Category Archives: Healthy Me

Happy New Year 2021

Healthy Me

Wishing you a very Happy New Year filled with lots of Health, Happiness and Peace this Year!

We look forward to helping you and your family with your Health and Wellness goals this year be it in person or virtually! Here are some health tips to live by this New Year and otherwise:


1. Let bygones be bygones. Let go of the past so you can move on and look forward to a brighter and more uplifting future. An emotional hurt, upset or injustice caused by someone else’s behavior can only be extinguished by you by letting it go. Understand that whatever was said or done by the other party is a reflection of them and not you and if you allow it to affect your peace, you are doing a disservice to yourself.  

2. Get moving! Try to fit in at least a 1/2 hour of some form of physical activity daily – outdoors if possible. Being out in Nature is good for the heart and your mind. If you are unable to go outdoors, find an activity indoors – be it stretching, yoga, some form of activity in a home gym – on a treadmill, rowing machine, elliptical machine, stationary bike or whatever you fancy as long as its heart and body healthy. 

3. Do not be afraid or apprehensive of trying something new! You never know how you will feel about it until you try it out. Try a new activity whether it be indoors or outdoors – nature hikes, bird watching, winter activities where available, home gardening indoors, painting, writing just to name a few. You can find wonderful courses online these days so there is no excuse! How about trying new therapies for your health and wellbeing?  We offer a variety of healing therapies in a safe and clinic environment such as hypnotherapy, different types of massage, Reiki courses, cosmetic and traditional acupuncture among other therapies at our naturopathic clinic. Give us a call to set up an appointment.

4. Get colorful with your foods. I know that most are us are comfortable to with same foods day after day. I highly recommend adding some color to your diet – in terms of fruits and vegetables – try to add more of the reds and orange colored produce such as peppers, carrots and sweet potatoes which are high in antioxidants. Try to have a variety of foods in your diet – in terms of nuts, seeds, healthy oils, grains if you tolerate them well, legumes, beans and lentils which are full of vitamins, nutrients and fiber for a healthy gut. Try to decrease your intake of caffeine and try some alternate herbal teas which have wonderful health benefits as well, such as jasmine green tea, holy basil or rooibos tea. Try to sweeten your foods with coconut sugar, honey or stevia instead of refined sugar. 

5. Embrace change and do not be afraid of it. This past year has taught us a lot in terms of being patient, resilient and sacrificing when faced with adversity and challenges that have affected all of us personally and globally, in one way or another. We have missed being with our families in person, put on hold and had to postpone major celebrations and life events, so that we can protect those that are vulnerable and doing our part in safe guarding the health our loved ones. We have all changed in some way or another, we may not realize this, but I believe all of this has made us stronger, more compassionate and caring towards what matters in life. 

We, at the Nature’s Intentions Naturopathic Clinic are really excited to help you with your Health and Wellness goals this upcoming year! Let’s work together on making it your healthiest year naturally!

Resveratrol

Healthy Me

You may have heard of Resveratrol or seen many articles with hyperbolized headlines describing its health benefits. Resveratrol is naturally present in grapes, red wine, peanuts and some berries, and is found in up to 70 plant species.  It is expected to act like an antioxidant in the body and aid in protecting the body against damage.

If these titles like “How Red Wine Keeps Us Healthy”, or “Red Wine Consumption Could Fight Dementia” seem a little unbelievable to you, it’s because it might just be too far-fetched. Many manufacturers have tried to capitalize on this trend by selling resveratrol and advertising it as a fountain of youth elixir or a weight loss supplement. Whether or not resveratrol can deliver on these promises (and many more) is yet to be seen. Let’s talk about the basics first.

What is resveratrol?

Resveratrol (3,4′,5-trihydroxystilbene) is a compound that has antioxidant properties and is found in various foods such as peanuts, pistachios, grapes, red and white wine, blueberries, cranberries, cocoa and dark chocolate. The plants make resveratrol as a protective mechanism to fight fungal or bacterial infection, ultraviolet radiation, stress, and to withstand a lack of nutrients and injuries. Resveratrol is part of a group of polyphenolic compounds called stilbenes. It is a fat-soluble compound that demonstrates antioxidant properties, as well as cardioprotective, neuroprotective, anti-inflammatory and anticancer activities.

