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Gratitude, Healthy Living, Meditation and Mindfulness, Mood, Stress

Fall Seminar Series 2015: Burning the Candle at Both Ends? Discover Ways to Live Without Stress.

FALL SERIES
Stress flyer 3-page-0

Discover how you can re-energize and rediscover your motivation to live, work and play better and happier with Lisa Weeks, Naturopathic Doctor and Maryanne Nicholls, Anxiety Therapist.

Beginning Wednesday evening, October 22nd, 2014 (from 6:30pm to 8:30pm) and running for 4 consecutive Wednesdays, join us to find out:

  • What causes you stress physically, mentally and emotionally
  • How stress in these areas impacts you
  • What you can do about it.

Space is limited. Sign up today to secure your spot.

Dates: Wednesday Oct 22nd, Oct 29th, Nov 5th, Nov 12th, 2014 from 6:30pm to 8:30pm

Location: Gerrard St. East and Greenwood Ave., Toronto

Cost: $90 + HST for the 4-part series; OR $25 + HST for each individual workshop.

 

WEEK 1: Wed Oct 22nd: Introduction: The Effects of Stress

  • —How stress affects us mentally, physically, emotionally
  • —Ways to cope
  • —Stress assessments

WEEK 2: Wed Oct 29th: Breathe

  • —Acupuncture benefits and demonstration
  • —Benefits of meditation
  • —How to meditate and guided meditation

WEEK 3: Nov 5th: Detoxify

  • —Body scan
  • —Detoxify your thoughts and your body
  • How toxins affect our hormones

WEEK 4: Nov 12th: Nourish

  • Comfort food vs. Soul “food”
  • —Stress-busting foods: —Healthy snacks and meals demo
  • —Reassessment

If you have any questions, please don’t hesitate to call or email Lisa at:

lisaweeks.nd@gmail.com  ; 647-667-2209

See Maryanne’s website here: www.thejoyofliving.co

Immunity, Recipes

You Give Me Fever

I was watching a show on the National Geographic channel and I saw nature at its best. An anaconda snake was swimming in a river in South America. It had a large mouth abscess (infection) and it knew it had to do something to get rid of it in order to survive (and antibiotics were definitely not nearby!). The anaconda’s natural instinct was to swim in shallower, warmer waters to increase its body temperature to induce a fever. Amazing! It did this in order to make its body inhospitable for the bacteria that were causing the infection and to stimulate a natural immune response to kill them off.

What do we do in the Western world when we have a fever? Suppress, suppress, suppress…

And why?

We have been taught that fever is a dangerous response to an infection (viral or bacterial) that can cause brain damage and seizures. We feel the need to react right away, and give or take that fever-suppressing medication to bring it down. But, are we really doing the right thing?

Fever is a natural response to an infection. Bacteria and viruses thrive at normal body temperature (98.6°F or 37.0°C). A fever changes this set point so that the bacteria and viruses are less likely to survive. It also induces an immune response to get the body to fight off infections.

Many infants and children develop high fevers with minor illnesses. Brain damage from a fever will generally not occur until our temperature is over 42°C (107.6°F). Untreated fevers rarely go over 40.5°C (105°F) unless the child is overdressed, trapped in a hot area or placed in a cold bath. A cold bath induces shivering, which can raise body temperature even further. Be sure not to overdress anyone with a fever and never put them in a cold bath. A lukewarm bath is best.

Seizures associated with fever may occur. They are generally short-lived, do not cause any permanent damage, and they do not mean that your child has epilepsy.

There are several instances when to get concerned if your infant or child has a fever. You should call your healthcare practitioner if:

  • a child under three months of age has a fever.
  • a child under 12 months of age has a temperature of 38.3°C (101°F) or higher.
  • a child under the age of two has a fever that lasts longer than 24–48 hours.
  • a child over the age of two has a fever that lasts longer than three days.
  • an infant, child or adult has a temperature greater than 40°C (104.5°F).

Make sure your child is responsive and drinking fluids. For a complete list of when to get concerned when you or your child have a fever, see: Mayo Clinic.

See your licensed healthcare practitioner to prescribe individualized homeopathic remedies, herbs and vitamins to help support an efficient fever and to give your immune system a natural boost to fight off infections.

