Category Archives: Healthy Me

Toronto fertility support

How I Helped a Patient Get Pregnant Naturally Against All Odds

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At Nature’s Intentions Naturopathic Clinic in Toronto, I often meet patients who have quietly let go of their dreams — especially when it comes to fertility.

One patient came in for a completely different health concern. But during our visit, I sensed something deeper. She had lost hope in ever becoming a mother. I could feel the pain behind her words — and I couldn’t let her give up.

With personalized naturopathic care, targeted nutritional support, and emotional healing, we worked together to restore balance in her body — and hope in her heart.

And then, against all odds… she got pregnant.

Her little one is now a few years old — a vibrant reminder that the body is capable of miracles when given the right support.

My Natural Fertility Approach Includes:

-Hormone balancing through nutrition and herbs
-Thyroid and adrenal support
-Stress management and nervous system care
-Gut health and detox support
-Cycle tracking and emotional wellness guidance

If you’re looking for compassionate, natural fertility support in Toronto, you don’t have to do this alone.

Let’s bring back your hope — and help your body do what it was beautifully designed to do.

Visit Nature’s Intentions Naturopathic Clinic to book a consultation.

Adaptogens Unveiled – Nature’s Stress Relievers For A Balanced Life

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Stress is an inevitable part of modern life, and its effects can be profound on both body and mind. Chronic stress triggers the release of stress hormones from the adrenal glands, like cortisol and adrenaline which are designed for short-term responses but can wreak havoc when elevated for long periods. High stress hormone levels can lead to symptoms such as fatigue, insomnia, weakened immunity, digestive issues, abdominal weight gain and allergies.

At the Nature’s Intentions Naturopathic Clinic, your wellness clinic at Yonge and Davisville, we offer various natural treatments for  stress management, such as massage, acupuncture, Reiki Treatments, and nutritional support. We also offer various a variety of botanical medicines which are great in helping the body adapt to and managing stress as well. Some of these adaptogenic herbs such as ashwagandha, rhodiola, and holy basil have gained a lot of attention in the media lately as they help regulate stress hormone production, restore balance to the adrenal system, and mitigate the long-term impacts of stress.

  • Ashwagandha (Winter Cherry)

Scientific Name: Withania somnifera

 Ashwagandha is a very mild warming herb that is known for its ability to lower cortisol levels, ashwagandha enhances the body’s resistance to stress and supports better sleep quality. It can also improve energy levels, focus, and overall vitality by nourishing the adrenal glands and reducing oxidative stress.  This herb is a superb remedy for nervous exhaustion and is also helpful to re-establish long term sleep rhythms.

  • Rhodiola (Golden Root / Arctic Root)

Scientific Name: Sedum roseum

 Traditionally this herb has been used for weakness and fatigue and improving endurance work performance and tolerance at high altitudes, this adaptogen boosts resilience against mental and physical fatigue by modulating the release of stress hormones. It’s particularly effective in enhancing cognitive function, promoting better mood, and increasing physical stamina during challenging periods.

  • Tulsi (Holy Basil)

Scientific name; Ocimum sanctum

 Revered in Ayurvedic medicine as a very versatile herb, to expand and sharpen awareness, aid meditation, and promote compassion, holy basil has been getting some serious attention for its various potential uses in several important conditions. Tulsi is a muscle relaxant, that helps stabilize blood sugar, cholesterol, and cortisol levels, reducing the physical toll of stress. Its anti-inflammatory properties support the immune system, and it is often used to calm the mind and promote clarity.

By incorporating various naturopathic therapies along with botanicals medicines such as those mentioned here into your daily life through teas, tinctures, capsules, or even culinary dishes, you can create a foundation for a calmer, more resilient self. However, before you start on any herbs or alternative therapies, speak to a health care professional. It would also be worthwhile to look at the state of the adrenal glands and hormones before starting on any herbs. For more information on how to manage stress, test your adrenal function and cortisol hormones, and about our stress management program, or to schedule a naturopathic consultation,  please click here.