Resveratrol is a phytoalexin. A phytoalexin is an antimicrobial substance that is found in the leaves, skins, and petals of plants such as grapes, which are highly prone to fungal infections. It is synthesized as needed and accumulates rapidly at areas of pathogen infection for plant protection. 

Since the early 1990s, with the discovery of the presence of resveratrol in red wine, the scientific community has been researching the effects of resveratrol on health and a growing number of reports have indicated a possibility for future positive results. The information currently available regarding resveratrol remains confined to experiments tested on animals and in test tubes. As the research conducted to date is ‘preclinical’ there is little information about resveratrol’s effects in humans. 

The few studies linked to humans give us specific information with respect to supplemental forms of this compound. It is perceived that resveratrol may lower blood pressure, decrease inflammation, and protect against cancer and cardiovascular disease. These positive studies come from cultures of cells or laboratory experiments with specimens such as fruit flies, mice or yeast. There is virtually no information on its long-term effects or appropriate dosages, therefore we lack a clear guidance on how to use resveratrol effectively for our health.

As a result, all side effects are also unknown. This stilbenoid has a chemical structure that is similar to that of a female hormone. In some cases, resveratrol is seen to block this female hormone and in others boost the hormones’ activity. This could also cause an interference with other medications. Test tube studies with high doses of resveratrol have shown to stop blood clotting which could increase the risk of bleeding for humans and interfere with blood thinners. Once again indicating that the proper use of resveratrol supplements is currently ambiguous.

The in vitro results do show promise that resveratrol could be used to aid the human body in a fashion similar to its purpose in plants. However, beyond the dose received from dietary sources, there is not enough evidence to justify a recommendation for the administration of resveratrol. Experts agree that it has potential for immune support, so if you believe resveratrol will help you stay healthy, it’s far better to consume it, and other antioxidants, naturally. You can’t always trust the source of the extracted resveratrol from these marketed “anti-aging” pills, moreover you can get many more benefits from eating fresh fruits and nuts. 

Forest Bathing

Healthy Me,

What is Forest Bathing?

Visualize a warm summer day, the sun is shining, the skies are blue, and you are out in nature, hiking a beautiful forest trail. You see tall tree canopies above you, lush green epiphytes growing on the tall tree barks, the damp smell of the earth, with dark green moss growing on it, funguses and mushrooms growing at the base of the old thick exposed barks of the trees, critters and squirrels foraging the earth, the crisp, cool air under the canopies, and the sun rays shining through the tall trees. You hear a gentle stream running across the trail, you see wild orchids and trilliums, you smell the fresh sweet scent of blooming wildflowers. Ahhh. as you let that breath out, all the stressors of life, relationships, work, living in urban dwellings melt away. This is essence is what I would call North American Forest Bathing. 

What is Eco – Therapy?

Nature therapy or eco-therapy encompasses a group of natural techniques and treatments involving nature in order to better one’s overall health. A lot of the unique lodges of the National Geographic seem to capture this essence of Eco-Therapy such as Mashpi Lodge in Ecuador.  An individual’s mental or physical health can be improved with their presence outdoors. The design for ecotherapy is based in the connection to the earth and the earth’s self-righting and complex systems of balance. An individual’s ability to harmonize with these systems aids in improving mental health.

Our current and popular custom of taking vacations where we often travel to tropical places, national parks, cottage country, or camping sites, speaks to some evidence that we rejoice in such environments in order to feel relaxed. Traditionally, time spent outdoors was a common part of everyday life. Since the industrial revolution and the creation of the modern civilization we have lost touch with nature. As a consequence of industrial growth there now exists an addition of pollution, crowded cities and a lack of wide-open green spaces, a connection to the earth, and physical activity, leading to a less healthy lifestyle. Furthermore, we have become wired to our screens and addicted to fast foods, often feeling tired and nerve shaken. An Australian professor coined the term psychoterratica, to define the state of mental well-being and the trauma caused by distance from nature. Nature therapy is much more than a recently revived health trend. 

