Screen Time Overload: How Excessive Screen Time Use by Children is Causing Postural Stress
Postural stress challenges caused by excessive screen time in children are a growing concern in today’s tech-driven world. With the use of digital devices starting earlier and increasing with age, it is important to understand their impact on our children’s physical, emotional and oral health. Recognising these stress symptoms early can help avoid the potential long-term effects on their overall well-being and support their healthy development. Remember too, these insights and challenges apply to all of us! The ‘digital soup’ we all live in compels us to develop a more holistic approach to reduce postural stress and maintain a healthy lifestyle. Mobile devices specifically contribute to poor posture, especially with prolonged use. Parents, teachers and health practitioners need to know the strategies for reducing postural stress caused by excessive screen time. Emphasising the importance of good posture and regular physical activity are essential components for maintaining optimal health. Excessive Screen Time in Children Contributes to Postural Health Issues Research has shown poor posture can contribute to various physical health issues, such as: Musculoskeletal pain (e.g., neck pain, back pain) Poor alignment of the spine Joint stress Decreased lung capacity and reduced breathing efficiency Digestive issues Signs of Poor Posture Due to Excessive Screen Time in Children (and Adults too!) Parents and health practitioners should be mindful of potential signs of poor posture when evaluating a kid’s stance, even though such indications may not always be simple to identify. These include: Slouching or hunching over while using a device Forward head position (FHP) (head jutting forward) Rounded shoulders Crossed legs while sitting for extended periods Tilting the head to one side when looking at a screen Read our companion article: Taming the Digital Beast: A Guide for Parents to Curb Excessive Screentime in Children Other general signs may be: Musculoskeletal problems: Prolonged periods spent in poor postures can lead to muscle imbalances that increase tension around joints resulting in chronic pain conditions such as tension headaches or backaches. Spinal issues: Poor posture can cause spinal misalignments, which may lead to conditions like scoliosis or kyphosis if left unaddressed. Breathing difficulties: Rounded shoulders and a forward head position can restrict the diaphragm’s movement, leading to shallow breathing and reduced oxygen intake. Digestive problems: Slouching while using mobile devices can compress internal organs, potentially causing digestive issues such as acid reflux or constipation. If you notice any of these signs in your child, they may be experiencing postural stress due to excessive screen time. The Holistic Dentists’ Perspective on Postural Stress Excessive use of digital devices and the resulting postural stress in children can also have dental and oral health implications. Holistic dentistry looks beyond just the teeth and gums to consider how oral health is related to overall body health. When it comes to excessive screen time, there are several ways this issue can impact the oral health of children. Postural Stress and Temporomandibular Joint Disorders (TMD): The forward head posture often associated with device use can put undue stress on the neck muscles and temporomandibular joints (TMJ), leading to TMD. Symptoms of TMD can include headaches, jaw pain, and difficulty chewing. It can also lead to teeth grinding (bruxism), which over time, can wear down teeth and potentially lead to other problems like cavities and tooth loss. Oral Breathing and Malocclusion: When children hunch over screens, they are more likely to breathe through their mouths instead of their noses, which can have significant impacts on oral and overall health. Persistent mouth breathing can lead to changes in the oral cavity and facial structure, including alterations in the position of the teeth (malocclusion) and abnormal facial growth. Reduced Salivary Flow: Intense concentration on screens can also lead to a dry mouth due to decreased salivary flow. Saliva plays a vital role in maintaining oral health by washing away food particles, neutralising acids produced by bacteria, and providing disease-fighting substances throughout the mouth. Neglect of Oral Hygiene and Unhealthy Snacking: Excessive screen time can lead to neglect of oral hygiene routines and increased consumption of sugary snacks and drinks, which can lead to cavities and gum disease. Psychological Stress: Overusing digital devices can lead to psychological stress in children, which may manifest in behaviours such as teeth grinding and nail-biting, which can damage the teeth and gums over time. From a holistic dentistry perspective, reducing screen time, encouraging better posture, promoting nose-breathing, and encouraging regular physical