Trees

exercise. the best medicine. (podcast!)

Growing up, I was a kid who hid in the back corner during gym — because dodgeballs are hard and kids are mean. I never developed a sense of myself as athletic, and mostly didn’t miss it.

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Instead, I found my physicality by carrying my life essentials on my back for four days on a backpacking trail. It was life altering — but somewhat location dependent.

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Several years ago, I hit a personal low. I had tried pretty much all the things, but wasn’t feeling any better. After being strongly advised by a non-medical friend to consider pharmaceutical medications, a Facebook post from a doctor friend jumped out at me: Weight-bearing improves mood.

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So I tried it. And it made a huge difference.

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The research literature has long supported exercise as a treatment for depression and anxiety. The side effects of exercise, properly applied, are increased strength, improved blood sugar balance, better immune function and more.

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(Note that I don’t tout weight loss here. Not everyone loses weight, and not everyone needs to. Overall health should be the goal, with weight optimization a possible secondary side effect.)

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When it comes to depression, research shows that while medications may work faster, exercise is equally effective after 16 weeks and better than drugs after 10 months. And it doesn’t take much: Just 20 minutes three times a week of moderate-intensity exercise makes a significant difference. (PMID: 15361924.)

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The same pattern holds for anxiety. Even a single round of resistance exercise can lower anxiety significantly. (PMID: 25071694)

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My patients will attest to this experience. Many of them start exercising and find the stressors that would stop their lives cold no longer affect them nearly as strongly. It’s been a lifesaver for them, as it has been for me.

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I mention my story because it’s not unique: Many of us have traumas and resistance around athleticism, gyms and “exercise” in general. You don’t have to even want to be an athlete to get these benefits. You just need to do the things.

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I started going to the gym with the idea that it was something I had to do regardless of whether I found a strong community or even liked the activity. It was a prescription. In the end, it surprised me with both community and an activity I enjoy. I’m still no athlete, but having exercise as a tool in times of stress is a huge help.

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The podcast below is one I did two years ago with Michael Skogg, the owner of Skogg Gym in Portland. (If you’re not local, he’s got both videos and virtual memberships available.) In it I review the science behind exercise as a treatment for depression and anxiety.

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If you find it useful, I hope you’ll pass this post along.

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Dr. Orna Izakson | natural mental health | exercise with kettle bells

my top prescription for seasonal affective disorder

Filed under: depression,mood cures,sleep,Vitamin N — Orna @ 3:30 pm

How do you stay sane during Cascadia’s dark, wet winters?

 

When I first moved here, I got some great advice that I completely ignored. It was logical, sure, but it went against deeply ingrained biases. When I finally started heeding it, though, everything about our 9-month rainy season changed for me.

 

But let me backtrack for a minute. (more…)

healthy presents for the holidays

Stumped about what to get friends and family for special occasions? Want to help them get and stay healthy? Here are my top recommendations. (more…)

does summer make you SAD?

Working in the Pacific Northwest, I see a lot of patients who have issues with seasonal affective disorder (SAD).

 

 

Most people understand SAD as a depression response to the short, dark days of winter. And indeed, that is the most common form.

 

 

But summer SAD is also truly a thing: hot days, unrelenting brightness that makes you think you have to be cheery and energetic, wildfire smoke in certain parts of the country — all of these contribute to seasonal depression in the summer.

 

 

Seasonal affective disorder, whenever it hits, has some common characteristics: depression is key, but also over- or undersleeping, anxiety and others. And some of the herbal and, if necessary, pharmacological prescriptions can help both types.

 

 

One simple treatment that works well for most types of depression is especially suited to summer SAD: getting into cold water.

 

 

 

natural mental health | wild water | summer SAD | depression | Dr. Orna Izakson

Cold water helps beat depression.

(more…)

herbal drinking vinegars for digestion + joy

As those of you on my email list know, I’m not a very make-y person. I put together some basic preparations, and obviously create custom herbal formulas for my patients. But I sort of stall when it comes to anything that hits me as cooking.

 

(Yes, I do make food for myself. But it’s a struggle. I’m writing a whole book about it.)

 

But some things are so simple and delicious, it’s just silly not to do them. And what I’ve got for you today is one of those.

 

In this video you’ll see me make a drinking vinegar, commonly known as a “shrub” or technically an acetracta (vinegar extraction.) These are tasty ways to get the medicinal benefits of herbs in a palatable package. (more…)

dr. orna’s beat-the-heat watermelon gazpacho

I’m not much of a cook in the best of times. (Seriously. I’m writing a whole book about this.) And hot summer days stuck in the city definitely are not the best of times for me.

 

A few years ago, I discovered a concoction that made the heat more tolerable, something that I’d actually prepare: Watermelon gazpacho.

 

Dr. Orna's beat-the-heat watermelon gazpacho recipe

(more…)

zebrafish and brain repair

Filed under: healthy living,insomnia,sleep — Tags: , , — Orna @ 1:58 pm

Healthy brains require healthy sleep.

 

Really, you can’t fudge on this. At least not for long.

 

This cool study looked at zebrafish (fun in itself.) (more…)

terrain

Filed under: chronic disease,healthy living,Uncategorized — Orna @ 8:50 am

Gardeners know that healthy plants have certain basic requirements: they need the right temperature, the right amount of sun, the right amount of water, and the right amount and kind of nutrients in the soil. Different plants have different needs, but one that has all these will be the most resilient, able to withstand pests, diseases and climate variations.

 

People are no different.

 

I was a gardener long before ever thinking about becoming a doctor. And I was pleasantly surprised to learn that the idea of feeding the soil is fundamental to naturopathic medical philosophy.

 

The profession even has a specific term for it: Terrain. (more…)

the happy medicine of spring violets

April 18, 2019

 

Every year there’s one particular plant that grabs my attention and won’t let go. I’ll start seeing it everywhere. And I get excited in that way you do when you have a new friend — even if it’s an old friend.

 

So far this year violets are my jam.

 

There have been at least one or two stray blooms on my backyard plants since around Thanksgiving. They kept going all winter, at least a little.

 

And this spring they’ve been completely full on. Walking by my house, sitting on the front porch or the back deck, their sweet smell fills the air.

 

(Not for nothing their Latin name is Viola odorata. As in odor. As in fragrant.)

 

The fragrance is not as dramatic as some other spring favorites like Daphne (D. odora). If you’re not familiar with sweet violets, the scent is reminiscent of a certain era of little old lady. And for a while, it hit me in a not great way.

 

But this year… well, this year I’m all about it.

 

Violet flowers are used in various ways for medicine. (more…)

the sun is more than a vitamin

I talk about vitamin D a lot. It’s useful for healthy bones, healthy immunity, healthy levels of inflammation, healthy mood. In the past decade it’s gotten a lot of press.

 

But in the same way whole foods are a better source of nutrients than a multivitamin, there are things the sun can do that a supplement cannot. When it comes to health, Nature almost always does it better. And it turns out that sun is more than a vitamin.  (more…)

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