Natural Detox After Fertility And Egg Retrieval Procedures

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Undergoing fertility treatments or an egg retrieval procedure can take a toll on your body. The various medications and hormone injections used to stimulate egg production or prepare the uterus can lead to hormonal imbalances and increased toxin buildup. Once the procedure is complete, detoxifying your body naturally can help restore balance, support recovery, and promote overall well-being.

Why Detoxification is Important

A well-planned detox can:
✔ Support liver function and kidney health
✔ Restore hormonal balance
✔ Improve digestion and gut health
✔ Reduce inflammation and oxidative stress
✔ Boost circulation and natural detox pathways

  1. Supporting Liver and Kidney Detoxification

The liver plays a crucial role in processing hormones and medications. To support its function:

🔹 Eat liver-friendly foods – Include cruciferous vegetables (broccoli, cauliflower, kale), garlic, onions, turmeric, beets, and leafy greens to help your body process and eliminate toxins efficiently.
🔹 Stay hydrated – Drink 2-3 liters of filtered water daily to flush out toxins and support kidney function.
🔹 Lemon water & herbal teas – Drinking warm lemon water in the morning supports liver function, while teas like turmeric and milk thistle promote detoxification.

  1. Restoring Hormonal Balance

Hormonal fluctuations are common after fertility treatments. These natural strategies can help rebalance your hormones:

🔹 Seed cycling – Consuming flaxseeds and pumpkin seeds in the first half of your cycle and sesame and sunflower seeds in the second half may support estrogen and progesterone balance.
🔹 Omega-3 fatty acids – Found in flaxseeds, chia seeds, walnuts, and algae-based supplements, omega-3s help reduce inflammation and support hormone production.

  1. Improving Gut Health

Fertility medications can sometimes cause bloating, constipation, or digestive discomfort. To restore gut health:

🔹 Probiotics & prebiotics – Incorporate probiotic-rich foods like organic yogurt, kimchi, sauerkraut (if tolerated)and prebiotic foods to nourish gut bacteria.
🔹 Eat fiber-rich foods – Whole grains, fruits, vegetables, and flaxseeds aid in eliminating excess estrogen.
🔹 Drink herbal teas – Dandelion root, ginger, and peppermint teas support digestion and detox.

  1. Reducing Inflammation

Chronic inflammation can interfere with hormone balance and recovery. To reduce it naturally:

🔹 Use anti-inflammatory spices – Turmeric and ginger help reduce inflammation and aid in detoxification.
🔹 Drink green tea – Packed with antioxidants, green tea supports liver detox.
🔹 Take curcumin supplements – Curcumin, the active compound in turmeric, helps fight oxidative stress and balance hormones.

  1. Sweating Out Toxins

Sweating is a natural way to eliminate toxins. Try:

🔹 Exercise – Engage in light cardio, yoga, or strength training to boost circulation.
🔹 Infrared sauna or steam baths – These helps release toxins through sweat.
🔹 Epsom salt baths – Rich in magnesium, Epsom salt baths promote relaxation and detoxification.

Bonus Tips for Recovery

✔ Get quality sleep – Aim for 7-9 hours of deep, restful sleep to support hormone regulation and natural detox.
✔ Manage stress – Relaxation techniques like meditation, deep breathing, and mindfulness help lower cortisol levels and prevent hormone imbalances.
✔ Try acupuncture & lymphatic massage – At our clinic, we offer acupuncture and lymphatic massage to enhance hormone regulation and support detox pathways.

Final Thoughts

Recovering from fertility treatments requires gentle care and nourishment. By supporting your body’s natural detox pathways, you can restore balance, feel rejuvenated, and prepare for the next steps in your fertility journey.

If you need personalized support, our clinic offers tailored detox programs, acupuncture, and holistic treatments to help you heal and thrive.

