HEALTH NEWSLETTER

Hello again From Your Wellness Therapists at the Nature’ s Intentions Naturopathic Clinic. It has been a long and a busy year for everyone. Now with the winter in full swing, and with the beginning of the New Year, please take care of your health and your family’s health, and as always, we are always available at your service to help you with any of your health issues. Have a safe, happy and healthy New Year!

In this newsletter:

• Keeping In Shape Over The Holidays And The Winter


• Beat The Winter Blues Naturally


• Keeping Your Skin Soft And Hydrated Over The Winter Months


• Boosting your immune function naturally


• Roasted Red Pepper Salad Recipe

KEEPING IN SHAPE OVER THE HOLIDAYS AND THE WINTER

When the weather gets colder, we mostly tend to grab something warm and comforting to eat and drink. Before we know it, our clothes do not fit as well, and we have gained an extra few pounds over in just a few short months!

Here are a few tips to keep you in check and in shape over the holidays:

1. Do not miss breakfast. In fact try to make it the heaviest meal of the day, including the majority of your carbohydrates. With a busy day ahead, your body will utilize the extra calories through out the day, which would have otherwise be stored away if consumed at dinner.


2. Have a glass of luke warm to warm water with a squeeze of lime before each meal. This would help not only curb your appetite but also help you shed off extra weight without even trying.


3. Try to schedule your mini power workouts through your lunch hour or right when you get home from work for 20 – 25 minutes at least four times a week. This helps not only does this help with distress but also helps burning off extra calories.


4. Try to substitute sugar filled treats with healthy alternative choices - instead of serving a platter full of cookies or pastries, try instead to serve a small platter of colorful fruit instead of the yummy sugary goodies.


5. Try to substitute regular processed sugar in your baking with healthier alternatives such as stevia, or xylitol or coconut palm sugar instead. Add more fiber in your baking by adding ground flax or chia seeds or oat bran.

BEAT THE WINTER BLUES NATURALLY

During the winter season, as the days get shorter and the nights get longer, the amount of sunlight or daylight we receive gets much shorter. This impacts us in various ways. It also limits our ability to receive enough Vitamin D due to a lack of sunlight, which in turn impacts our mood, wellbeing, motivation, amount of time spent outdoors, and quite often our sleep.

So if you tend do suffer from the winter blues or SAD (seasonal affective disorder) – feeling down and sad over the winter for no reason, there are a few things you can try such as a SAD lamp for 20 minutes in the morning, or you can try supplementing with Vitamin D and other supplements.

Not sure about the dosage or what supplements? Talk to our naturopathic doctor to test you for any vitamin deficiencies based on your symptoms as too much of a good thing can also be harmful. Whilst we do see a lot of patients with inadequate amounts of Vitamin D in their blood test reports, however we do have patients who have higher than normal amounts in their blood test reports so it is always good to get tested before starting vitamins or supplements. We can also check your neurotransmitter levels to see if this may be impacting your mood, sleep and overall wellbeing.

KEEPING YOUR SKIN SOFT AND HYDRATED OVER THE WINTER MONTHS

When the weather outside gets colder, windy and chilly, our general tendency is too bundle up and turn up our thermostats, and of course not drinking as much water as we did in summer as we are just not as thirsty. Being indoors constantly, with the artificial heat on most of the winter and sometimes as early as those Fall temperatures drop and low humidity, often leaves our skin dry and leathery. In some cases, it can also cause eczema flare ups in kids and adults as well. Here are a few tips to protect your skin and to keep it healthy and supple this winter:

1. Hydration. Hydration and Hydration. Remember body surface cells need 2 things to have a healthy protective barrier - water and phospholipids to keep them healthy. Keeping your body hydrated is key to keep these cells healthy. Make sure your drink a minimum of 6 – 8 glasses of water a day or half your body weight in ounces. If you do not like drinking water, have herbal teas or water with a few drops of lemon or lime.


2. Try to use an emollient, cream or oil that protects moisture on your skin after showering . Natural oils such as olive oil, coconut oil or almond oil can do wonders if you tolerate them.


3. For severe dry and irritated skin and rashes, talk to your naturopathic doctor first to rule out skin disorders such as eczema, dermatitis and psoriasis. You can try some argan oil or emu oil twice a day on the affected areas. To treat more severe rashes, rosacea or eczema, we offer various naturopathic treatments. Please call the clinic to schedule a naturopathic consultation to address the root cause of the rashes or eczema.

BOOSTING YOUR IMMUNE FUNCTION NATURALLY

With just about everyone especially having sniffles, colds and flus around you, it is important to keep your immune system strong and in check for the Winter season. Here are some health tips to keep your immune system in top shape for the Winter:

1. Proper hand washing techniques and sanitizing surfaces which are a breeding ground for many viruses and bacteria. Healthy habits such as making sure you get at least 7 hours of scheduled sleep each night. A continual lack of sleep will suppress your immune system leaving you prone to catching illnesses frequently. High levels of stress will also impact your immune system leaving you more vulnerable to catching more colds and flus.


2. A healthy diet that is full of fresh fruits and vegetables daily, nuts, seeds and healthy proteins and as well keeping your body hydrated is key. Stay away from highly processed foods and refined sugars.


3. There are a lot of immune boosting supplements available however I always recommend talking to your naturopath and getting the proper guidance before taking any supplements or vitamins. You can also use more ginger, garlic and onions (if tolerated) in your cooking as all of these have antimicrobial, antifungal and antiviral properties. Add some in your meals over the winter season to keep your heart and lungs healthy.

ROASTED RED PEPPER SALAD RECIPE

Ingredients:

• 2 red peppers halved
• 2 tablespoon of pine nuts and raw pumpkin seeds
• Argula and coriander to garnish
• Crumbled goat feta cheese to sprinkle

Instructions:

Roast the following at 375 degree F for about 20 minutes:

• 4 cloves of garlic shelled
• 1/4 inch of ginger grated
• 2 red pepper sliced horizontally
• 2 tomato cubed
• 2 tbsp. of olive oil
• Add spices, herbs and salt to taste

Divide all of the above into each of the 4 peppers halved and enjoy.

For any questions, or concerns, or to schedule an initial naturopathic appointment, please contact us at 416 913 4325 (HEAL) or email us at [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.