activity have general health benefits and contribute significantly to better oral and dental health. How Excessive Screen Time Impacts Emotional and Mental Health Beyond the physical and oral health effects, excessive screen time has also been linked to negative impacts on a child’s emotional health. Studies have shown that too much screen time can contribute to: Anxiety Depression Social isolation Poor sleep quality Reduced academic performance Recognising the signs of postural stress caused by extended screen time is essential for parents to ensure physical and emotional health in children and adolescents and develop strategies for improving posture during device use. Excessive screen time can cause various physical, mental and oral health issues in children, including headaches, blurry eyes, foggy brain, eye strain, dry mouth and poor breathing, sleep issues, tantrums, and delayed emotional development and problem-solving skills. Postural Stress Can Impact Children’s Development and Brain Function Postural stress, especially from excessive screen time, can have multiple impacts on children’s development and brain function. Dopamine and Reward Systems: Dopamine is a neurotransmitter that plays a crucial role in how we feel pleasure. It’s a big part of our brain’s reward system. When children spend excessive time on digital devices, they often engage in activities such as playing video games or watching entertaining content that can cause a surge in dopamine release. Over time, this can lead to desensitisation, where the child requires more and more screen time to experience the same level of pleasure. This cycle can mimic addictive behaviour, and some researchers suggest it may contribute to attention deficit hyperactivity disorder (ADHD) and other developmental and behavioural issues. Impact on Sleep: Excessive screen time, particularly before bedtime,
Taming the Digital Beast: A Guide for Parents to Curb Excessive Screentime in Children
In the digital age, managing screen time for kids has become a critical concern for parents. Our children are growing up with screens at their fingertips. These devices serve as powerful tools for education and communication, but excessive use can be a double-edged sword. Overuse of digital devices can lead to postural stress, impacting children’s health, development, and brain function. Read our introductory article: Screentime Overload: How Excessive Screentime Use by Children is Causing Postural Stress We find ourselves in uncharted territory as parents, teachers, and healthcare providers. How do we navigate this digital landscape to ensure our children’s well-being? The answer lies in striking a balance. Here we provide insights and solutions to help you effectively manage your child’s screen time. We explore the importance of promoting good posture, encouraging physical activity, and fostering face-to-face interactions. Our dental team at SHDC believe in a holistic approach to children’s health, ensuring an equilibrium between digital activities and other vital aspects of their lives. These solutions will support you in understanding how excessive screen time can affect your child’s oral, general, and mental health. I am fascinated by how our amazing body works and our body’s ability to regenerate and repair itself, provided the right ingredients are provided to support good health Dr Yin Yin Teoh Join us as we embark on this journey to tame the digital beast and create a healthier, more balanced lifestyle for our children. And remember, these solutions apply to adolescents and adults too; we all deserve to enjoy well-being and happiness. A Parent’s Guide to Support Children’s Health in the Digital Age Various strategies can be explored and implemented to reduce postural stress in children and adolescents exposed to excessive screen time. Create a Balanced Schedule One effective strategy for managing screen time for kids is by creating a balanced schedule that includes ample breaks from screens. Encourage your child to engage in other activities such as physical exercise, hobbies, or socialising with friends. This supports better posture and also improves general health. Promote Physical Activity Incorporating regular physical activity into your child’s routine can help counteract the negative effects of excessive screen time. Encourage your child to partake in physical activities that help build strength, enhance flexibility, and boost overall health. Yoga may also be a great option to help with posture and reduce stress levels in kids. Reference. Physical Activity Guidelines by Age Comparison Table Recommendations Under 12 months 1 to 2 years 3 to 5 years 5 to 17 years Physical activity Interactive floor-based play, and at least 30 minutes of tummy time for babies per day. At least 3 hours of energetic play per day. At least 3 hours per day, with 1 hour being energetic play. At least 1 hour of moderate to vigorous activity involving mainly aerobic