HEALTH NEWSLETTER

Wow! The start of this winter has really been something for most people with the constant snow and cold weather! However, it feels like the days are getting slightly longer especially with the sunny days when the temperatures are the coldest. Winter months can be long and trying for a lot of people who are house bound especially elderly parents and seniors. While they are just a phone call away, it is always nice for them to get visitors, especially friends, family and relatives. I hope you have been able to spend time with your loved ones over the holidays!

I wish you all to have a Winter that is safe, healthy and filled with warmth from your loved ones. If you have not been in to see us in a year or more, make sure you schedule your follow up appointment soon so we can get you back on track for your optimal health!

In this newsletter:

• Exciting Massage Therapy And Hypnotherapy News


• Staying Healthy And Active During The Winter Months


• The Best Vegetarian Potato And Pea Curry Recipe

EXCITING MASSAGE THERAPY AND HYPNOTHERAPY NEWS

As of Fall 2017, we have extended our massage therapy hours. Ekaterina Zelenkin, our registered massage therapist will be offering massage therapy on Fridays from 1 pm to 7 pm and Saturdays 10 am to 5 pm. She offers Deep Tissue Massage, Sports Massage, Swedish Relaxation Massage, Lymphatic and Prenatal Massage. Schedule yours today! Sign up for a rubdown for the winter.

Massage therapy has been shown to improve immune function and energy levels in cancer patients. In a 500-person review study, massage lowered cortisol levels by up to 53%. Experts believe this boost can extend even to those who are simply dealing with the daily pressures of life. A weekly kneading, whether it's a professional massage or simply a back rub from your significant other, can also help increase serotonin levels and other feeling good hormones that help boost mood and help protect your immunity, as well.

Dr. Sushma Shah, ND has completed her hypnotherapist training over the Summer of 2017 and is now offering hypnotherapy services at the clinic for a variety of issues from quitting smoking, breaking unwanted habits, getting rid of fears and phobias, emotional eating, anger and stress management and other issues. For a full list, please click here.

To schedule a visit please call us at (416) 913 4325 (HEAL).

STAYING HEALTHY AND ACTIVE DURING THE WINTER MONTHS

1. Boost Immunity

It’s important to take care of our health throughout the year but especially through the winter months with kids heading back to school and bringing in various bacteria and viruses home. Eating well, getting enough sleep and staying active are all very important during winter to help keep you and your family healthy and to support your immune systems. Although we can do a lot to support our health and immunity during winter it is not always possible to avoid catching a cold or flu. So far, this year has been particularly bad with colds and flus. The viruses that cause colds are spread by sneezing, coughing and hand contact. Wash or sanitise your hands regularly and avoid close contact with someone who has a cold. Keep household surfaces clean as well as kids’ toys when someone in the family has a cold. If you are ill, be sure to drink plenty of fluids, including water, hot tea and soup. Avoid alcohol and caffeine and get plenty of sleep. Certain supplements may also help to relieve the symptoms and reduce the duration of a cold. Talk to us at the clinic to see what supplements might work best for you. Wondering about the flu shot? Here is a blog you should read before getting it.



2. Eating Well

As winter sets in it can be tempting to start eating more of those warm comfort foods that are often high in fat, salt and sugar. Instead, find comfort in foods such as warming and nourishing soups and stews full of flavour and healthy vegetables. Be sure your diet includes winter fruit and vegetables packed with vitamins and minerals such as sweet potato, green leafy vegetables, beetroot, kiwi fruit, mandarins, garlic and ginger. As well, staying hydrated is the key to help those soles and palms moisturized, along with getting a healthy serving of nuts and seeds to keep them well nourished.



3. Weight Management

Winters come with festivities and calories of all sizes and shapes! With hectic work schedules and lifestyles, it is easy to get into an unhealthy routine of eating calorie dense foods on the go, skip meals and forgoing your exercise regime to keep with the life’s demands! This can often lead to weight gain and it adds up over the years! Staying active when those winter temperatures come in is key. If it is hard to find the motivation to get out and get some exercise, but it is essential for health, try to find an activity you enjoy that keeps you going – such as an indoor sport to keep you fit and healthy and make sure you take time to warm up to get those joints working well and make time for it for a minimum of 3 times a week for at least 40 minutes per session. Thinking about trying a weight loss plan? We have individualized weight loss plans that are catered for your specific body and health issues.



4. Sleeping Well

Proper sleep (eight hours for an adult) can help keep the body’s immune system healthy and fight off colds. Stress can impact your sleep significantly along with hormonal changes and erratic work schedules (night shifts especially). Avoid eating late at night and avoid alcohol, caffeine and cigarettes as these substances can affect the quality of your sleep. Regular, moderate exercise, relaxation techniques and establishing a regular sleep routine may help to promote improved sleep. If you are having trouble sleeping for more than 5 nights, or having a consistent lack of sleep or suffering from insomnia – we can help rebalance those sleep patterns naturally with different therapies. Call us to find out how.



5. Skin Health

The cold weather can affect our skin and contribute to conditions such as dry, itchy skin, chill blains and eczema. This may be due to the reduced humidity, drinking less water than you would during summer or possibly due to reduced circulation which may decrease the flow of blood and nutrients to the skin. A significant diet change or food sensitivities / allergies or higher than normal stress levels can also cause skin issues and flare ups. Using moisturisers daily may help to keep the skin moist and supple whilst supplements containing vitamin E help assist blood circulation. Family history can be another factor that can impact your skin condition.

THE BEST VEGETARIAN POTATO AND PEA CURRY RECIPE

Ingredients:

• 2 boiled potatoes
• 1 cup boiled green peas
• 1/2 chopped onions
• 1/2 cup chopped tomatoes
• 1 tsp chilli powder
• 1 tsp garam masala
• 1 tsp of mustard seeds and cumin seeds for tempering
• 2 tsp of grated ginger
• 2 slit green chillies
• 1 tbsp. oil
• 1 tsp of salt and molasses
• ½ tsp of cumin, coriander and turmeric powder
• 1 tbsp. chopped coriander (dhania)

Instructions:

1. Heat oil in a pan, temper the mustard and cumin seeds, and then add the ginger and green chillies and sautee for 2 minutes.


2. Add the onions and sautee for 2 minutes.


3. Add the tomatoes, chilli powder, garam masala, mix well, add little water, cook covered until the oil leaves the sides.


4. Add the potatoes and green peas along with water used for boiling.


5. Add the salt and spices according to your taste and cook for an additional 5 minutes.


6. Serve hot garnished with coriander.


7. Enjoy with rice or warm pita.

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.