Low-Impact Fitness Trends

Low-Impact Fitness Trends: Strength Without Strain

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Whether you’re recovering from an injury or looking for joint-friendly exercises, this article highlights the benefits of low-impact workouts. Dive into emerging trends such as water-based fitness, functional movement exercises, and Pilates reformer classes. Additionally, discover the ancient practices of Tai Chi and Qi Gong, which combine gentle, flowing movements with mindfulness and breath control to improve balance, flexibility, and mental well-being.

  • Water-Based Fitness: Exercising in water provides natural resistance while reducing stress on joints and muscles. Water aerobics, aqua jogging, and swimming are excellent options for improving cardiovascular health, building strength, and enhancing flexibility. The buoyancy of water makes these exercises ideal for individuals with arthritis, injuries, or those seeking low impact yet highly effective workouts.

Tips for Beginners: Start with simple water exercises like walking or jogging in the shallow end of a pool. Gradually incorporate resistance tools like water weights as your confidence grows.

  • Functional Movement Exercises: These exercises focus on training your body for real-life activities, improving coordination, strength, and balance. Movements like squats, lunges, and push-pulls mimic everyday actions, making them highly practical. Incorporating tools like resistance bands, medicine balls, or kettlebells can enhance the effectiveness of these workouts while remaining gentle on the joints.

Tips for Beginners: Begin with bodyweight movements to master proper form. Progress to using light resistance bands or weights as you build strength and stability.

  • Pilates Reformer Classes: The Pilates reformer is a versatile piece of equipment that uses a sliding carriage, springs, and straps to create resistance. It’s perfect for building core strength, improving posture, and increasing flexibility. Reformer exercises can be tailored to suit beginners and advanced practitioners alike, offering a comprehensive full-body workout that emphasizes controlled, low-impact movements.

Tips for Beginners: Attend a beginner class or work with a certified instructor to learn the basics. Focus on controlled movements and listen to your body to avoid overexertion.

  • Tai Chi: Often described as “meditation in motion,” Tai Chi focuses on slow, deliberate movements that promote balance, strength, and relaxation. It’s an excellent practice for improving posture and reducing stress, making it suitable for individuals of all fitness levels.

Tips for Beginners: Join a beginner Tai Chi class to learn the foundational movements. Practice in a quiet space to focus on the flow and rhythm of your movements.

  • Qi Gong: Rooted in traditional Chinese medicine, Qi Gong emphasizes coordinated movements, breathing techniques, and mental focus to cultivate energy (or “Qi”). Regular practice can enhance vitality, improve flexibility, and support emotional health.

Tips for Beginners: Start with simple breathing exercises and gentle stretches. Gradually incorporate more complex movements as your comfort and confidence improve.

  • Building a Sustainable Routine Tailored to Your Needs:
    • Set Realistic Goals: Start small and focus on consistency over intensity. For example, aim for two low-impact workouts per week and gradually increase as you build strength and endurance.
    • Listen to Your Body: Pay attention to how your body feels during and after exercise. Adjust intensity, duration, or frequency to avoid overexertion and reduce the risk of injury.
    • Incorporate Variety: Mix and match different types of exercises like water fitness, Tai Chi, and Pilates reformer classes to keep your routine engaging and target various muscle groups.
    • Schedule Regular Sessions: Treat your workouts as appointments. Set aside specific times in your calendar to build a habit.
    • Seek Support: Join group classes or work with a certified instructor to stay motivated, learn proper techniques, and tailor exercises to your abilities.
    • Track Your Progress: Keep a journal or use a fitness app to note improvements in strength, flexibility, or balance. Celebrate small milestones to maintain motivation.

As always, we are here to support your health journey every step of the way. If you have any questions or need guidance, don’t hesitate to reach out to us.