activities per day. Vigorous activities should be incorporated at least 3 days per week. Several hours of light activities per day. Strength At least 3 days a week. Sedentary time Do not restrain for more than 1 hour at a time. Do not restrain for more than 1 hour at a time. Do not restrain for more than 1 hour at a time. Minimise and break up long periods of sitting. Sedentary recreational screen time None. Under 2 years: None. 2 years: No more than 1 hour per day. No more than 1 hour per day. No more than 2 hours per day. Ergonomic Setup Ensure your child’s ergonomically designed workspace can significantly reduce postural stress risk. Invest in an adjustable chair and desk so they can maintain proper alignment while using their devices. Encourage them to use laptops at eye level or consider investing in a tablet stand for improved comfort. Limit Screentime: Set limits on daily screen usage to ensure your child does not exceed healthy levels of exposure. No more than two hours per day for children six years and older is ideal. Frequent Breaks: Encourage regular breaks during extended periods of device usage – ideally every 20 minutes – where they should stretch, walk around or do some light exercises to alleviate any strain caused by prolonged sitting. Posture Awareness: Teach your child the importance of maintaining good posture while using their devices. This includes sitting up straight, keeping feet flat on the floor, and positioning screens at eye level. Ergonomic Positioning: Encourage children to maintain a neutral spine when using mobile devices by holding screens at eye level instead of looking down at them. This helps prevent FHP and rounded shoulders. Sufficient Sleep Sleep is the most important part of the day. It is foundational for optimal health, providing the physical, mental and emotional energy required to get through the day. While 7-9 hours of good quality sleep is required for adults, children and adolescents need a lot more. Ensure your child is getting the right amount of sleep for their age. Comparison Table Age Group Age Range Recommended Sleep Time Toddlers 1-2 years 11-14 hours (including naps) Pre-schoolers 3-5 years 10-13 hours (including naps) Grade-schoolers 6-12 years 9-11 hours Teens 13-18 years 8-10 hours A critical part of managing screentime for kids is supporting good quality sleep and encouraging proper sleep hygiene. This includes no screens at least 1 hour before bedtime and ensuring dinner is served at least 2 hours prior. It’s also important to create a sleeping environment that is conducive to good quality sleep, with the right temperature, no audible noise, and free from household toxins. Encourage Nasal Breathing The way you breathe at night also affects your sleep quality. Mouth breathing is common in children, yet it can be harmful to their physical development as it shifts facial structures and can lead to dental stress, such as overcrowding of the mouth and crooked teeth. It can also increase dental decay by drying your mouth. If you suspect mouth breathing at night, talk to your dentist about options to support and encourage nasal breathing. A Whole Food Diet is the Best A whole food diet that includes
Myth Busting – The Truth about Root Canal Therapy & Systemic Health
2024 Guide to Holistic Root Canal Therapy At Sydney Holistic Dental Centre (SHDC), we believe root canal therapy, when indicated, can be integral to dental and systemic health care. Our holistic approach can address the immediate dental needs and consider the long-term impact on overall health. Here, we review common myths and provide answers based on current research. An important aspect of root canal therapy is incorporating biocompatible practices to ensure the treatments support the body’s overall wellbeing. Safe Procedure: Modern techniques and non-toxic materials ensure the safety of root canal therapy at SHDC. Myth Debunked: Contemporary research disproves the myth linking root canals to systemic illness; SHDC’s process eliminates bacteria. Tooth Preservation: Root canal therapy maintains oral function and aesthetics by preserving natural teeth, avoiding extraction complications. Pain Management: Advanced anesthesia makes root canal therapy as comfortable as a routine filling, with lasting results and minimal post-treatment sensitivity. Understanding Root Canal Therapy Root canal therapy at SHDC is a precise procedure that removes infected pulp from within the tooth, disinfects the cavity, and seals it to prevent future infections. Our focus is on preserving natural teeth while ensuring the highest safety standards through non-toxic materials and advanced technologies. Addressing Common Myths about Root Canals Myth: Root canal treatment is unsafe. Fact: Root canal treatments are safe when conducted with modern techniques and appropriate materials. SHDC uses the latest dental technology to ensure patient safety and effective outcomes. Myth: Root canals cause illness