Broths, soups, water, fruit, and diluted unsweetened fruit juices are the best things to consume during a fever in order to maintain hydration and to give the digestive system a break. I made this great chicken soup last weekend when I was feeling run-down and it gave me the immune boost I needed from the garlic, ginger, turkey broth and chilies that I desperately needed.

It is a great soup to share with your loved one(s) on a cold and rainy/snowy afternoon, or to keep in the freezer just in case you start to feel sick. It will help to get you back on your feet in no time!

Chicken & Ginger Root Broth with Mango

  • 1–2 tbsp olive oil or coconut oil
  • 2 cloves of garlic
  • 1 large onion, halved and sliced
  • 1 ½ oz. fresh ginger root, peeled and shredded
  • 1–2 fresh chili peppers, left whole
  • 1 (2–3 lb) whole organic chicken, trimmed of fat and broken down into pieces with the bone in (or you can purchase chicken thighs and/or breasts)
  • 2 ½ cups of organic turkey or chicken stock
  • 2–4 cups of water
  • Sea salt and ground black pepper
  • 1 mango or 1 small green papaya, cut into fine slices
  • ½ cup–1 cup of fresh flat-leaf parsley leaves, chopped
  1. Heat oil in wok or deep pot.
  2. Add garlic, onion and ginger root. Stir until the onion becomes clear.
  3. Mix in chili peppers and chicken, lightly browning the skin.
  4. Pour in stock, water (just enough to cover the chicken; add more if necessary) and bring liquid to a boil.
  5. Reduce heat, cover, and simmer gently for about 1.5 hours, until chicken is very tender.
  6. Season stock with sea salt and pepper, and add sliced mango or green papaya.
  7. Continue to simmer for 15 minutes more, then add in parsley leaves.
  8. Serve as is or ladle over steamed rice.

Enjoy!

Source:
Basan, Ghillie. 500 Asian Dishes. Apple Press, 2010.  

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Chinese medicine, Immunity, Tea

Boost Immunity with Change of Season Soup

Many of my patients are suffering from the “Daycare Curse” lately. At school or daycare, their kids are passing around germs, left, right and centre. Little Sarah then comes home, sneezes or coughs in your face and wipes her snotty hands on you. Before you know it, everyone in the household is infected, including you, who is still expected to care for all the other sick and whiny family members.

You and your family don’t have to suffer through repeated colds, flus and sore throats. Naturopathic Medicine provides treatment to boost immunity, prevent illness, speed recovery and reduce your symptoms once you do get sick.

This Change of Season Soup is a great way to help keep the adults and teenagers in the family healthy for the coming winter. Drink 1–2 cups every day for 5–14 days. It can be enjoyed as a tea (you may add honey and/or cinnamon sticks) or as a soup with vegetables, chicken and chicken broth.

Ingredients:

  1. Codonopsis pilosula root (Dang Shen)
  2. Astragalus root (Huang Qi)
  3. Dioscorea villosa (Wild Yam)
  4. Chinese Lycii berries (Lyceum/wolf berries/goji berries)

Use equal parts of each herb (2–3 oz each). You can combine in one batch, or purchase individual prepared packs from your local specialty health food store or trusted Chinese herb market.

Directions:

Fill a large pot with water. Add the herbs and place the lid on. Bring to a boil and simmer for 1–4 hours, adding more water if needed.

Allow to cool, strain and enjoy 1–2 cups per day for 5–14 days.

Alternately, add herbs to chicken broth and simmer for 1 hour. You can enjoy it as is or make a soup out of this broth.

Additional information:

Codonopsis pilosula root (Dang Shen)

  • Enhances energy (Qi), builds blood, nourishes body fluid, and tonifies the spleen and lungs

Astragalus root (Huang Qi)

  • Boosts immunity, strengthens your defenses, enhances energy (Qi), tonifies the blood and lungs, nourishes the spleen and stimulates the immune system

Dioscorea villosa (Wild Yam)

  • Supports the health of the lungs and kidneys

Chinese Lycii berries (Lyceum)

  • Contains vitamin C, supports lungs and kidneys

If you or any of your family members need a little extra immune TLC, feel free to contact me to book in for my Immune Boosting Program.

Have a healthy and happy winter!

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Anti-aging, Skin Health

To Sunscreen or Not to Sunscreen

It felt like it would never come, but it is finally that time of year again! The sun is shining, the days are long, and your skin colour is starting to turn a fire-engine red…

Wait! That isn’t supposed to happen!