Gut Health Revolution: The Key to Immunity and Energy with Postbiotics

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Gut Health / Digestive Health

Your gut is often referred to as your “second brain,” and for good reason! The gut microbiome—a vast community of bacteria and other microorganisms—plays a crucial role in digestion, immunity, and even mental health. This article delves into the importance of maintaining a healthy gut and highlights the role of postbiotics, the emerging stars in gut health science.

  • What Are Postbiotics? Postbiotics are the bioactive compounds produced when probiotics (beneficialbacteria) break down dietary fibers and other nutrients in the gut. Unlike probiotics, which are live bacteria, postbiotics are non-living but highly potent. They include beneficial substances like short-chain fatty acids, enzymes, peptides, and vitamins.
  • Benefits of Postbiotics: These compounds help to strengthen the intestinal barrier, reduce inflammation, and support the immune system. They also promote better digestion, enhance nutrient absorption, and may even improve mood by influencing the gut-brain axis.
  • How to Incorporate Postbiotics: You can increase postbiotic production by consuming a fibre-rich diet and including fermented foods such as yogurt, sauerkraut, miso, and kombucha. Supplements containing postbiotic compounds are also becoming widely available.

Easy Recipes to Boost Gut Health:

  • Probiotic Smoothie Bowl: Blend unsweetened yogurt with frozen berries, a handful of spinach, and a tablespoon of flaxseed. Top with granola and a drizzle of honey for a delicious breakfast rich in probiotics and fibre.
  • Miso Soup: Make a simple soup by dissolving miso paste in warm water. Add some organic tofu pieces, seaweed, and scallions for a comforting, gut-friendly meal.
  • Fermented Veggie Salad: Combine sauerkraut or kimchi with fresh greens, shredded carrots, and a light vinaigrette for a flavourful, fibre-packed side dish.

Lifestyle Tips for Gut Health:

  • Stay hydrated to support digestion and nutrient absorption.
  • Engage in regular physical activity to promote healthy gut motility.
  • Manage stress through techniques like mindfulness or yoga, and Tai Chi.

For more information on various gut health issues that we address at the clinic, click here.

PMS Premenstrual Syndrome

PMS – PREMENSTRUAL SYNDROME

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Premenstrual Syndrome is a disorder that effects up to 75 % of the women with at least one or more symptoms up to 2 weeks before menstruation begins to varying degrees and usually goes away with the onset of the period and a couple of days during the period.  Up to 5 % of the women suffer from PMDD or premenstrual dysmorphic syndrome – which is a more severe form of PMS.

What are the symptoms of PMS or Premenstrual Syndrome? The symptoms can show up anytime between puberty and menopause and can vary in strength and type of symptoms.

Some of the classic symptoms include:

  • Abdominal bloating
  • Acne
  • Anxiety
  • Backache
  • Breast swelling and tenderness
  • Cramps of varying degrees
  • Depression
  • Digestive disturbances
  • Food aversions and cravings
  • Fainting spells
  • Fatigue
  • Irritability
  • Insomnia
  • Joint inflammation or pain
  • Moodiness
  • Water retention
  • Weight gain

In PMDD or premenstrual dysmorphic syndrome, the symptoms are much more severe, especially the emotional symptoms such as anxiety, irritability, and depression symptoms. With Premenstrual Dysmorphic Syndrome – drastic mood swings, outbursts of anger, violence and thoughts of suicide may be experienced, and are quite often related to the changes in hormones before the menstrual cycle begins.

Both PMS and PMDD can impact quality of life, work, and relationships.

What are the different types of PMS?

There are 4 different types of PMS. These are

PMS – A (ANXIETY) – primarily related to mood swings, irritability, and erratic mood changes. Most likely related to estrogen dominance relative to progesterone.

PMS – C (CARVINGS ESPECIALLY CARBOHYDRATES) – A sudden increase in cravings for carbohydrates, sweets and of course chocolate! Related to adrenal fatigue, lack of magnesium, and low amounts of circulating serotonin – your feeling “good” hormone.