due to bacteria. Fact: While historical theories suggested possible links between root canals and systemic illness, extensive contemporary research shows no scientific evidence supporting these claims. Our thorough cleaning and sealing processes effectively eliminate bacteria. Myth: It’s better to remove a tooth than have a root canal. Fact: Tooth extraction can lead to other dental issues like misalignment and jawbone deterioration. Root canal therapy preserves the natural tooth, maintaining proper oral function and aesthetics. Our Holistic Approach to Root Canal Therapy Biocompatible Materials: We use materials that are safe for the body and do not induce allergic reactions or toxic responses. Nutritional Support: We recognise the role of nutrition in dental and systemic health and provide guidelines that help enhance healing and overall well-being. Whole-Body Health: Our treatments are designed to resolve oral health issues and support the body’s holistic health. Find out more about the SHDC holistic approach to root canal treatment… Traditional vs. Holistic Approaches at SHDC Comparison Table Aspect Traditional Approach Holistic Approach at SHDC Focus Immediate dental issue resolution Integration of dental health with overall well-being Materials Used Standard materials, potential toxins Biocompatible, non-toxic materials Nutritional Focus Rarely emphasized Integral to treatment and recovery Systemic Health Limited focus on overall health connection Strong emphasis on the oral-systemic health connection Key Takeaways Safety and Effectiveness: SHDC’s root canal treatments are safe and effective, utilising the latest technologies and biocompatible materials. Preservation of Natural Teeth: Our procedures focus on saving natural teeth, essential for maintaining oral health and functionality. Holistic Health Considerations: We consider our patients’ entire health profile, ensuring that our dental treatments contribute positively to their overall health. Myth Busting: We are committed to challenging outdated myths about root canal therapy and providing accurate, research-backed information to patients. Frequently Asked Questions (FAQ) Q1: Is root canal therapy painful? A1: With modern anesthesia and pain management techniques, root canal therapy is typically no more uncomfortable than having a filling placed. Q2: How long does a root canal treatment last? A2: When performed correctly and with proper aftercare, a tooth treated with root canal therapy can last a lifetime. Q3: Can a root canal be done in one visit? A3: Many root canals can be completed in a single visit, but some may require additional appointments depending on the complexity of the treatment. Q4: What should I expect after root canal therapy? A4: Post-treatment, you may experience some sensitivity or discomfort, which usually subsides within a few days. Good oral hygiene and follow-ups are important for recovery. A1: With modern anesthesia and pain management techniques, root canal therapy is typically no more uncomfortable than having a filling placed. A2: When performed correctly and with proper aftercare, a tooth treated with root canal therapy can last a lifetime. A3: Many root canals can be completed in a single visit, but some may require additional appointments depending on the complexity of the treatment. A4: Post-treatment, you may experience some sensitivity or discomfort, which usually subsides within a few days. Good oral hygiene and follow-ups are important for recovery. Towards a Healthy Future We prioritise your overall health at Sydney Holistic Dental Centre by integrating holistic dental practices with the latest scientific research. Our approach to root canal therapy seeks to treat the immediate problem and enhance your overall wellbeing, debunking myths and ensuring a comprehensive understanding of the benefits of preserving natural teeth. We strive to provide the best outcomes for our patient’s dental and systemic health through informed decision-making and patient-centred care. REFERENCES Australian Dental Association: The ADA provides resources and guidelines on various dental procedures, including root canal therapy. Australian Dental Association. Better Health Channel: A Victorian government website that offers an overview of root canal therapy and its success rates. Better Health Channel. Healthdirect Australia: This government-funded service provides medical information, including details about root canal procedures. Healthdirect Australia. The American Association of Endodontists (AAE) provides authoritative resources advocating for the safety and effectiveness of root canal treatment. It emphasises that no valid scientific evidence links root canals to any health problems. A systematic review published in the journal “PubMed” outlines the outcomes of primary root canal therapy, indicating improved success rates over time and better outcomes for treatments with a minimum of four years of follow-up.