Forest bathing is a practice that is decades old, first coined by the Japanese as shinrin-yoku which means “taking in the forest”. In the 1980s, the Japanese government began noticing the negative effects of the tech boom on city dwellers such as depression, fatigue and distraction. Citizens were prescribed to spend more time in rural environments to improve their well-being. Forest bathing is an integral part of Japanese medicine used for healing and preventative health care. The concept, however, has been circulated in many cultures for ages. A considerable amount of scientific research regarding the relationship between health and nature has proven many benefits for the mind, body and spirit.

The effects of forest bathing and nature therapy has been analyzed for a long time. The Japanese government has funded 4 million dollars since 2004 for forest bathing research. Spending time in nature lowers cortisol levels (a stress hormone) and prompts parasympathetic nervous system activity responsible for rest and slowing down heart rate. Stress plays a role in many maladies such as headaches, high blood pressure, heart problems, diabetes, and skin conditions. In one study conducted by psychologist Terry Hartig, participants who walked through nature for a period of time reported more positive emotions over those who performed other activities within an urban setting. Another case is a 2007 study where 50% of an increase in levels of natural killer cells (immune system cells) was exhibited in participants who spent two hours walking through a forest over a two-day period. These positive effects lasted well after the trip.

Trees and plants release antimicrobial compounds called phytoncides that are meant to protect from germs. The effect of the essential oils secreted by trees on human immune function significantly increases natural killer cells activity. Natural killer cells are important for fighting diseases as they attack infected cells. Phytoncide exposure not only improves immune system function but also uplifts mood and reduces anxiety and blood pressure.

Experiencing the organic essential oils directly from the source positively impacts people due to their wide range of benefits. Depending on the type of vegetation provided by your chosen location for forest bathing you can encounter these clean scents naturally. The sweet floral scents from plants like lavender promotes relaxation as it reduces stress and anxiety and improves sleep. Another example includes the musky scents of pine, cedarwood, sandalwood, balsam fir, tea tree etc. Some of these have wonderful preventative antiseptic properties, provide relief from inflammation or improve concentration.

Forest therapy or forest bathing is not just a regular hike on a trail. Walking through the terrain is only a part of the practice and it provides a great source of physical activity important to health. Connecting to the earth and its complex systems assists in creating a natural balance for the body and mind. The idea of forest bathing is to have a mindful experience with nature similar to meditation. You can go to any forest, park, conservation area or provincial park and without any destination in mind walk under the canopy of trees or sit and reflect. Take your time to find peace with the land, become fully immersed in the environment. Breath in the fresh scents, feel the earth and relax. Try it with a guide or explore on your own.

Forest bathing is the most accessible treatment. Currently there is a Global Institute for Forest Therapy. Japan now has 62 designated therapeutic woods. Finland’s tourism is advertised as the forest bathing destination. There are forest therapy guides and certification programs throughout the United Kingdom and North America such as the Association of Nature and Forest Therapy Guides and Programs. Here in Canada we are privileged with a wide expanse of natural reserves and parks to explore. When you begin your gentle path to wellness remember to respect the natural balance of the land.

References:

https://www.giftoftheforest.com/about-gift

https://www.ncbi.nlm.nih.gov/pubmed/20074458

https://www.weforum.org/agenda/2019/03/psychoterratica-is-the-trauma-caused-by-distance-from-nature/

Happy New Year 2020

Healthy Me, ,

Happy New Year to everyone! Happy New Decade!  What would you like to accomplish in this New Year and Decade? What would you change in relation to you if you could this year? 

If you could: 

  • Be kinder to Yourself
  • Be more Confident
  • Have better Self Esteem
  • Manage Stress Better and Feel Less Anxious
  • Break the detrimental habits that are affecting your health and the wellbeing of your family
  • Be Happier and Healthier
  • Look and Feel your Best
  • Be more Motivated to break the old patterns that are holding you back in Life
  • Stop Procrastinating
  • Fight your Fears
  • Sleep Better

If you could would you change any of these habits in an hour? If you replied “YES” to any of the above, we can help you. Hypnotherapy is a time – tested therapy and has been extremely effective in helping people change lives for their betterment. Instead of making resolutions that you know you would not keep, make one that will actually change your life! Try clinical hypnotherapy and be amazed at the changes that come about as a result of investing in yourself! Be the best self you can be this upcoming year and decade! Call us Today for an appointment that will change your life and improve your health and wellbeing!