If you want to avoid looking like a lobster, prevent skin damage and wrinkles, and decrease your risk of skin cancer, it is time to start practising safe sun.

We do need some sun exposure for our body to produce vitamin D. About 10 minutes in the summer sun is usually enough for fair-skinned individuals to produce sufficient levels from UV-B rays (see below). Better yet, taking a vitamin D supplement throughout the year – especially during the wintertime – has been shown to help prevent osteoporosis, seasonal-affective disorder, respiratory tract infections, multiple sclerosis, and breast and colon cancer.

But too much sun can be harmful and increase your risk of cancer.

There are three types of UV rays.

  1. UV-A rays contribute toA  These do not cause burns, but are present even on cloudy days. Almost 99% of the UV rays that reach the earth are UV-A. They increase the production of harmful substances that damage our DNA and lead to skin cancer.
  2. UV-B rays contribute toB These rays directly damage DNA, leading to skin cancer. These rays also increase the production of melanin in our skin, which gives us a tanned or burnt look (which is a bad sign).
  3. UV-C rays lead toCancer and are the most harmful. Fortunately, the ozone layer prevents these rays from reaching us.

Follow these practical tips to protect yourself from the sun:

  • Cover up: Wear a hat and sunglasses (that protect against UV-A and UV-B rays), and use a sun umbrella on the beach and in your backyard.
  • Avoid the mid-day sun as much as possible from 11am–4pm when the rays are the strongest.
  • Check the UV index daily at www.theweathernetwork.com/uvreport/interpretation/caon0696. Plan outdoor activities on low-risk days and exercise extra caution on high-risk days.
  • Increase your consumption of antioxidant-rich foods. A study published in the Journal of Nutrition in 2001 showed that daily intake of lycopene from tomato paste (1/3 can per day), along with olive oil (2tsp per day) for 10 weeks reduced the degree of sunburn by 40% as compared to placebo. Lycopene is an antioxidant found in high amounts in tomato paste, sauce and juice. It is the primary antioxidant for the skin. Also consider increasing your consumption of these antioxidant-rich foods:green tea, turmeric, blueberries, cherries, blackberries, pomegranates, artichokes, broccoli, red cabbage, walnuts, rosemary, cinnamon, cloves, garlic, oregano, cocoa, pecans, raw ginger, elderberry, acai and rosehips.
  • Use an appropriate sunscreen:
    • Avoid ingredients such as octybenzone, octinoxate, octisalate and octocrylene. These all can increase cellular damage. Octybenzone and octinoxate are the most harmful, as they may act as hormonal/endocrine disruptors, have reproductive and developmental toxicity, and have a high risk of allergy and phototoxicity.
    • Choose sunscreens with zinc oxide and/or titanium dioxide.
    • Avoid sunscreens in spray or powder form to prevent inhalation of harmful substances.
    • Avoid purchasing products that have sunscreen and bug spray combined because the harmful substances will have increased absorption.
    • Check out the Environmental Working Group (EWG) website at www.ewg.org.  It is constantly updated with the newest safety information on sunscreens, moisturizers, cosmetics, etc.
    • The EWG lists the following sunscreens as the safest options: Aubrey Organics Natural Sun Unscented Sensitive Skin/Children Sunscreen SPF 30+, Aveeno Baby Natural Protection Mineral Block Face Stick SPF 50, Badger Baby Sunscreen SPF 30+, Green Beaver Company Certified Organic Kids Non-whitening Sunscreen Lotion SPF 30.

Now get out there and enjoy the nice weather, but be careful!

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Energy, Healthy Living, Meditation and Mindfulness, Tea

FREE WEBINAR: Overtired and Wired? Manage Stress Naturally

In this webinar, you will discover:

  • What causes physical and mental stress?
  • Common warning signs.
  • What happens if stress is not resolved?
  • What can you do about it?
  • Lisa will share nature’s secrets for bringing balance and relaxed vitality back into your life
  • Colleen will share simple ways to relax and clear your thoughts that you can start using immediately. 

Hosted by:

Dr. Lisa Weeks, Naturopathic Doctor

Colleen Santini, Meditation and Clear Thought Specialist

 

 

Detox, Digestion, Energy, Nutrition

Naturopathic Detox Program: Free Webinar

It’s that time again…to not only clean out your closests, but to cleanse your body with an individualized Detoxification Program.