The Links Between Your Oral Health and Heart Health
Heart disease is a silent killer that wiped out 46,946 Australians in 2012 (that’s 30% of all deaths that year). Cardiovascular disease was also the leading cause of 523,805 hospitalisations in 2011/12 and played a secondary role in a further 800,000 cases, according to the Heart Foundation. There are a variety of reasons why diseases of the heart occur, but did you know that your oral health is linked to and affects your heart health? Your Dentists are Aware of the Link Between Oral and Systemic Health While it may seem strange to consider how the health of the heart is connected to the mouth, at Sydney Holistic Dental Centre, this is what we are all about – the links between your oral and general health. There are a variety of reasons that the heart and mouth are interconnected: Research has shown that those experiencing moderate or advanced periodontal (gum) disease are more susceptible to heart health problems than those with absolute oral health. A person’s health can be determined just by looking inside the mouth. Oral health provides accurate warning signs and clues regarding a person’s well-being. Gum Disease Increases the Risk of Heart Attacks Your mouth is a passageway to numerous types of organisms and bacteria. The Academy of General Dentistry has stated that those who have been dealing with chronic gum health conditions are prone to having a heart attack. Gingivitis is the term given to gum disease during its premature stages. As this disease progresses, it evolves into a periodontal disease mainly caused by plaque build-up. Studies suggest that there is a considerable possibility that poor gum health is one factor for poor heart health due to the findings that bacteria derived from the infected gums can be dislodged, after which it goes down to the bloodstream and attach themselves to the blood vessels. The outcome? Increased clot formation. Inflammatory conditions due to poor gum health are another sinister reason that can trigger the increased formation of clots in the bloodstream. Once increased, clots cause blockages, resulting in decreased blood flow to different parts of the body and, essentially, to the heart. Elevated blood pressure is one of the main symptoms of heart disease. Some basic risk factors for gum disease are diabetes, smoking, poor nutrition, and gender (being male). Gum Infection May Be a Risk Factor for Heart Arrhythmia Gum disease, known as periodontitis, is linked to dental issues such as bad breath, bleeding gums, and tooth loss. A study suggests it may also be connected to heart problems, specifically atrial fibrosis. Researchers discovered a significant relationship between periodontitis and atrial fibrosis in 76 patients with heart disease. As reported in Science Daily, researchers at Hiroshima University have recently discovered that this common oral issue might be connected to more severe health problems, specifically related to the heart. Research Findings: Inflammation Links Periodontitis and Atrial Fibrosis In a study published in JACC: Clinical Electrophysiology, the researchers found a significant connection between periodontitis and atrial fibrosis, a type of scarring in the heart’s left atrium. This scarring can lead to an irregular heartbeat, known as atrial fibrillation. Key findings From the Study: Significant correlation between the severity of periodontitis and the severity of atrial fibrosis Inflammation from poor gum health could potentially worsen atrial fibrosis Periodontal disease might be a new modifiable risk factor for atrial fibrillation Shunsuke Miyauchi, the study’s first author, explained that inflammation from poor oral hygiene could potentially worsen atrial fibrosis. Although the study provides evidence that inflammation around the teeth could be a new factor that can be modified for atrial fibrillation, Yukiko Nakano, the corresponding author, cautions that it doesn’t prove a direct causal link between the two. More research is needed to establish whether treating poor dental health can effectively alter the severity of atrial fibrosis. “Further evidence is required for establishing that poor oral health contributes to the atrial fibrosis in a causal manner and that periodontal care can alter fibrosis,” Nakano said. Future Implications: Dental Care in Atrial Fibrillation Management Nakano highlights the potential benefits of including dental care in comprehensive atrial fibrillation management, alongside addressing other risk-related factors like weight, activity levels, and tobacco and alcohol use. Addressing oral health problems could be a cost-effective target for reducing atrial fibrillation risks, benefiting many people worldwide if proven to be a modifiable factor. “Periodontitis is an easy, modifiable target with lower cost among known atrial fibrillation risk factors. Thus, the achievement of this study series may bring benefits for many people worldwide.” Oral Health vs. General Health Did you know that the majority of systemic diseases (more than 90%), which includes heart disease, correlate with oral