All About Canker Sores

Healthy Me,

Dealing with canker sores or mouth ulcers naturally

Are you getting canker sores or mouth ulcers in your mouth often?  Canker sores look like little whitish or yellow ulcers or lesions with a red border that can be very painful and can form anywhere on the lining of the mouth or cheek, or lips, sides of the gums and tongue. They could be singular or come up in multiples, and can be distinguished from a cold sore ( caused by Herpes Simplex virus) as the former is an inflammation rather than the latter which is an infection and causes a blister on the affected area.

What to expect?

A canker sore, known medically as aphthous stomatitis, starts with localized tingling and sometimes numbness. Within a day, a small ulcer forms containing a coagulated mixture of fluids, bacteria and white blood cells, usually on the inside of the lip or cheek, but sometimes on the tongue or roof of the mouth. The most common type called minor aphthae, is less than a fifth of an inch across. Although they are not a threat to health and a sore heals without a scar in 10 days or less, they can be exquisitely painful and make it difficult to eat and speak. In contrast, major aphthae are one-fourth of an inch across or larger, they can last for weeks, and often leave scars. Both types of canker sores tend to recur two or three times a year.

Symptoms

  • Localized pain and tingling in the mouth or inner lip, especially when a sore is touched or exposed to spicy or acidic foods.
  • One or more white or yellow ulcers with red margins.
  • Possible swollen lymph nodes in the neck, fever and general malaise.

Who is at risk?

Canker sores occur most often teenagers and young adults, and women are affected more than men. They often develop during times of high stress and fatigue. Hormones may play a role, because many women get them just before menstruation. Nutritional deficiencies—especially of iron, folic acid, and vitamin B12—can increase the risk of canker sores or mouth ulcers. Some people find that ingredients in some toothpastes or mouthwashes and certain foods—trigger the sores; other risk factors include allergies, food sensitivities, irritation from dentures or orthodontic appliances, and a tendency to bite one’s lip or cheek. Smoking and chewing tobacco also tend to exacerbate canker sores.

Underlying viral infections or immunologic diseases can also play a role. Canker sores are sometimes associated with Crohn’s disease, which primarily affects the bowels.

Home remedies for cancer sores

  • Until the sore heals, forgo spicy, alcohol and acidic foods, such as tomatoes and orange juice. 
  • Hold an ice cube against the sore to dull the pain temporarily. 
  • Before eating, try coating the sore with a protective paste, such as a slippery elm paste that you can make at home using slippery elm powder and aloe vera gel or water, to ease pain and prevent exposing it to irritating foods and fluids. 
  • Various gentle herbal mouthwashes may help but first talk to our naturopathic doctor to address the root cause first before starting any supplements, vitamins and herbs. 

If you are suffering from canker sores and want to address the root cause of the canker sores, please call the clinic at 416 913 4325 to schedule a naturopathic consultation with Dr. Sushma Shah, ND.

Naturopathic Medicine – Is It The Right Choice For You?

Healthy Me, , , ,

In order to answer that question, it is important to first understand what Naturopathic Medicine is and what the benefits of using naturopathic therapies are for your health.

Naturopathic Medicine is Alternative / Holistic Medicine. The main goal with Naturopathic Medicine is to address the root cause of the your health issues and symptoms, as opposed to just treating or bandaging the symptoms superficially.

Once the root cause is identified through a comprehensive intake and physical examination along with a physiological assessment, if need be, using scientifically accurate testing methods for general health, nutrient, hormonal, gut health status. Treatment is suggested based on the cause of the disease or imbalance. The naturopathic approach uses the true healing nature of natural therapies such as nutrition, diet, acupuncture, supplements, vitamins, herbs, and other healing therapies to treat the underlying root cause, which in turn, resolves the superficial symptoms, and also helps improve and optimize your health and wellbeing.

Here is an example of how Naturopathic Medicine differs from Traditional Medicine. For a skin condition like eczema – as opposed to just treating eczema superficially with a variety of creams to suppress the immune reaction, naturopathic treatment would be based on addressing the underlying root cause of the eczema – Allergies and a dysfunctional immune system. Once these are addressed with natural therapies, the eczema quite often clears outs very effectively and without the use of medicated creams which can quite often cause side effects with long term use without addressing the root cause of the symptoms.