Learn how to reduce toxin exposure, eat well to support detoxification and optimize digestion and liver function.

  1. Discover hidden toxins in your food, water, and body care products
  2. Learn which foods support detoxification and which ones hinder it
  3. Incorporate simple lifestyle changes to enhance detoxification
  4. Restore your health, vitality and energy to feel your best
  5. Reduce weight, acne, skin rashes, brain fog, joint pain and digestive issues

Watch this

on how to start detoxifying today!

Book in with me for your safe and effective Individualized Detoxification Program (7-10 days).

 

Anti-aging, Healthy Living, Libido, Stress

Not “In the Mood”? How to Boost Libido Naturally

You have just gotten home from a long day at work, you still have to make dinner, clean up and do a couple of loads of laundry before you can even think about relaxing. Your partner gives you that look and motions towards the bedroom. You remember the days when you would put all responsibilities aside to frolic in bed with the one you love. But now you are way too tired and would rather just lay on the couch, catching up on Grey’s Anatomy.

Where Have Those Days of Frolicking Gone?

Low libido, low sex drive or hypoactive sexual desire disorder (HSDD, as it is known in the medical world) is one of the most common sexual problems in women. A survey conducted in 2009 at the University of Chicago found that 33.4% of respondents suffered from low libido. Another study published in the Journal of the American Medical Association reported that 43% of women experienced difficulty with sexual desire.

What is Happening?

Low libido is a very complex condition. Fatigue, hormonal imbalances and psychological factors can all play a role in HSDD. Anxiety and depression contribute to the problem and, ironically, so do many pharmaceutical drugs that are used to treat these conditions. Antidepressant medications, the birth control pill and tranquilizers are just some of the drugs that can lower sex drive in women.

What Can You Do?

Get assessed for hormone levels. Your Naturopathic Doctor can order a salivary hormone test to determine your levels of cortisol (the stress hormone), DHEA (the anti-stress/anti-aging hormone), estrogen, progesterone and testosterone (yes, women do produce testosterone).  Pre-menopausal and post-menopausal women can suffer from imbalances. There are many natural herbs, vitamins and homeopathic remedies that can be used to bring your hormones back into balance. Typically, women suffering from low libido have low levels of progesterone, testosterone and DHEA. Their estrogen and cortisol levels are most likely out of balance as well.

Get assessed for thyroid function. A low-functioning thyroid zaps your energy, lowers your mood and reduces sexual desire.

Get your iron levels and vitamin B12 levels checked. These are commonly low in females, and deficiencies result in fatigue and low motivation.

Talk to your doctor about any possible side effects your medication(s) may be having. Anti-depressants and the birth control pill are common culprits. Ask your doctor about changing to other kind of medications with fewer side effects. Never stop taking medication without consulting with your doctor first.

Get help from your healthcare practitioner if you are suffering from stress, anxiety or depression. Don’t go it alone.

Spice it up. Try a new position in bed, focus on foreplay, be spontaneous, pick up some new toys, watch a video and/or give each other a massage. This will add to the excitement and get you in the mood. Physical touch can increase the release of oxytocin, the bonding hormone, which can bump up sexual desire.

Natural Ways to Increase Libido

Since HSDD is such a complex condition with many causes, make sure you are assessed to determine which treatment is suitable for you to boost libido. Here is a list of commonly used herbs to help bring your mojo back. Be sure to consult with your licensed healthcare practitioner before taking them.

Ashwaganda, Relora, Rhodiola, Licorice, Siberian Ginseng and other adaptogenic herbs help to increase energy, reduce stress and put that spring back into your step!

Damiana acts as a natural aphrodisiac and sexual stimulant. Ginseng may also increase sexual desire.

Maca is a wonderful herb to reduce stress, increase energy, bring your hormones back into balance, and support a healthy libido. It is a root from South America and can be found in capsule or powder form.

Ginkgo increases blood flow to the female genitalia, heightening arousal and orgasm.

Exercise also gets the blood flowing, reduces stress, and boosts mood and energy. It increases the release of natural feel-good endorphins, and improves self-esteem and body image. A study done at the University of Texas showed that women who had just completed one 20-minute session of cardio exercise were more aroused (as measured and self-reported) from an erotic film than those who didn’t exercise.

