Laura Tummon Simmons

"The best time for new beginnings is now." I know I haven't been on facebook in a while. I took a little break. There have been a few changes since I've been here. My clinical practice is taking a different turn; starting this week I have decided to exit my current in-office practice model and move to home and online visits with my patients. I am hoping this offers an exciting new beginning to try something new, while offering my patients convenience and ease as they can se...e me from the comfort of home. I will still be offering primarily evening and weekend appointments so you don't have to disrupt your work schedule! I have moved to online booking, and have new contact information. You can check all this out on my website and book an appointment or get in touch with any questions here: https://www.lauratummonsimmons.com/

We sometimes forget that the sympathetic response is made not only up of fight and flight, but also the freeze response. Have you ever felt frozen, stuck, or caught without the option to change things around you? This article goes over the three Fs of the stress response for more information. https://anxietycanada.com/articles/fight-flight-freeze/... If you're coping with anxiety or stress currently, getting yourself support can be very helpful in feeling better. Don't be afraid to get support from a health care provider.

Looking forward to be a part of Queen Street Yoga's Mental Health Retreat day. We'll be talking all about natural approaches in mental health, as well as some of the reasons your mood might be off. This is combined with yoga programming taught by the wonderful Marg Hull (who typically teaches QSY's Yoga for Anxiety and Depression). Check it out! We'd love to have you there!... https://queenstreetyoga.com/classes/type:workshops/id:275 See more

Super excited (I know this is in November, the 16th to be exact) to be a part of Queen Street Yoga's Mental Health Retreat day. We'll be talking all about natural approaches in mental health, as well as some of the reasons your mood might be off. This is combined with yoga programming taught by the wonderful Marg Hull who typically teaches QSY's Yoga for Anxiety and Depression classes. Check it out! We'd love to have you there! https://www.queenstreetyoga.com/class/type:workshops/id:275

Back to school time! Many people use this time to set new routines, new self-care times and new habits. This is an interesting suggestion for setting rules which help in making a change. https://www.youtube.com/watch?v=bfLHTLQZ5nc

Changing your routines to better your health is HARD. Anyone who tells you differently, or that there is a magic wand/potion/substance which will instantly fix everything is definitely not telling the whole truth. However, changing your habits and doing the thing can be worth it. YOU are worth it. Here's my blog on habits, why we change them, and some of the things I see as most important in doing so. If you're changing routines right now, and want more support, feel free to get in touch. https://www.lauratummonsimmons.com//doing-the-thing-why-be

A really cool resource if you want a really less-biased review of Canada's Food Guide (and a bunch of youtube "celebrity" diets). https://www.youtube.com/watch?v=NefrKWPcSfU

These are a tasty paleo-esque treat I love, which means they are gluten, dairy and refined sugar free. http://www.delightedmomma.com//flourless-lemon-poppyseed-m

I've been recommending pelvic floor physiotherapists a lot lately. I've seen benefits clinically for patients coping with urinary incontinence in menopause or post-baby, painful sex, painful periods, or muscular pain in the pelvic floor. I find some patients are intimidated by the concept of getting their pelvic floor assessed (this process does involve an examination of your pelvic muscles and typically an internal examination as well). However, I think the benefits are well worth it. I've attached one of the only positive Cochrane Reviews I've ever seen (this is one of the highest sources of evidence summaries in medical care) which suggests pelvic floor physio's benefits for urinary incontinence for those who would be interested in checking it out. https://www.cochrane.org//INCONT_pelvic-floor-muscle-train

"When we think about it from a physiological perspective, overwhelm is really your brain and body’s experience of the sympathetic nervous system being turned on (this is the automatic reaction we have in response to stressors which triggers flight or fight actions). In the short term and for large enough/life threatening triggers, these reactions are helpful and absolutely necessary in helping us cope with or escape danger. However, for most of us in the current day-to-day, t...hese reactions are kicking off with smaller and smaller triggers and bring with them a cascade of epinephrine (adrenaline) and cortisol our bodies do not know what to do with. Once the cascade is turned on, we no longer have control over it and symptoms run rampant." Check out this blog for some at-home solutions you can start to apply if you are feeling overwhelmed or stressed out on a consistent basis. Remember doing what you can do is good enough; be kind and get more support if you need. If you do need more help, feel free to get in touch :) https://www.lauratummonsimmons.com//what-to-do-when-youre-

Most of my job is spending time convincing people to change their behaviour. Often it involves convincing people to avoid procrastinating a change like changing their diet or going to exercise. I'm not the best at avoiding procrastinating myself, and I find this short sweet video to be a helpful thought if you're struggling with procrastinating work or a life change :) https://www.youtube.com/watch?v=4x7MkLDGnu8

You're definitely not alone if you're coping with trying to improve your mental wellness. A lot of the time (myself included) we struggle with being an "adult" and having to parent ourselves into healthy behaviours. High levels of social media exposure also can make us feel like the way we are living are not enough. Take care of yourself and realize you are doing what you can do, and that is enough :) https://themighty.com//being-an-adult-adulting-struggle-w/

Enjoy the Canada Day long weekend! I'm out of office and will respond to calls and emails upon my return!

For those of us not consuming gluten or grains, it is helpful to have a bread alternative that is tasty :) Promise this one is! https://elanaspantry.com/gluten-free-bread-20/

Veganism. I'm not against it in the slightest. It has some pretty cool environmental implications and is full of fruits and veggies if done well. However, one thing I do make sure of with patients is that people who are choosing a vegetarian and vegan lifestyle and diet make sure to have their iron and B12 levels checked regularly (ESPECIALLY if they are tired) and that they are in fact getting adequate protein. Here's a few sources of vegetarian proteins which are available, even for those who just want to cut down on their meat consumption! https://www.wellandgood.com/good-/vegetarian-protein-foods/

With stressors it is so very easy to get overwhelmed. It is so important to remember to breathe. As such, I decided to write a blog about 4 techniques I commonly suggest in practice to help in encouraging your parasympathetic nervous system to kick in. Check it out here: https://www.lauratummonsimmons.com//4-easy-ways-to-add-a-l... Note: you don't need a perfect yoga setting or pose to complete them, just yourself and 1 solid minute :)

Physical activity is a great therapy for mood. It can look like pretty much anything; running, dancing, gardening, walking, swimming, boot camp, or so many more things. When I work with patients I often suggest people instead of introducing exercise "three days a week" they make it a smaller daily dose of something they do EVERY SINGLE DAY. Personally, as a bit of a procrastinator I find it very easy to talk myself out of doing things, especially if I only have to do them a... few days a week. Here's a tED talk with some other excellent exercise tricks :) https://www.youtube.com/watch?v=K60xHx836T0

Kimchi is a tasty tasty fermented food, which can be helpful in building up your microbiome. Here's some delicious ways to integrate it into your diet. https://www.plated.com/m/8-delicious-easy-ways-cook-kimchi/

If you experience chronic fatigue or chronic pain, this is a great post by a mentor and colleague who is a wonderful ND in Toronto. These are some great tips to help in pacing and energy conservation for when you aren't feeling well. Banking your energy instead of spending it can make a difference to your health overall. https://www.bayviewnaturalhealth.com/Naturopathy-CFS-FM-ME

There is a super strong connection I see in clinical practice where poor blood sugar control contributes to anxiety and depression. Having your blood sugar come up and down based on what you eat (or don't eat) leaves your body consistently needing to release insulin, leads to rebound drops in blood sugar which can stimulate low mood and panic, and will often contribute to lower energy levels. https://www.wellandgood.com/good-food/sugar-and-anxiety/