PMS – D (DEPRESSION) – Feeling low and sad primarily before the onset of the period, and usually symptoms diminish with the period. Primarily related low amounts of serotonin or hormone imbalance, or thyroid issues. If you are however experiencing feelings of depression throughout the month, regardless of the time in the month, please talk to your health care provider.

PMS – H (HYDRATION) – This type of PMS is related to excess water retention or over hydration in the body. Abdominal bloating, sudden weight gain, breast swelling / tenderness are some of the symptoms seen in PMS – H. A diet high in salt, stress, adrenal and female hormone imbalance – especially excess estrogen can cause these symptoms prior to the menstrual cycle.

PMS – P (PAIN) – Not well researched or understood yet. Primarily related to pain – significant back pain and bad cramps in the pelvis region, due to pro inflammatory prostaglandins that are released in large amounts as the endometrial lining is shed, causing blood vessel constriction and painful menstrual cramps.

What can you do to alleviate the symptoms of PMS or PMDD ? How can my naturopathic doctor help me with addressing my PMS issues?

  1. If you are experiencing symptoms of PMS or PMDD, it is very important to first identify what your hormonal status is, in terms of estrogen, progesterone, testosterone, cortisol and thyroid hormones, along with your neurotransmitter balance.
  2. Diet, nutritional status, and lifestyle factors also play a huge role in how intense your PMS symptoms maybe.
  3. As Naturopathic doctors as we can help identify the root cause of your PMS symptoms through a comprehensive assessment of your symptoms, and test your bioavailable hormones, and provide you with natural treatments and therapies such as natural supplements, dietary and lifestyle modifications, alternative and holistic treatments that will not only help manage your symptoms of PMS but also improve your overall wellbeing.
Cashews

Want To Reduce Your Cholesterol Levels And Weight – Start Eating Cashew Nuts!

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What – Cashews? 

I always thought that this creamy yummy tasting tree nut was full of fat, and not as healthy as other nuts. Cashew nuts have a high content of fat, but it turns out that a lot of it is good fat along with a good amount and protein and various minerals!

Yes, you read it correctly. Most of the fat contained in cashew nuts is monounsaturated fat or MUFA (80%) and polyunsaturated fat or PUFA (20 %), which can lower LDL or bad cholesterol levels, and triglyceride levels as well, and this in turn reduces the risk of cardiovascular disease, blood pressure, strokes, and heart attacks and aid in weight management. However, just like everything in life moderation is key. A healthy serving of cashew nuts = a maximum of 16 to 18 whole medium sized raw unsalted cashews per day, and not more than that.

Based on the USDA nutrition data base, one ounce or 18 whole raw cashews contain:

  • Energy – 157 kcal 
  • Protein – 5.16 g
  • Total fat – 12.4 g
  • Saturated fat – 2.21 g
  • Fatty acids: Mono – unsaturated fats – 6.75 g
  • Fatty acids: Poly – unsaturated fats – 2.22 g
  • Carbohydrate – 8.56 g
  • Starch – 6.66 g
  • Calcium – 10.5 g
  • Magnesium – 82.8 mg
  • Selenium – 5.64 mg
  • Folate – 7.09 ug
  • Phosphorous – 168 mg
  • Potassium – 187mg
  • Iron – 1.89 mg
  • Among various other nutrients, vitamins, and minerals in smaller quantities.

What Are The Benefits Of Monounsaturated Fats Or MUFA And Polyunsaturated Fats Or PUFA?

MUFA and PUFA help lower serum cholesterol levels, LDL cholesterol levels and triglyceride levels, hence lower the risk of cardiovascular disease. In epidemiologic studies by Trichopoulou in 2003, the high fat diets of people in the Mediterranean countries have been associated with lower cholesterol levels and CHD incidence. 