Eat Your Way to Desire

Garlic, cayenne and ginger all increase blood flow in the body and to the genitalia. Eat these regularly to increase arousal. Just make sure you share that garlicky meal with your partner!

Nuts and seeds contain L-arginine, which helps to relax blood vessels and increase blood flow to the sexual organs. Make sure to eat them unsalted and raw to get the most benefits. Choose pumpkin seeds, almonds, walnuts, Brazil nuts and sunflower seeds.

Chocolate contains phenylethylamine (PEA), which boosts levels of endorphins, reduces depression and anxiety, and is one of the brain hormones that is released when we are in love. Go for dark chocolate to get those extra antioxidants. PEA may be increased by exercise, yet another reason to put on those running shoes!

Don’t worry. With some help, frolicking in bed can become a reality once again!

 

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Energy, Mood, Stress

Beat Those Winter Blues

Gone are the days of frolicking in the sun, feeling full of life and carefree…unless you paid a hefty sum to fly south to pretend that it is summer again for one short week.

Unfortunately, with the shorter days of winter, you are more likely to suffer from mood disturbances and energy depletion. These are physiological reactions to a lack of light that can affect you in several ways.

First of all, without the sun’s rays hitting your skin, your body is unable to produce significant amounts of vitamin D. Many studies show an association between low levels of vitamin D in the blood and mood disorders such as seasonal affective disorder, non-specified mood disorder, major depressive disorder and premenstrual syndrome. Talk to your licensed healthcare practitioner to find out just how much and what type of vitamin D is right for you.

Secondly, the longer, dark nights may throw off your natural circadian rhythm, resulting in changes in your melatonin levels. This commonly occurs in the fall and winter, may contribute to a depressed mood, irritability and headaches.

What Can You Do to Beat the Winter Blues?

Embrace winter activities such as cross-country skiing, snowshoeing, skating, downhill skiing and snowboarding. Take brisk walks or jog in the cold, but be prepared with the proper equipment. Even just 20–30 minutes of daily exercise stimulates the release of natural feel-good endorphins, reduces stress and helps us to re-establish a healthy circadian rhythm.

Get your vitamin D levels tested by your licensed healthcare practitioner. He or she can help you find a well-absorbed kind and tell you how much you should be taking to avoid any negative side effects.

Treat yourself to a cup of real hot cocoa. Cocoa contains an abundance of vitamins, minerals and antioxidants to boost mood, improve concentration, reduce stress, help protect your heart and blood vessels, and slow aging. Camino is a great brand that offers 100% cocoa powder and various hot chocolate mixes.

Laugh daily. Watch a funny television show or movie. I find Modern Family, 30 Rock and the Comedy Channel are all great for a good chuckle. Go to a comedy club. Subscribe online to a joke of the day or watch funny clips on YouTube. The possibilities are endless. Laughing reduces stress and improves mood.

Avoid caffeine, sugar, white flour and refined carbohydrates. Although they make you feel good in the short term, they will zap your energy later in the day and make you feel guilty, which will only bring you down further.

Get together with friends, family members, loved ones and animals/pets. Social interaction increases the release of mood-enhancing and stress-reducing compounds.

With these simple steps, you can start feeling better now!

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

 

Detox, Digestion, Energy, Weight Loss

The Power of Cleansing

Well, it’s that time of year again…the days are shorter, the temperature is dropping and the leaves are starting to change. Summer definitely flew by!

For most, summer is a time of indulgence. Barbecues, drinks on the patio or dock, and ice cream are staples of many while at the cottage or camping. The long bright days and warm weather keep us energized and active. Fall is the time for us to prepare for the shorter and colder days of winter, when energy is typically lower and our immune function is greatly depressed. The climate of fall is moderate, which is perfect for a cleanse. If we attempt to cleanse during the extreme heat of summer or the extreme cold of winter; added stress is placed on the body, and we are more likely to get sick or experience unfavourable effects.

Doing a cleanse is ideal to clean out all of the “gunk” that has accumulated over the previous season/year and to get our bodies tuned up for winter. Unfortunately, we are exposed to toxins in our food (pesticides, herbicides), water, cosmetics, body care products, plastic products and in the air that we breathe. In Chinese medicine, fall is the time when the lung and large intestine are most active. If we don’t clean out the toxins from the body before winter, we are more susceptible to illnesses in these organs, such as colds, the flu, bronchitis, asthma flare-ups, and digestive concerns. Not only can a cleanse help to boost energy levels and mood, clear up skin issues, resolve digestive problems, and jumpstart metabolism and weight loss, it will also give the immune system a much-needed boost to prevent those dreaded colds and flus that commonly start as the temperatures drop.

