Wednesday, January 30th is Bell Let's Talk day. If you are unsure of what this means, "Bell Let’s Talk is a wide-reaching, multi-year program designed to break the silence around mental illness and support mental health all across Canada". It is a great way to spread information about mental health and reduce the stigma surrounding mental illnesses.

"Bell will donate more towards mental health initiatives in Canada by contributing 5¢ for every applicable text, call, tweet, social media video view and use of our Facebook frame or Snapchat filter".
"The Bell Let's Talk Community Fund is focused on improving access to supports and services for people living with mental illness through local projects and grassroots organizations in communities all around Canada". (all quotes taken from (https://letstalk.bell.ca/en/).

At Douglas College, we are having a large event throughout our New Westminster Campus aiming to help students understand the importance of taking care of their mental health. Some people are unaffected by mental health issues but most know a family, friend or themselves who may be living with an illness. 

We are finally in a world where talking about your mental health is not frowned upon. I am extremely thankful and blessed to be living in a generation with like minded individuals who are opening up regarding this topic.

Now, let's look at some Canadian statistics...
(Mental Health Commission of Canada (2013). Making the case for investing in mental health in Canada).

• In any given year, 1 in 5 people in Canada will personally experience a mental health problem or illness.
• Mental illness affects people of all ages, education, income levels, and cultures.
• Approximately 8% of adults will experience major depression at some time in their lives.
• About 1% of Canadians will experience bipolar disorder (or “manic depression”).
• By age 40, about 50% of the population will have or have had a mental illness.
• Anxiety disorders affect 5% of the household population, causing mild to severe impairment.
• Suicide accounts for 24% of all deaths among 15-24 year olds and 16% among 25-44 year olds.
• Suicide is one of the leading causes of death in both men and women from adolescence to middle age.
• The mortality rate due to suicide among men is four times the rate among women.
• Almost one half (49%) of those who feel they have suffered from depression or anxiety have never gone to see a doctor about this problem.
• Stigma or discrimination attached to mental illnesses presents a serious barrier, not only to diagnosis and treatment but also to acceptance in the community.
• The total number of 12-19 year olds in Canada at risk for developing depression is a staggering 3.2 million.
• Mental illness is increasingly threatening the lives of our children; with Canada’s youth suicide rate the third highest in the industrialized world.

I chose to stop looking up more statistics since they continue to be negative numbers. The bolded statistics are the ones, as of right now, I believe to be very important and should be known to the public. By age 40, 50% of our population will have experienced a mental health issue and most of them will not have gone to their doctor. That one hit hard.

Going to a doctor regarding symptoms of your mental health is NOT EASY. However, it is EXTREMELY IMPORTANT for ensuring you get proper treatment. 

Everyday should be a day to open up about about our thoughts, feelings and symptoms, especially if they are negatively affecting our lives. Bell Let's Talk day donates to a good cause with every social media hashtag you use. Spread the word and share the news.

https://letstalk.bell.ca/en/bell-lets-talk-day


If you are experiencing problems with your mental health, here are a few easy tips to increase your mental well-being:

