Rebecca Fowler Health

03/03/2025

Having recently finished the book The Dance Cure by Peter Lovatt it served as great confirmation of what we mostly already feel, that dancing makes us feel good. The book highlights how dancing not only improves strength and flexibility, but also generates the release of many of our feel good neurochemicals, such as endorphins, dopamine and serotonin, helping to lift our mood and lower the pain.

As we have recently lost several amazing female artists, Gwen McCrae, Roberta Flack and Angie Stone, what better way to celebrate the music they left us with.

02/23/2025

Movement, connection and nature, plus an unexpetedly dry Sunday morning! What a way to generate some of those feel good self made vits!

Oxytocin
Serotonin
Endorphins
Enkephalins
The above are hormones and neurotransmitters that are produced by our bodies during exercise, socializing, and spending time in nature and all help to reduce persistent pain levels and improve mood.

05/31/2024

The brain's priority is to ensure our survival while minimizing energy expenditure.

One way our survival is priortised and energy conserved is for the brain to have a plan when approaching a situation. This plan is largely based on our previous experiences alongside our beliefs and expectations. Once we are experiencing the actual situation, our brain uses information from our senses and thoughts to update it's prediction aka the reality we experience - and occasionally we need a nudge to update our expectation, like I did when reading the above pic! Credit to .language.nerds

These are also key processes that are involved in the experience of ongoing pain. Persistent pain is frequently a prediction generated by the nervous system in an attempt to keep us safe. Better safe than sorry! Pain being what it is, it naturally causes concern and worry, sending the message to the nervous system that there is a threat and pain is continually needed to raise the alarm. This creates a maladaptive cycle of reinforcement, and the brain does not receive the information needed to reassure it that pain generation is not warranted.

The nudge we need to update our experience is part of how persistent pain recovery works. This can include an updated understanding of persistent pain, changing how we relate to the experience of persistent pain and creating a program to reintroduce movement in manageable ways, guiding the nervous system back to a place of health.

05/12/2024

I am excited to say that I will now be working out of Lower Lonsdale Physiotherapy & Massage Clinic, where I get to work alongside a fantastic collective of practitioners.

Still in my favorite neighborhood of Lower Lonsdale, come see me at #202-106 West 1st Street. Drop me an email at rebeccafowlerhealth@gmail.com with any enquiries/bookings.

Looking forward to working with you to bring you relief from persistent pain.

04/20/2024

Although the 'low hanging fruit' below are accessible, they are not always easy, when experiencing persistent pain, everyday tasks can become a challenge. However, they are worth considering, try taking small steps in a healthy direction that are manageable for you.

When a body that experiences ongoing pain is further taxed, pain can be produced more readily and intensely. By working with some of our foundational health fundamentals, we can reduce the load our body is carrying, turning down pain levels.

The health fundamentals I recommend clients consider include the following;

😴 sleep - I know this is contentious as sleep and pain are not good partners. Try to think about the most manageable ways you can implement to improve sleep. Consider setting yourself up for sleep; getting outside in the morning when possible, reducing screen time in the evening, dimming lights in the time before going to bed.

🥗 diet - for the most part, try to choose foods that will nourish your body.

🥛hydration - many organs in our body are predominantly made of water. Our heart and brain are actually approx 80% water!

☺️ connection - we are wired to connect with others. When we have positive interactions with others, systems in our body release feel good pain relieving neurochemicals.

☀️ spend some time in nature / outdoors each day.

🚶‍♀️move in some way every day. This can look like breathing exercises, gentle seated movements or a walk around the block - any and all movement is valid.

🕗 keeping some level of structure to your day; getting up and going to bed at similar times, setting consistent meal times.

❤️ self compassion - recognize any and all choices you take towards your health, including approaching yourself with compassion and kindness. You are doing what you can and that is enough.

Shifting focus, as able, onto supporting your health, will inadvertently bring pain relief.

04/20/2024

04/07/2024

Persistent pain is generated by the nervous system and is influenced by a range of factors. Our nervous system, including our brain, monitors a multitude of information received from our body, senses, thoughts, and emotions to signal threat or safety. When the scales are tilted towards threat, pain can be produced or increased. Conversely, when signals of safety are received, persistent pain is reduced.

When in pain, it is normal for the threat dial to be turned up, and for our nervous system to be on high alert, in turn shifting our focus towards additional potential threats. Over time, this hypervigilance can become habitual and further contribute to the persistence of pain. But it does not have to stay this way. Once aware, we can shift this tendency by intentionally choosing signs of safety, tilting the safety scale in our favor.

To shift to a focus of safety and invite relief consider the things that bring you comfort, health or joy; favorite views, comfortable clothes, fond memories, nourishing food shared with cherished people, movies that either uplift or leave you laughing, music that you can't help but sway to ✨️

04/01/2024

When life throws a curve ball it is natural to feel a host of emotions, including anger and frustration. These emotions can feel all encompassing as we are faced with a life different to the one imagined, particularly in the case of persistent pain. Becoming consumed by these feelings can sometimes prevent us from seeing what we can do in a situation, contributing to increased stress and continued pain.

Recently, I have come across the idea of rage rooms and wonder if they could play a part in working with unwated situations!

For those in Vancouver there is the Anger Room in Richmond. I haven't tried it, so let me know if you go!

Or for those wanting something a little more accessible one of the following might fit the bill;
😡 scream in your car
🤬 free write your anger out using as many expletives as necessary.
😈 Shout/sing to an appropriate song

Expressing anger can be quite the release, so take care of yourself after, plan an easy dinner with a favorite movie or have a trusted friend on call.

Once you feel settled, try considering what you can choose to do in the situation you are in. Perhaps make a plan around the next step in your recovery or reach out to someone to support you with your activity goals.

While persistent pain is very much felt in the body, it is generated by our nervous system, which is also sensitive to stress. Stress, including intense emotions such as anger, can cause responses in our nervous system and tension in our body, which contributes to the persistence of pain.

What do you do to release anger and stress in a healthy way?

03/25/2024

In addition to propelling us physically forwards, walking also keeps our thoughts moving in a future focused direction. In the book Move by Caroline Williams, it is detailed how walking forwards not only affects the focus of our thoughts but also makes the past feel more distant and can help reduce our tendency to ruminate. Surprisingly, these benefits can also be achieved from imagining ourselves walking forwards, making it a super accessible and effective tool 👟✨️

03/21/2024

Once you know how chronic pain develops, you have the knowledge to change your relationship with pain and bring about relief.

03/14/2024

03/10/2024

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