A cleanse typically involves at least 2–3 weeks of dietary changes to give the body a rest from foods that are harder to digest and have negative effects in the body. You will most likely need to cut out all gluten, dairy, non-organic meat, peanuts, shellfish, corn, soy, alcohol, added sugar in any form, artificial colours and flavours, preservatives, and caffeine (except for green and white tea in some cases). Foods that may be avoided include potatoes, tomatoes, eggplants, peppers and mushrooms (as they can cause inflammation in the body). It is advisable to discuss your individualized food plan with your Naturopathic Doctor to ensure you are getting the appropriate nutrients.

In addition to dietary changes during the cleansing period, it is beneficial to include homeopathic remedies, herbs and nutrients to support the body’s detoxification pathways. Be sure to consult with a licensed healthcare practitioner (such as a Naturopathic Doctor), as we all are unique and require different supplements for proper detoxification. The Naturopathic Doctor will make sure that what you are taking will not interact with any medications you take or any conditions you may be suffering from. He or she will also focus on where you need the most support. Some patients may need extra fibre and herbs to help eliminate through the liver and digestive tract, others may need more support for the kidney, lung or lymphatic system. It is really important to make sure you are cleansing in the right ways. If done improperly, you can activate and accumulate toxins in your body, when the goal is to eliminate them completely. Following the right meal plan and cleansing protocol are needed to make sure you reap the most benefits and avoid any negative side effects.

Expect to feel a little cranky and agitated in the first several days. You may notice some digestive changes, mild headaches and some fatigue. After about 3–5 days, you may notice that your energy levels have increased, your mood has improved, and your body is more balanced. Your body and mind will be better suited to deal with the harsh days of winter.

Here are some easy ways to gently detoxify on a daily basis. For a complete and individualized cleanse, please consult with a licensed healthcare practitioner for the best results.

  1. Avoid exposure to toxins in the first place.Eat organic produce, low-mercury fish and organic/free-range meats whenever possible. Make sure the cosmetics you are using are safe, limit your use of plastic, and ensure you are drinking pure water and breathing clean air.
  2. Fresh lemon or lime in water 5 minutes before meals.This sounds too simple to help, but the sourness of the lemons and limes really help the liver to detoxify and get the digestive juices flowing.
  3. Sweat it out.Many toxins can be eliminated through our sweat. Plus, exercise has so many other wonderful benefits. Detoxifying is just one more great reason to get out there and get active!
  4. End your shower with 30 seconds to 1 minute of cold water.This stimulates circulation and lymphatic flow to help move toxins out.
  5. Get enough fibre.We eliminate toxins through our bowel movements. If you are constipated, the toxins can be reabsorbed into the body. Increase your consumption of hemp hearts, salba or chia seed, ground flaxseeds, sweet potatoes, and vegetables. Ensure you are having at least one complete bowel movement a day, ideally 2–3 per day.
  6. Drink enough water.Our kidneys are a major route of elimination, so it is important to stay hydrated. Aim for approximately 2–3 L of water per day, more if you are sweating and exercising intensely.
  7. Breathe deeply.Our lungs are a major detoxifying organ. It is important to take complete breaths to fill the lungs with fresh air and to exhale any airborne toxins, including carbon dioxide. Make sure you breathe using your abdominal muscles and diaphragm for maximal effects. Inhale for four counts, hold for four counts and then exhale for four counts.
  8. Deal with emotional issues.Toxins are not only found in our external environment. The body produces toxins as byproducts of many metabolic processes. Negative emotions also act as toxins in the body, impairing hormone balance and interfering with normal physiological functions. Anger, sadness, jealousy and resentment are all emotional toxins that need to be dealt with. Make sure you journal, talk about your feelings, and/or see a psychologist or psychotherapist to work through these emotions.

With these small changes and an individualized cleansing protocol from your licensed healthcare practitioner, you will be well on your way to a healthier and happier you!