1. Get outside. I cannot express this enough. Fresh air is medicine to our holistic bodies in many ways. The smell of the beach, the forest or the mountain air can provide an instant mood boost at any time of the day. Whenever I am feeling anxious or stressed out, I take a walk without technology and focus on how beautiful nature can be.
2. Let go of your technology for at least an hour each day. In the past, I found myself obsessed with my cell phone. Whether it was always checking what others were up to or if I got enough likes on a photo or not. Now, I have lessened my overall weekly phone time to much less than I used too. When you're bored, instead of hoping on Instagram or Facebook, put it away and focus on the present moment. Bake some food, stretch, dance, walk, sing. Do anything you can to distract yourself from the temptations of scrolling mindlessly.
3. Exercise daily. Getting your heart rate up has been proven in multiple studies to be an effective remedy for lessening the symptoms of mental health issues. Whether it is walking outdoors or weight lifting in a gymnasium, as long as your heart rate is increasing, you will receive the benefits. It can be difficult to work out every day, trust me, start with little bits physical activity such as walking, swimming, stair climbing or yoga. This will make a difference in your overall well-being, it is guaranteed.
4. Focus on grounding your senses when stressed. When feeling overwhelmed, it can be easy to get lost in our surroundings. One of my favourite grounding exercises is the 5-4-3-2-1 technique. To begin, find 5 things around you that you can see, 4 things around you that you can touch, 3 things around that you can hear, 2 things you can smell and 1 thing you can taste. This can be extremely effective in bringing your mind back to the present moment. This calms my anxiety when I feel upset and offers a simple way of calming down your feelings. 
5. Breathe. Stretch out your body to find a comfortable position seated or laying down. Begin to breathe in through your nose and out through your mouth. An easy technique to use is the 4-7-8 breathing. Inhale for a count of 4, hold for a count of 7 and exhale for a count of 8. This can be difficult so feel free to bring the numbers down if necessary. Focus on expanding your ribs, lungs and stomach as open as you can.
6. Eat colourful, nutritious foods. Are you getting your recommended daily amount of fruits and veggies? These food categories ensure we are getting enough vitamins and minerals in our body. There is new and upcoming research regarding vitamin deficiencies being related to anxiety and depression.

Thank you all for listening to me babble on about mental health. It is a very significant piece of my life right now and I hope to ensure everyone I meet knows they can talk about it openly. There is always someone willing to listen whether it is your family or a mental health hotline. 

Please share the importance of Bell Let's Talk Day and help us reduce the stigma surrounding mental health.

https://letstalk.bell.ca/en/bell-lets-talk-day
 CLICK THE LINK OR COPY INTO YOUR BROWSER.

​All pictures where taken during my walk home last week in the rain. 

*This is a brief introduction to the use of crystal healing and how it can benefit the body. This topic can be explained in much more depth so please take it lightly and do your own research if you need more information. The goal of this article is to bring awareness to this topic for my readers.*

The photo above is showing your Chakra Energy System. When I refer to energy in this article, please refer to this photo to lightly learn about each chakra. This information can also be researched more if you need it. Now for the good stuff.

Crystal healing has been a type of pseudoscience alternative therapy used for a variety of conditions known to the human body. Stemming from multiple ancient healing ideas, they offer a chance to rebalance the energy systems (Chakras) while connecting to the chakras of the body.

Throughout the use of these traditional healing practices, I notice many people feel the need to preach to me that they are fake. I don't care what others say to me since I know what works best for my body however this can be quite annoying. If you have something negative to say, please keep it to yourself. Maybe they are only working because of a placebo effect but at least someone is receiving benefits, right?

There is no straight scientific evidence stating that crystals directly heal humans, yet we see many spiritual healers and traditional therapists using this method to treat anxiety, depression, stomach ulcers, kidney function, alcoholism and many more ailments/diseases. Personally, I like to have scientific evidence to back up what I preach on here and there is data showing how crystals can give off and focus our energies. Research is up and coming about this topic, making it exciting to talk about.

I do know that I feel different when I carry or use my crystals throughout the day. I feel safer and more grounded in my energy. Whether this is the placebo effect or not, I will continue to use them as their beauty continues to amaze me. 

One of the oldest medicines known to man is within the practice known as Ayurveda (meaning the knowledge of life and longevity). Stemming from Ancient India, this is the type of information I hope to pursue studies in throughout my life to be able to share with others. One of the main concepts is the mind and body are ONE. They are not separated and healing needs to be focussed on helping all dimensions of health.

For more information on Ayurveda, copy this link into your browser.
https://www.webmd.com/balance/guide/ayurvedic-treatments#1

I began collecting crystals as a child leading to learning about their potential health benefits throughout the years.

You can actually go to a crystal healer to get it performed on you, or do it on your own time. Below I will list a few ways of how you can use crystals.

• Placing them around the house for positive energy
• Placing them in your pockets or purse to carry the positivity with you
• Placing them around your yoga mat for a deeper practice
• Placing them near the window to allow for the sun and moon to charge them
• Using as decorations around your space

My personal favourite way of using crystal healing is through practicing yoga and meditation. You can feel your aura being affected by these rocks. It is an amazing practice to include into your daily routine.