Among other factors, the main source of fat is olive oil in Mediterranean diets, which is high in MUFA or monounsaturated fats. Of course, having a diet that is high in fat in general does not help risk of heart disease and atherosclerotic plaque formation. So healthier habits, more fiber, more vegetarian proteins, moderate levels of physical activity and stress management all help in keeping your heart healthy.

Cashews also contain a healthy amount of the mineral Magnesium.  On average, our body only contains one ounce of magnesium, but this is a very vital nutrient to several body functions. Some of the benefits of magnesium include:

  1. Is involved in energy production and nerve function
  2. Helps protect against irregular heartbeat (arrythmia) and heart disease
  3. Helps relax the muscles, lower blood pressure and expands lung airways
  4. Helps muscular pain issues such as fibromyalgia
  5. Helps improve PMS (premenstrual syndrome)
  6. Helps in insulin resistance and preventing complications from Diabetes
  7. May also help to increase bone density in postmenopausal women and improves the assimilation of calcium into the bones

I recommend trying different nuts if you are not allergic or intolerant to them, as like with cashews, other tree nuts have health benefits too, besides tasting great. Always choose the unsalted kind wherever possible. It is good to have a variety of foods in general.

Gut Health / Digestive Health

A Functional Approach To Gut Health / Digestive Health

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There has been a lot of talk about gut health in the past few years, and how your gut health impacts your whole body – your immune function, mood, focus, energy, skin, weight, recovery from illness and of course digestive symptoms.

What is gut health?

Gut health refers the physical and physiological state of the digestive system, starting from the mouth to the rectal region, and everything in between. Some of the most common symptoms people associate gut health with are IBS, gas, bloating, constipation, diarrhea, heart burn, nausea and vomiting and these are also the most common reason why people seek medical help.

Gut health is affected by various factors, including an unhealthy gut microbiome, quality and quantity of nutrition, the physical health of your gut, poor sleep hygiene, and of course stress.

How can I improve my gut health naturally?

1. Address your gut bacteria / gut microbiome.  A lot of resources mention taking different types of prebiotics and probiotics, eating fermented foods, digestive enzymes, high fiber foods, trying various supplements etc. The problem that I have found with this generalized approach for a lot of patients is that it does not address the actual problem at all and can quite often affect the gut in a negative way.

To address your gut microbiome, it is important to first identify what your gut microbiome consists of and what is going on with your digestive system in terms of digestion, absorption, elimination, quality and quantity of good and bad bacteria, if there are any parasites or an overgrowth of yeast or bacterial overgrowth in the small intestines ( SIBO), dysbiosis and if there is any inflammation.  A comprehensive digestive stool test will help identify all of the above, and allows for a  solution focused naturopathic treatment plan. 

2. Quality nutrition – we are what we eat and what we absorb from it and what we are exposed to. Basically, a diet high in processed foods, refined sugars, additives, and carbohydrates is no go. Additionally drinking too much alcohol and antibiotic use in some cases can also have a negative impact on your gut. Dehydration also impacts the quality of your stool. Addressing these will help address some gut health issues. It would be a good idea to rule out food allergies, sensitivities, and intolerances and get proper nutrition and diet counselling based on the results.

What is the difference between a food allergy, food intolerance and food sensitivity?

A food allergy is a classic food allergy and mediated by IgE antibodies and may also be severe or life threatening. 

A food intolerance refers to an inability to tolerate (digest, absorb or metabolize a food component such as lactose or gluten intolerance which can cause symptoms of gas, bloating and abdominal distension) and does not involve the immune system.

A food sensitivity refers to an adverse reaction to a food and appears to involve an inflammatory immune response that may be local or systemic. These are the hidden food allergies or delayed food hypersensitivities and involve the innate or non- specific immune system and cause inflammation. A non- celiac gluten sensitivity is believed to be such an innate immune response.