What Are The Benefits Of Naturopathic Medicine?

The benefits to using Naturopathic Medicine are plain and simple:

  • Address and Treat the Root Cause of the symptoms
  • Improve your health and well-being naturally
  • Self awareness and education of how one’s body works and how imbalances can effect the body.
  • Prevent Illness and Disease by fostering a healthy lifestyle and reducing risk of chronic and degenerative diseases such as diabetes and heart disease
  • Individualized health care. Treatments are highly individualized and based on improving and and optimizing the person’s wellbeing – physically, mentally and emotionally, as opposed to a one treatment fits all approach.

So is Naturopathic Medicine the right choice for you? If you are looking to improve your over health and wellness, take charge of your wellbeing and want to prevent disease long term – then Naturopathic Medicine is the perfect choice for you.

 

supplements and vitamins

What Is The Harm In Taking Supplements And Vitamins?

Healthy Me, , , , , ,

Would you take prescription medication because you saw an advertisement on the television about it and you think it will help your health? Would you call up your medical doctor and ask if you could start taking a medication just because you heard it was a good prescription to take? If not – why not?

We are all aware that you should get a proper assessment done through your medical doctor, and then they usually suggest what prescription drugs you need to take based on your health issue right? Depending on how your body responds they may suggest blood tests to monitor your liver or kidney function as well once you start certain prescriptions because of the adverse effects these drugs can cause in your body.

Why should vitamins or supplements be any different? They are beneficial for various health issues, yes, however if your blood tests do not demonstrate a deficiency, then adding a vitamin or mineral supplement or herbal medication can also have adverse effects on your wellbeing. Many vitamins and herbs can have toxic adverse effects as well on the body, if not taken appropriately.  One might argue that foods have vitamins and minerals too, so should we not be concerned about eating foods too? Well, most foods do not contain isolated amounts of vitamins and minerals in high concentration like vitamin and mineral supplements do, so they are mostly safe to eat.

In practice, quite often clients come to me complaining of low energy and fatigue issues. A closer look at what they are eating and ingesting, they usually say – well, I started taking a high potency vitamin and mineral supplement to increase my energy and improved my diet, but still not feeling much better. Here is a classic example of why I suggest not to take vitamins and supplements without understand what your body’s needs may be. I have found that ingesting high amounts of certain vegetables and red meats can cause liver issues in men who already have a high concentration of iron in their blood, causing a condition called liver hemochromatosis.

Hemochromatosis is an inherited disease in which the body absorbs too much iron from the diet. The excess iron is then stored in your organs, especially your liver, heart and pancreas.  Unfortunately ingesting too much iron can lead to life-threatening conditions, such as liver disease, heart problems and diabetes and fatigue is one of the symptoms associated with this condition as the liver is unable to do it is job properly. This is just one example of how an excess amount of a nutrient can cause harmful effects on your body, if taken without knowing whether you needed to take this or not.

As a naturopath, I usually check for lack of nutrients and vitamins through blood tests along with routine blood tests, at our initial naturopathic consultation. I have regularly found that quite often clients lack or have high amounts of nutrients and vitamins that they were not aware of at all.  As naturopaths, we are trained in clinical nutrition, herbal medicine and are well aware of the interactions of drugs with vitamins and herbs. If you are thinking of supplementing your diet with additional vitamins and herbal supplements to improve your health and wellbeing or for any health issues, first please see a naturopath who can assess what your body’s needs are based on your health. Your body will thank you.

By: SUSHMA SHAH, Toronto Naturopathic Doctor.

Managing Digestion And Constipation As We Get Older

Healthy Me, , , , , ,

As we get older, our gastrointestinal tract becomes less efficient and more susceptible to slowing down and getting damaged. Symptoms such as indigestion, constipation and reflux become more common and profound depending on various lifestyle and dietary factors. However there are various natural and effective ways to help keep digestion on track whether we are getting older or just looking to manage digestive symptoms.