Below are some popular crystals and their potential benefits for each.

• Jade: The crystal of love, also known as "dream stone". Aids with trustworthiness, peace, strength, fidelity, healing and protection. Aids in removing toxins from the body along with homeostasis. It harmonizes the heart chakra.
• Amethyst: The gem of fire carries the energy of fire, passion, creativity and spirituality. Also known as Nature's Tranquilizer, it calms and soothes the mind and body. It can boost the production of hormones and is related to their Third Eye chakra.
• Fluorite (Clear): The Genius Stone. It is a mental clarity stone, aiding with absorbing new information or gaining a new perspective on a situation. It can clear mental fog and quiet anxiety. This stone is related to the Crown chakra along with the Third Eye.
• Quartz: A master crystal healer. It is known to simulate the immune and circulatory systems, helping with energy flow. This can bring the body into balance and eliminate toxins. This can harmonize all chakras and bring a sense of purpose to the person who uses it.
• Rose Quartz: A crystal of unconditional love. It speaks largely to the Heart chakra and aids in proper functioning of the heart and circulatory system. This stone can aid in healing the female reproductive system in multiple ways. Rose quartz balances yin-yang energy and can increase harmony of the body.
• Opal: The eye stone. It inspires hope, love, luck and happiness. This can help calm the body, easing stress and depression. Aiding with racing minds, increasing protection, and increasing seductiveness. Opal can relate to all of the chakras because of the multiple colours it is displayed in. Opal can facilitate the letting go of negative energies. 

Now, as a reminder, I am not a professional in this area of wellness. I have taken most of this information form www.crystalvaults.com. It is an amazing site that will help you learn about many specific stones. I recommend checking it out. 

Also, stones can be represented in multiple ways and colours. This is just an overview of popular stones and what they can be used for. Please do your own research as well!

I am going to include a few photos at the end of my stones around the house. Please share with me if you have any favourite stones and why they help you.

Thank you for reading How To Flourish!

​Abby

Hi friends.

Today I am going to talk about some important information regarding lower back pain. If you or anyone you know struggles with this, please read and share. :)

I can remember, back in early high school, when my back really started to become a problem for me. At first, we thought it was related to my menstrual cycle, however we then realized even when not menstruating, I felt the pain.
​ 
After going to the doctor, he said something along the lines of me having very slight scoliosis and also lordosis. I will explain these in an infographic below. 

So, as we can see, this photo is a bit exaggerated of what most of us suffer from. Usually, I do not agree with using the word suffer but lower back pain can take over your life at some points. I remember not being able to sit at school for the full 6-8 hours because of the pain. 

The main issue with this lower back pain is when it's time to fall asleep. Tossing and turning repeatedly makes it difficult for myself or anyone I am sleeping with to actually fall into a slumber.

After that doctor's visit, I was referred to a registered massage therapist in Fruitvale. Her techniques were very strong and healing. After about 2-3 years of massages (not continually), her and I both could not figure out why this pain was still occurring. One tip she gave me that really made a difference as to sleep with a large pillow, rolled up towel or blanket in between my legs. So now, I have a large body pillow on both sides of me when I am sleeping. This really takes the pressure off of my lower back but did not completely take the pain away.

I then enrolled into a Strength and Conditioning class at Okanagan College for my Human Kinetics Diploma to learn about the spine in various ways. This is where I really started to notice a difference in making my back feel better.

My professor's description was perfect. Think of your pelvis as a bowl, otherwise known as your pelvic bowl. Now, this bowl is full of water, if it is unbalanced either forward or back, the water will spill. So the aim is to keep your bowl balanced. 

Now with having Lordosis, this meant my bowl as continually tipping forward, towards my feet. I would visualize the bowl, tuck my hips under and learned that this was the best posture for my body to hold.

Posture plays a significant role in any back pain. Remember being a kid when your mother would say, "Sit up straight!", well she was right. We need to fix our posture. In more scientific terms, we can refer to this pelvic bowl as anterior and posterior pelvic tilts.
​

We as humans, have evolved to have a neutral pelvis but through many conditions we develop an anterior or posterior tilt. Relating back to the bowl, a neutral pelvis is a balanced pelvic bowl. Try this at home. Imagine tilting your bowl, or your pelvis forward, backward and then find neutral. It may feel weird at first if your back isn't used to this position but it makes a HUGE difference.

