. Saturated fats, mainly from animal products, tend to be solid at room temperature. Mono-unsaturated fats like coconut oil tend to be semi-solid at room temperature. Poly-unsaturated fats like vegetable oils found in the supermarket tend to be liquid at room temperature.

Essential fats are oils that are required by the humans in small amounts for proper and specific functions. They cannot be manufactured in the body and must be obtained from dietary sources. The two main types of essential fatty acids are omega-3 oils and omega-6 oils.

Most oils contain a mixture of different mono-unsaturated and poly-unsaturated oils in different amounts and ratios. Some oils are richer in omega-3 oils and some are richer in omega-6 oils.

Omega-3 oils are rich in alpha-linolenic acid or ALA. Omega-3 oils also contain varying degrees of docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA. Both DHA and EPA have vital specific functions in the human body including brain and neurological development and eyesight especially for developing fetuses and babies.

The most common examples of omega-3 rich oils are fish, canola, chia, flaxseed, soybean and walnut oil.

Omega 6 oils are rich in linoleic acid or LA. LA cannot make DHA or EPA oils. Some LA is converted by the body to inflammatory Arachidonic acid or AA.

The most common examples omega-6 rich oils are almond, avocado, canola, corn, eggs, hempseed, olive, peanut, safflower, soybean and sunflower oil.

In modern times, the amount of vegetables oils, specifically omega-6 oils have increased dramatically. The ratio of omega 6 to omega 3 is between 10: and 20:1. In ancient times the ratio was between 1 and 3 to 1. Some nutritional experts believe that the increased consumption of omega-6 oils is fueling atherosclerosis and inflammation. The evidence for this remains controversial.

There are differing degrees of processing involved in making oils. Pressure, heat and solvents can be used in the extraction procedure to isolate oils from the plant. In general, the harder and more solid the plant material, the more pressure and heat is involved. The amount of pressure to extract oil from a softer plant like avocado, olive and soybean is less than the pressure required to extract oil from a harder source like flaxseed, peanut and sunflower.

Pressure and heat can disrupt the unsaturated sites on the oils leading to oxidation of the oil. Oxidation changes damage the molecular structure of the oil. Structural alterations of essential fats like omega-3 and 6’s changes their function and usefulness in the body.

Solvents such as benzene, ethanol and hexane may also used in oil extraction procedures to isolate the oil from other plant material. Some of the residues may persist in the final product.

In general, liquid oils are healthier than solid fats like butter. An oil richer in omega-3 is preferred over omega-6. An oil processed with less pressure, heat and solvents is also preferred. Cold pressed, virgin oil are also preferred.

The information provided in this article does not, and is not intended to, constitute medical advice. All information and content are for general information purposes only.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.