symptoms? Because of that, dentists can quickly pinpoint heart disease through proper oral examination and checking for any signs of inflammation, pain or infection. The following steps can be made for preventative health through appropriate diagnosis and immediate treatment of poor oral health and tooth infections. How to spot if you have unhealthy gum problems: You have swollen, red or tender gums. Your teeth are getting loose or being separated from one another. Bleeding gums during flossing or brushing. Chronic, worse case of bad breath. Prevent it before it gets worse The best prevention is battling it out on its core, where it started – in your mouth. Here are some simple ways to prevent gum disease, thus preventing systemic diseases like heart disease. Two-minute brushing at least two times a day. Healthy gumlines are essential, don’t disregard them while brushing. Floss every day to get rid of plaque. Mouth rinse is also essential – natural and organic if possible. Increase consumption of foods packed with vitamins A and C. Tobacco and cigarettes must be avoided at all costs. Prevent it before it gets worse The best prevention is battling it out on its core, where it started – in your mouth. Here are some simple ways to prevent gum disease, thus preventing systemic diseases like heart disease. Two-minute brushing at least two times a day. Healthy gumlines are essential, don’t
Balancing the Nervous System: The Key to Managing Sympathetic Overload
The sympathetic nervous system is responsible for the body’s “fight or flight” response and takes over in dangerous situations. The parasympathetic nervous system (PNS) is an autonomic nervous component responsible for the “rest and digest” response. Balance of these crucial systems is required to experience good health. Unfortunately, due to constant modern-day stress, many people experience an overactive nervous system, leading to digestive problems, sleep disturbances, and oral health issues. Simple lifestyle changes can help you bring balance to your nervous system and correct what is termed sympathetic overload. Understanding the two branches of the Autonomic Nervous System The Autonomic Nervous System (ANS) is a complex network of nerves responsible for regulating the function of our organs and muscles. It is crucial for essential functions such as our heartbeat, digestion and breathing – all taking place without conscious thought. The ANS is divided into two branches: The Sympathetic Nervous System (SNS) The Parasympathetic Nervous System (PNS) The role of the sympathetic nervous system and its response to stress Your sympathetic nervous system activity plays a critical role in balancing your body functions in response to stress, danger, or other stimuli. It is often referred to as the “fight or flight” system, as it prepares the body to react to perceived threats by increasing heart rate, dilating pupils, tightening muscles, and diverting blood away from the digestive system and towards the limbs. This rapid response is designed to help the body respond quickly and effectively to potential danger. In everyday life, the sympathetic nervous system is activated by events such as public speaking, a deadline at work, or a tense conversation, even if the situation doesn’t pose an actual physical threat. This can lead to a state of chronic stress and overactivity of the sympathetic nervous system and have negative and long-lasting impacts on physical and mental health. However, it is important to note the sympathetic nervous system is not inherently “evil,” and it serves a crucial function in the body’s defence mechanisms. Getting back into balance and reducing sympathetic overload can enhance your overall health and well-being. Activation of the PNS is crucial for balance The parasympathetic nervous system operates in opposition to the sympathetic nervous system. The PNS is responsible for the “rest and digest” response, promoting the slowing down and calming of various physiological functions. The PNS operates through the release of acetylcholine, a neurotransmitter, and activates various functions such as increasing the secretion of digestive juices, slowing the heartbeat and relaxing the muscles in the bronchial tubes and gut, among others. This system helps to conserve energy and promote relaxation and digestion. Your ‘rest and digest’ nervous system plays a crucial role in maintaining homeostasis, or balance, within the body. In a healthy individual, the sympathetic and parasympathetic nervous systems work in harmony to regulate various functions, but in times of stress, the sympathetic nervous system may become dominant and cause an overloaded sympathetic system. An overactive sympathetic nervous system and its physical and emotional symptoms Excessive sympathetic overload is a state in which the sympathetic nervous system becomes excessively activated, leading to a prolonged state of stress. With a highly active sympathetic nervous system, the body remains in a heightened state of stress, even in the absence of immediate danger. This can lead to a range of physical and emotional symptoms, such