Once discovering this, I finally found proper posture and was working out the most I ever have so focusing on strengthening my core was a number 1 priority. After all of this, I would still at times feel some pain, which lead me to embrace the world of stretching.

If I could sum up everything I learned at O.C. in this article, I would, but it is too much detail to get into and some of you would get bored. Long story short, when we want to strengthen a muscle we bring its 2 points of attachment together. When we want to stretch a muscle, we take the attachments further apart. Think about this with your core. To strengthen, we crunch, to stretch, we expand our bellies.

Stretching and strengthening these muscles can make a difference in your lower back pain. My best recommendation is to see your doctor, physiotherapist or massage therapist to get a proper diagnosis of what muscle imbalances you have. If you are super keen and interested in learning about your body, testing yourself out and finding the main issues, then go ahead with researching more about this topic.

Throughout the years of knowledge and experience, I can contribute my lower back pain to many different things. Each of us may be experiencing different abnormalities or imbalances. We are individual and this if an overview of my personal experience with back pain. I am going to go over some tips for helping these issues and I hope some of them can help you as well. If you have any ideas that I should include in my lifestyle, please let me know.

1. Strengthening your core. This is a necessity, I cannot express it's importance in relieving pain. Our bodies need balance and we may notice muscle imbalances in the form of pain. If you do not exercise regularly, I would advise starting out small with core building exercises such as a plank, pushups, toe touches. Then, work your way into balance and stabilization exercises. Many can be found online. Really focus on CONTRACTING the core muscles (bringing the points of attachment together). Do exercises daily. I will include a photo below of some ideas.
2. Sleep with something in between your legs. This will hopefully make a large difference in your sleep. Personally, I need a large pillow or blanket in between them on each side of my body. You can try a rolled up beach towel or blanket. Place it in between the thighs for a release of your lower back tightness. You can also try placing something under your knees when sleeping on your back.
3. Focus on your neutral pelvis. Especially when you are standing around. I notice pain often when I am waiting for the train, doing the dishes or just standing around. You can slightly bend your knees to relieve discomfort and really imagine the water not spilling out of your pelvic bowl. For more information, look above in the infographics. 
4. Seek out professional, medical help. A massage therapist will be able to pinpoint exactly what is wrong with your alignment. A chiropractor can also aid in your issues. There are many medical professionals who can provide many ways of relieving your pain and who doesn't want to go for a massage?
5. Invest in natural pain relieving medicines. These can include 1) Tiger Balm: An amazing Traditional Chinese medicine from China that can easily replace chemical topicals. 2) Peppermint oil: Doctors are now believing that peppermint oil can be equivalent to taking 1000mg of Tylenol. I use it daily and have noticed it helps the best. 3) CBD. Whether your into marijuana or not, I always recommend others to try out CBD in oils, pills, balms or smokable form. CBD will not get you high (unless it is paired with THC) and will relieve many ailments in the body. It is especially known for helping pain, sleep, anxiety and appetite suppression.
6. Stretch! Stretching helps everything in my opinion. Remember that when stretching a muscle, we want to take the points of attachment away from each other. Stretching should be uncomfortable to make a difference but not painful. I will include a variety of stretches below that can aid with your lower back pain. *Child's Pose (Balasana) is one of the most efficient stretches to relieve lower back pain. If you do not know what it looks like, the first photo of this article is child's pose. Beginning on your knees, bring your big toes together and your knees out wide or legs parallel together, begin to sit back into your heels bringing your upper body along the ground while extending your arms out in front of you. Let your body release into the ground.*
7. Counteract the improper posture. By this, I mean if you struggle with a lower back sway, you will want to focus on contracting the core and tucking the hips under to find a neutral spine. If you have an upper hunch, focus on contracting the scapula (shoulder blades) an opening the chest muscles for a neutral spine. This feels like pure gold when you have pain!

Please let me know if you have any questions or ideas for me to try, I am always open to suggestions. Thank you for supporting How To Flourish. 