Testing for food sensitivities/ allergies/ intolerances has been become very popular for assisting individuals in identifying and eliminating food triggers, however, getting the right test is equally important. Talk to your naturopathic doctor first to get the proper guidance as to what kind of food allergy or sensitivity testing you need based on your symptoms and comprehensive assessment.

3. Lifestyle modifications for improving gut health.

Exercise – Movement is life!  Did you know that exercise can impact and change the composition and diversity of the gut microbiome within just six weeks in leaner individuals, independent of diet and other factors, based on a study from the University of Illinois. 

Based on the study, subjects that performed cardiovascular exercise for 30 – 60 minutes three times a week for 6 weeks had a higher proportion of butyrate producing microbiota – a short chain fatty acid the helps in reducing inflammation and promotes healthy intestinal cells in conditions such as IBD for a faster recovery. 

Stress management – Sleep loss, mental and physiological stress can impact the composition of the gut microbiome and inflammation. Based on this review article in Frontiers in psychiatry, gut microbiome not only affects the digestive, metabolic, and immune functions but also regulates sleep and mental states through the microbiome – gut-brain axis. Emotional and physiological stress can affect the gut microbiome and may affect sleep, the body’s circadian rhythms, metabolic state, and affective disorders! Hence managing stress and anxiety through various stress management techniques will also help your digestion and keep your gut health in balance.

If you are having digestive issues, such as IBS, IBD, SIBO, Crohn’s, Colitis or Heartburn or Acid Reflux issues, and would like to better understand what is affecting your gut health and what you can do to optimize it naturally with naturopathic treatments, please call us at 416 913 4325 to schedule an initial naturopathic consultation with Dr. Sushma Shah, ND.

Happy New Year 2022!

Healthy Me,

Happy New Year everyone!

Wishing You a Safe and Healthy New Year 2022 filled with Happiness, Joy & Love. The past 2 years have been challenging for most of us, so let us hope and pray that the worst is behind us and that 2022 brings with it lots of positivity, optimism, and great motivation for the greater good.

As always, I find creating a list of resolutions or goals for the year are helpful and something to motivate you when you are feeling down and not in the mood, so here is my list of naturopathic resolutions for 2022.

New Year Resolutions 2022 for better health and optimal wellbeing:

  1. Stay hydrated. Yes, this is an important one as a lot of people do not put this on their health priority list. Drink at least ½ your body weight in ounces. Why put in on as a resolution you ask – it is simple and easy to achieve for better health!
  2. Be kind and forgiving to yourself. Let bygones be bygones. No-one else can do this for you. If the last 2 years have taught us something, it is that time is limited so make sure you make it a priority to spend quality time with yourself and your loved ones our furry families included. You never know when that may change.
  3. Take more time to reflect upon your health, physical well-being, and your emotions. Start with at least 30 minutes a day if not more. A simple walk daily to clear the mind and breathe is a good start and great for the mind and the body.
  4. Only purchase if it is an absolute necessity. Create less waste and recycle more, buy less of the abundance, give more to those in need. Go through your closets first and see what you already have hiding in the back before you click that buy button.
  5. Give up the habits and addictions that are putting a strain on your relationships and commitments. We are here to help. We offer hypnotherapy services to break these habits and addictions that are self-sabotaging you.
  6. Add more vegetarian or plant-based proteins into your diet and less red meat. It is healthy for your body and helps reduce our carbon footprint.
  7. Eat more organic colorful vegetables and fruits, whole foods and nuts and seeds to supercharge your body with nutrients and vitamins to stay healthy. By local as much as possible.
  8. Shake that body – find an activity, exercise, yoga, dance, or fitness routine you like. Start with a simple plan and make sure you do not overcommit. Re-evaluate in 1 month. Are you keeping up with your goals or do you need to find something else that works with you?
  9. Learn something new or restart your hobbies that you have shelved away because life happened. Creativity keeps that mind healthy.
  10. Stop making excuses for yourself. Life will pass you by. Laugh, Be Happy and Creative, Stress less and sing more!