as: Digestive issues Dysregulated and disturbed sleep Anxiety and depression Fatigue and exhaustion It can also have negative impacts on overall health and well-being, including oral health and cardiovascular health. The goal is to find a balance between the activation of the two ‘opposing’ nervous systems, so the body can respond appropriately to stress while also allowing for rest, digestion, and healing. To mitigate the effects of an overactive nervous system, it is important to adopt strategies to promote relaxation and calm. 1. Breathe deeply with diaphragmatic breathing Belly breathing, also known as diaphragmatic breathing, is a simple yet effective technique for balancing the PNS and promoting relaxation. Here’s how to do it: Find a comfortable position, either sitting or lying down. Place one hand on your chest and the other hand on your belly. Breathe in slowly through your nose, filling your belly first and then your chest. Hold your breath for a few seconds. Breathe out slowly through your mouth, deflating your belly first and then your chest. Repeat the process for several minutes, focusing on slow, deep breaths. By engaging the diaphragm and breathing deeply into the belly, you stimulate the vagus nerve, which is part of the parasympathetic nervous system. This stimulation can help to slow down your heart rate, lower your blood pressure, and promote feelings of calm and relaxation. 2. Walking barefoot on natural surfaces can reduce sympathetic overload Earthing, also known as grounding, involves connecting directly with the earth’s surface by walking barefoot on natural surfaces like grass, sand, or soil. This practice is believed to support your PNS by helping to bring stress levels down and promote relaxation. The earth has a natural negative charge, and when you come into direct contact with it, you can absorb its electrons, having a balancing and grounding effect on your body. In addition, studies have shown earthing can help to lower cortisol levels, the hormone associated with stress. It can also reduce symptoms of anxiety and depression, and improve sleep quality. 3. Soak in an epsom salt bath Epsom salt is made up of magnesium sulphate, which is easily absorbed through the skin. Magnesium is known for its relaxing effects on the muscles and nervous system. Soaking in an Epsom salt bath can also help to reduce inflammation and oxidative stress, which can disrupt the balance of the nervous system and contribute to feelings of anxiety and stress. Try incorporating the following practice into your routine: Fill a bathtub with warm water and add 2-3 cups of Epsom salt. Soak in the bath for 20-30 minutes, allowing your body to absorb the magnesium and sulphates in
8 Ways to Manage Stress & Enjoy Happy, Healthy Holidays
Focusing on having healthy holidays and a season of joy and celebration allows you to enjoy good times when friends and family come together to celebrate another year gone by. This is a timely reminder after the last few years of how wonderful it is to get together, enjoy face-to-face contact and hug someone. Unfortunately, this time can also become a time when we overextend ourselves and neglect our health, usually, with the idea we’ll get back on track after the holidays and make health one of our new year’s resolutions. It doesn’t need to be like this. With simple planning and mindfulness, your health can stay a priority, and you can end the year feeling just as good as you’ll be starting a new healthy year ahead. 1. Good planning supports healthy holidays A successful holiday season that is less stressful starts with good planning. It’s easy to become overwhelmed with all the food preparation, gift shopping, socialising and anything else on your to-do list. Don’t let it swamp you. Start by writing a list of everything that needs to be done. Use the list to schedule and plan when things need to be done. Plan when you’ll go shopping, wrap presents, bake, prep the food or even have a quiet moment. Having a schedule can support you to avoid being overwhelmed as everything is under control. It’s also a good idea to schedule some physical activity so it doesn’t get forgotten among all the holiday activities. And remember to build free time into your schedule too! 2. Stay on top of the stress Stress can easily become part of the holiday season, and we all know it’s coming – no matter how prepared you are. Don’t let it get the best of you, stay on top of your stress, and you’ll be able to enjoy the holiday season fully. Start your day with a simple 5-minute meditation or mindfulness exercise; sit quietly and comfortably and focus on slow deep breathing. Watching the early morning sun is a great way of setting your circadian rhythm for the day… sunglasses off with some skin exposed. This grounding exercise gives your body time to calm and stay centred before a busy day ahead. Another simple technique is to make time for some simple yoga in your schedule, this will allow your body to rest, recover and recalibrate. You could try our simple at-home Sun Salute guide. 