​Enjoy your day!

This is a post about tea. Whether you drink it or not, I have faith in it's ways of healing the body, mind and soul. Tea has always been one of my favourite preparations to drink, mainly because it is extracted from nature. 

This post is going to contain my favourite kinds of tea and how they heal my body. Personally, I drink between 1-4 cups per day. I can thank tea for getting me through long school days over the years. Before I get into it, here is a brief history.

Tea drinkers have been around the globe for centuries, originating in China as early as 2000 BCE. It can be consumed for it's taste, nutritional benefits or traditional ritual purposes. Tea can be known for it's excellent source of antioxidants. Some tea offers the benefits of improved circulation, weight loss and may even prevent cancer (According to PhD Allison Hahn). There are a variety of teas in the world including green, black, red and oolong. The diversity around the world allows for tea to be prepared in a large amount of ways. This can include the boiling process or what each of us puts into the tea for flavour. Personally, I enjoy most of my tea black, but many countries add honey, sugar or milk.


These herbal creations are a staple in my lifestyle, I am unsure what I would do without them. Each tea has a different benefit which I will get into below...

• Matcha (Green)

-Known for it's high caffeine content, matcha tea is my #1 favourite. Matcha is finely ground green tea leaves into powder, while green is in more of a leaf form. A 2013 study, lead to researchers finding many benefits of green tea for the heart. My favourite way to prepare matcha is with some plant milk, honey, spirulina, mushroom extracts and cinnamon.

• Ginger

-The main focus of ginger is it's way of helping with nausea or a sore tummy. When I feel sick or have indigestion from my meal, I grab one of my many ginger teas . It can also reduce inflammation in the body.

• Chamomile or Valerian or Lavender

These herbs are all known for their sleepy time benefits. From my recent years of insomnia, I have discovered how important these teas can be when you struggle with anxiety. Each of them tastes delicious with honey. This relaxation aids can also improve your digestion. 

• Black

-Also known for it's high caffeine content , black tea is delicious. It is my substitute for coffee most days. It has mass amounts of antioxidants, contributing to heart health.

• Peppermint

-Another stomach ache remedy. Peppermint is a commonly used herb in the kitchen. If you have ever grown it in your garden, you know it can be a pain to weed out. When I feel an upset stomach coming on or indulge in something my gut doesn't agree with, I always reach for peppermint. BONUS: Peppermint on a sore throat with honey is amazing.

• Lemon

-Citrus fruits have many benefits including a high Vitamin C content. Normally, I squirt lemon into my ginger or green tea for an extra flavour boost. This is another great example of a tea that soothes the throat when sore (especially with Manuka Honey).

• Savoury teas

-Ah, almost a hidden treasure. Savoury teas can be brewed from a variety of herbs and vegetables. David's tea has a beet flavour that is delicious. Since they are similar to broth at times, when not sweetened, these teas can also soothe your body when you are coming down with illness. There are many types including: dandelion, oregano and liquorice. 

• Chai.

-This type of tea is usually a sub category of black tea but can also be made of green or oolong. Chai is an earthy, spicy tea with flavours of cinnamon, cardamom and nutmeg. It is delicious on a winter day and also full of energy. In research, we see that is can help in osteoporosis and kidney stones.




Tea, in general, according to the Tea Association Of The United States, can be known for it's great job in reducing free radicals. Free radicals are can cause damage to our bodies in differing ways. Antioxidants #1 job is to reduce the oxidation of free radicals, benefiting our health in multiple ways.

When drinking tea, be aware of the caffeine content. Herbal teas are usually naturally, caffeine free while oolong and black teas have the highest amount of this substance. You don't want to have black tea before bed, or chamomile in the morning. 

Tea has always been something that makes me happy and it will continue to do so throughout my years. If you have any suggestions of tea for me to try, please let me know in the comments!

Thank you so much for reading How To Flourish and following me through this journey of self healing and love. 

Don't forget to smile today.






​
*Most of the information in this article is cited from "Tea (beverage). By: Hahn, Allison, PhD, Salem Press Encyclopedia, 2018"  or WedMD.com*