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

Energy, Mood, Stress

Small Steps to a Healthier You

I was out running yesterday morning in the scorching heat and I had three kilometres left to go. It was one of those days when you just want to hide inside, drink iced tea and chill out near the air conditioner. But seeing as I always tell patients how important exercise is – physically, mentally, emotionally, and spiritually (especially when it is done outdoors) – I thought I’d better “walk the walk” and avoid excuses. As I was running (more like jogging) along a small side street, a car passed with a lone, elderly man driving. He made eye contact with me, then gave me a huge smile and the thumbs-up sign. It was amazing how much that little gesture boosted my energy levels, made me smile and gave me the push to continue on. My perception shifted, and I was now enjoying my run on this bright and muggy morning.

We often get caught up with our “to-do” lists, appointments, routines and schedules, and we forget how much a small offering or gesture can really make a difference. A smile offered to a stranger, a “Good morning” or “Thank you”, or holding the door open for someone can go a long way. Even just sending a loved one a short email, text or voice message telling them you are thinking about him or her can give a stressed-out, burnt-out person the jolt they need to continue on with the day with a positive outlook.

The smallest things make the biggest differences.

This also pertains to our health. It doesn’t take drastic changes in order to start leading a healthier life today.

I know, I know…time is of the essence. It takes time to add in that little bit of physical activity and stress-relieving exercise. Excuses, excuses, excuses. We actually waste time talking about how much time we don’t have.

I came across this powerful quote, to remind ourselves that we actually do have control over how we use our time:
“All that really belongs to us is time; even he who has nothing else has that.” ~Baltasar Gracian

We all have the same amount of time, but it is up to us to decide how we are going to use it.

So, what are some examples of little things that you can do to live a healthier life?

  1. Get to bed a half-hour earlier…ideally around 10pm, and no later than 11pm. Sleep is a time when our bodies repair themselves. From a Chinese medicine perspective, it is the time when the blood returns to the liver, so that “the eyes can see, the hands can hold, the fingers can grasp, and the feet can walk” (Maciocia). The liver is related to eye function, affects tendon and sinew health, and ensures the free flow of Qi (the vital life force) throughout the whole body.
  2. Eat fresh, organic blueberries and blackberries. They are high in antioxidants and vitamin C, and help to prevent cancer, diabetes, heart disease, stroke, Alzheimer’s disease, cataracts, macular degeneration, etc.
  3. Practice 10 minutes a day of deep breathing, yoga, tai chi or meditation. Studies show that these activities can lower cortisol, the stress hormone in the body. Cortisol, in high levels, can impair the immune system, disrupt sleep, increase blood pressure, disrupt thyroid and sex hormone levels, increase sugar cravings, decrease energy/sex drive/mood, increase abdominal fat, contribute to allergies, impair cognitive function, decrease bone and muscle mass, the list goes on and on…
  4. Eat breakfast every day! Make sure it includes fibre, protein and healthy fats. Most people are not getting enough protein in the morning. Protein is key to balancing blood sugar levels to provide you with a steady level of energy throughout the day. It also helps to prevent those dreaded afternoon energy dips when most people reach for the nearest coffee and donut.

My favourite sources of protein in the morning are protein smoothies with pumpkinseed protein powder or vegan fermented protein, hemp hearts omelettes and hardboiled eggs (which also make a quick and easy snack).

  1. Journal.Keep a diary near your bed. Write down all of your thoughts and feelings before bed, not worrying about punctuation and spelling. Just let all the of thoughts (negative and positive) flow out of you. If you find you are waking up in the middle of the night with your mind racing, pull out your journal, jot down your thoughts, and make a “to-do” list for the following day or week. If you can get all of your thoughts out on paper, you are more likely to have a deep and restful sleep.
  2. Have alternating hot and cold showers.Aim for 3 minutes of hot/warm water, followed by 30 seconds to 1 minute of cold/cool water. Repeat three times. People always look at me like I am crazy when I tell them to do this, but the benefits are huge. The alternating temperature helps to increase lymphatic flow, meaning that your immune system gets a boost. It also increases circulation throughout the body, makes your hair shinier, rejuvenates you, and makes it easier to get out of the shower when you are done. At the very least, end your shower with a 30-second to 1-minute burst of cold/cool water. You’ll feel great afterwards!

Remember, it is the small things that count…and time really does belong to us!

 

Disclaimer: The information provided in this article is not meant to replace treatment with a licensed healthcare practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed healthcare professional to determine which treatments are safe for you.

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