Here are some tips for digestion that we can all benefit from:

  1. Chew mindfully

In order to help the digestive process, it is suggested to chew enough to get the food mushy. For every bite you take, I usually suggest at least 12 chews per bite. Enjoy the colours and the textures for the food to stimulate gastric juices and improve digestion.

  1. Rest and digest

While you are relaxed, your digestive system is able to work much better then when you are stressed out or very physically active.  It is important that you take your time while eating to allow your digestive system to work efficiently.

  1. Everything in moderation

It is okay to indulge with food once in awhile, but ensure that it is within moderation.

  1. Eat less saturated fat

The need for bile is increased to help break down those fats when eating foods high in saturated fat.  Eating too many of these types of meals are taxing on the gallbladder, leaving you feeling full and bloated after a meal. Try to combine your foods better for optimal digestion and absorption.

  1. Take a multi strain probiotic

Supplementing your nutrient intake with probiotics may help to alleviate and prevent various conditions of the gastrointestinal system related to dysbiosis or an unhealthy gut flora such as candidiasis.Talk to your naturopathic doctor before starting any supplements.

  1. Drink plenty of water

It is very important to stay hydrated throughout the day and the recommended daily intake is at least 1500ml each day. This varies based on your weight. Usually half your body weight in ounces is suggested, so if you are about a 150 lbs, the recommended intake if 75 ounces per day.

  1. Eat fibre every day

Be sure to include fibre-rich foods such as bran, fruits and vegetables to help promote and maintain complete elimination. However, if you having difficulties with chewing due to missing teeth, powdered fibre alternatives are available. It is important to talk to your health care provider or naturopath, as fibre can sometimes cause bloating.

Common Digestion Difficulties

  1. Dysphagia is when you have difficulty swallowing. It is similar to the sensation of food getting stuck in your throat. While this is happening, you may experience regurgitation of food, heartburn and drooling. There are various causes for dysphagia – if you do experience dysphagia, having smaller bites of food may help, along with some liquid to help the food ease down through the throat.
  2. Gastroesophageal Reflux Disease (GERD) – show symptoms that include nausea, bloating, gnawing, burning, aching or sore stomach pain.You also may feel hungry. You may experience a burning pain in your throat or esophageal area, or a sore throat.
  3. Peptic Ulcer Disease (PUD) – show symptoms of nausea, bloating, gnawing, burning, aching or sore stomach pain. You may also feel hungry, bloated and experience stomach soreness. PUD is a serious issue and required medical attention. If you notice any tarry stools or see dried blood in your stools, notify your health care provider as soon as possible.
  4. Right-sided abdominal pain – Cholelithiasis(gallstones) is the usual cause for right sided abdominal pain, and can be asymptomatic in 80% of cases.  As there are some sufferers that experience biliary colic with sharp, radiating pain, nausea and vomiting.  Up to 25% of seniors have this condition.
  5. Gurgling, gas, diarrhea with ingestion of dairy products. When you lack the enzyme needed to break down lactose, a sugar found in milk, within 2 hours of ingesting any dairy products, you may experience bloating, cramps, diarrhea, gas, nausea and gurgling. Talk to your naturopathic doctor about getting tested for lactose intolerance.
  6. Constipationoccurs in 24-40% of seniors. Bowel movements may be very painful, infrequent, or hard and dry. There are various physical causes for constipation. Diet and lack of water and fibre intake are a common cause for constipation in adults and children.
  7. Lower abdominal pain can be caused a condition called diverticulosis and can be asymptomatic, but some may experience constipation, diarrhoea, bloating, cramping or lower abdominal pain. Diverticulosis is when pockets called diverticula form in the walls of your digestive tract. The inner layer of your intestine pushes through weak spots in the outer lining. This pressure makes them bulge out, making little pouches. Most often it happens in your colon, the lower part of your large intestine.
  8. Lower Abdominal pain with Fever – People that experience diverticulitisor inflammation of the diverticula pouches. People may experience abdominal pain, gas, cramping, bleeding in stools, fever, chills, nausea and vomiting. A bland diet with puréed foods can help improve the symptoms, but talk to your health care provider about what approach would be most beneficial for condition.
  9. Uncontrolled bowel movements or Bowel Incontinence – Bowel incontinence happens to seniors in the range of 4-27%.  Damage or weakness in muscles in the rectal region can weaken with age leading to urgency and incontinence, or passive bowel incontinence – no urge or sensation felt before a bowel movement.