I hope you make this the year where you achieve the goals you set out for yourself! We are always here to help you with any health goals you have for yourself and your family, so let us know if we can be of help with naturopathic medicine and other holistic therapies such as Acupuncture, Registered MassageTherapy and Reiki. Wishing you the very best of health for 2022!

Immune System

How to boost your immune system naturally

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The best defense we have against infections and disease is our body’s natural immune system. Overall, the body possesses its own remarkable internal defence system to help fight infections and germs that we are exposed to on a day-to-day basis. When a healthy body is attacked by germs, our immune system quickly eliminates them. Once attacked by these foreign substances, the body also receives lasting immunity from the antigen as the body learns to recognise it and fight it off. The immune system develops specific antibodies designed to match and destroy these foreign invaders.

The immune system unfortunately can be weakened by various suppressors such as surgery, long and chronic illness, extreme physical and emotional stress – such as the pandemic  we are going through right now, improper nutrition, lack of sleep, exposure to toxic chemicals and immunosuppressing medications.

Ways to strengthen your immune system

The immune system is a complex system of specialized cells that defend the body from infections and disease-causing organisms. The lymphatic system, the liver, spleen, and the thymus all share a responsibility in resisting disease. To keep the immune system working in top condition, there needs to be a harmonious balance in the various systems of the body. So how we create that balance?  Let’s start with the basics:

1. A healthy lifestyle is one of the key steps to get your immune system working properly.  I cannot stress this enough. In practice, I cannot tell you how many I have seen huge improvements in the immune response when clients change habits to a healthier lifestyle, and the frequency and duration of colds and flus drop dramatically, among other health improvements. So, what are some of changes you could make to have a healthier lifestyle?

  • Try to reduce stress.
  • Have a diet that is nutritious. A diet that is high in good quality proteins, vegetables, and fruits.
  • Exercise regularly. Going for walks in nature is good for the mind and great for the body and helps to reduce stress as well. 
  • Try to sleep at the same time daily and get at least 7 – 8 hours of sleep and allow the body to recharge.
  • Quit smoking. With Every puff you inhale over 60 different harmful chemicals directly into your lungs.
  • Drink – plenty of water, and if you drink alcohol, decrease your intake of alcohol.

2. Improving immunity with herbs, supplements, and vitamins

Walk into a health food store and you will see aisles full of health products, vitamins and supplements that make various claims of health boosting benefits, right?  Go online, and you can read about all types of vitamins and herbs that claim to be helpful for various ailments. 

Here is my recommendation when it comes to taking various vitamins and supplements. There are immunologic problems related to specific nutrient deficiencies in the body. However, to identify what these deficiencies are, talk to your naturopathic doctor first before starting any supplements or vitamins.

Listen to the health professionals. Naturopathic doctors have excellent training in this area and have the knowledge to suggest a product or a supplement based on a proper assessment.

As a naturopathic doctor, to improve your health and immune function naturally, especially if have been getting sick frequently, and have colds, flu and other respiratory illness that last a long time, the first thing I usually recommend after a comprehensive symptom intake, is a battery of tests to check for the immune function, adrenal status, and vitamin- mineral status.  

Once we identify what is lacking in the body, recommendations for specific vitamins, herbs and supplements are made based on that, and I have found that to be the best way of improving not just the immune system, but overall health as well. 

Please ask your doctor or naturopath before starting on any supplements. It is better to first identify the cause and then treat it with the right remedies, even though those mentioned above have minimal side effects.

If you are interested in improving your health and wellbeing, or improving your immune system, call us today to schedule your initial naturopathic consultation with Dr. Sushma Shah, please call us at 416 9134325 (HEAL) or email us [email protected]

* DISCLAIMER: The information on this article is the property of Dr. Sushma Shah, Naturopathic Doctor, and is not intended to treat, diagnose, or cure any diseases or promote any services or products mentioned on the website.