3. Make sleep a priority Sleep is the most important part of the day to optimise your healthy holidays, yet during the holiday season, it is often one of the first things we sacrifice. Getting a consistently good night’s sleep allows you to make better decisions about what you eat and drink and how you approach all the stressors of your day. When it comes to sleep, it’s a question of quantity (getting enough sleep) and quality (breathing well while you are asleep). The recommended amount of uninterrupted sleep is 7-8 hours each night. This can be a challenge during the holiday season with all the parties, but if you make sleep a priority, you’ll be amazed at how good you can feel. Limit alcohol consumption, particularly at night, as it affects the quality of your sleep, not to mention your whole body biochemistry. 4. Eat well and intermittently The holiday season can mean chaotic schedules fill up with different parties and eating engagements. Including adequate ethically grown protein and healthy fat, and green vegetables will mean your body is nourished, and you’ll be able to make healthy choices for the rest of the day. Intermittent fasting… eating in a 6-8 hour window in the day has been shown to have beneficial effects on many people’s blood sugar and insulin levels. Fasting, even just for 24 hours occasionally, can be a real cleansing experience… not so easy during the festive season, but something to keep in mind. 5. Eat nourishing foods to maximise your healthy holidays Don’t let junk food become the norm during the holiday season. When we eat healthy whole foods, we feed our body with all the vitamins and minerals it needs to function at its best. Of course, it’s ok to have a little treat occasionally, but if it becomes an every day and every meal occurrence, then it isn’t a treat anymore. Clean filtered water is still the best drink. Our body is 60-70% water….not beer, wine, coffee… water. So keep this in mind and drink water when you are thirsty. Listen to your body. Staying hydrated is SO important for our bodies overall health. It’s easy during the holiday season to forget about the water and switch it for a glass of wine or beer, but dehydration is dangerous for our bodies. It can cause a whole range of issues, including allergies, asthma, colitis, constipation, migraine headaches and rheumatoid arthritis, to name a few. As a little holiday bonus, water can also help with weight loss and flushing out unwanted toxins, perfect for when we may have overindulged too much. 7. Let go of family drama The holiday season usually has a big focus on family time, which for some people can mean a lot of anxiety and stress. While we are not able to change people or events, we can change the way we think about them. That is often easier said than done, but it’s why sleeping well, eating well, exercising, and building relaxation into your day are so important…..and you’ll have a better chance of changing the way you think about things and people. So don’t let it get you down this season; take a deep breath and look at the big picture. If we are lucky enough to have family around us to celebrate these occasions with, if a problem does arise, respond with love and gratitude. Hopefully, that will diffuse the situation. 8. Enjoy the moment and be present to savour your healthy holidays Time flies so fast that it can quickly feel like a
Mouth Breathing: Why you need to pay attention
Mouth breathing can cause several serious health conditions that go unnoticed for years. It can impact energy levels and concentration and can even cause bad breath. Research shows that when we breathe through our mouths, there is an increase in oxygen in the prefrontal cortex of the brain. This part of the brain affects personality expression, decision making and social behaviour. Mouth breathing symptoms Some of the following factors or disorders are associated with mouth breathing: Dry mouth Bad breath Increased throat and ear infection Underdeveloped airway and oral cavity Sleep disorders, e.g. waking in the night Chewing abnormalities Poor concentration Causes of Mouth breathing Reasons for being a mouth breather can be psychological and physiological. They can include; Chronic colds and sinus infections Enlarged tonsils Obstructed airways, e.g. deviated septum, polyps Asthma Tongue tie Previous thumb-sucking habit Why is breathing well important? At SHDC, we consider breathing well to be one of the fundamental pillars of good health. Breathing well means breathing through your nose, approximately 8-12 breaths/minute, using your diaphragm. When we breathe well, carbon dioxide and oxygen levels balance in the body. Dysfunctional breathing makes the body more acidic and prone to infection and dental problems. What can you do about it? The first step is having your airways examined, something that is a large part of our health assessment at SHDC. From there, a professional can assess the best treatment approach for you. This may mean myofunctional therapy using appliances and exercises for tongue and muscle retraining. Another treatment approach may be breathing retraining. Or it may be the use of splints and appliances.