Many of the digestion difficulties listed are preventable and can be resolved quite effectively with naturopathic help. If you are experiencing some of the symptoms listed above and are looking for more holistic or alternative approaches to address these issues, please call us at 416 913 4325 to schedule a naturopathic consultation.

Tips For Staying Healthy During The Winter

Healthy Me, , , ,

As the winter is unleashed upon us with cold, snowy, windy and wet days, the best defense we have for our body is to brave the winter by staying healthy and positive. Here are a few tips to stay healthy over the winter:

  1. When the weather gets cold, the body seems to want foods that bring comfort and warmth to the heart – carbohydrates of course! While carbohydrates have received a bad reputation over the last decade, I do believe it is important to have some quality carbohydrates in your diet – especially complex carbohydrates found in grains and other foods. These keep the body fuelled and nourished, as well keep blood sugar balanced with the right type of protein intake.
  2. Having a healthy diet goes a long way to prevent colds and flu in the winter. Eat a whole food diet with organic ingredients, and if possible, grown locally. Check out the local indoor farmer’s markets during the weekends. Increase your intake of foods that are high in immune boosting nutrients and vitamins – A, C, D and Zinc.Dark colored vegetables and fruits such as carrots, peppers, broccoli, spinach, kale, beets, sweet potatoes, tomatoes are all packed full of nutrients for the body, among others. The new Canada Food Guide is a great start for a healthy diet!
  3. Stay hydrated! There is nothing worse than getting sick and feeling you cannot cough up that phlegm or get rid of that nasal congestion. Water helps to thin out the mucus and phlegm, making it easier to clear out. Drink at least 8 – 10 glasses of filtered warm water daily. If you do not like drinking water – add a slice of lemon or lime, oranges, some berries with a little slice of ginger and Manuka honey.
  4. Decrease your intake of processed and sugary foods. Sugar tends to tax the immune system, especially when you are feeling under the weather. If you are craving sweet foods – try some naturally dried fruits – figs, prunes or dates to satisfy the sugar craving and get some fiber on the side.
  5. Exercise! When the weather is cold, a lot of us do not feel like the braving the cold and running or exercising outdoors. Find a simple routine that works for you – in your home or at the gym, and make sure you follow it at least 3 – 4 times a week for at least 20 – 30 minutes. The best routine is the one you are going to stick to so find something you enjoy and do not have to force yourself to do, so find a fun activity that helps you stay fit and healthy
  6. Get plenty of rest and relaxation! If you are under the weather, one of the best things you can do for yourself and others, is to rest and relax! Give permission to yourself to refuel and recharge your batteries, which are usually drained if you do get sick often. Resting and relaxing will also decrease your recovery duration.
  7. Schedule regular naturopathic appointments and acupuncture sessions to maintain and support your health and wellbeing.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

 

New Year Resolutions for 2019

Healthy Me,

New Year Resolutions

Happy New Year 2019!

 

 

Wishing Everyone a Healthy New Year filled with Happiness, Joy & Love. Here is a list of Healthy New Year Resolutions we have compiled for the year 2019:

  1. Be kinder to yourself and your environment. Be a better human being.
  2. Take more time to reflect upon your health and your emotions, start with at least 7 minutes a day if not more.
  3. Create less waste – by buying less of the abundance, recycling more, giving more to those in need and eating less red meat.
  4. Spend more time in nature and with loved ones.
  5. Travel more – it does not have to be extravagant, you could be a tourist in the city and explore a new neighbourhood or town you have not been to before for the day or two.
  6. Give up addictions that are affecting not only your wellbeing but also putting a strain on your relationships and commitments.
  7. Add more vegetarian or plant-based proteins into your diet.
  8. Eat more greens, whole foods and fruits to supercharge your body with nutrients and vitamins to stay healthy.
  9. Shake that body – find an exercise, yoga 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?
  10. Stop making excuses for yourself. Laugh and sing more!

I hope you make this year 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. Wishing you the very best of health for 2019!