HEALTH NEWSLETTER

In this newsletter:

• Health Benefits Of Pumpkin


• Nutty Pumpkin Bread Recipe


• Feeling Tired All The Time? It Could Be Adrenal Fatigue.


• Ready To Quit Smoking And Vaping For Good?

HEALTH BENEFITS OF PUMPKIN

Sweater weather is officially in and before it gets too cold, let's celebrate some of the amazing things the autumn season has to offer. One of the most important things required for good health is a proper diet, and once the temperature drops we tend to get less active and binge on holiday sweets. This fall we can change that by being health conscious and yet still incorporate festive ingredients.

As you may know, the fall harvest provides wonderfully nutritious squashes and one of the most popular from this category is pumpkin. Pumpkins are useful for far more than making your house look spooky. It supports weight loss, protects eyesight and skin, boosts immunity, helps to prevent cancer and supports heart health.

This superfood has a wide range of health benefits as it is highly nutrient-dense and low in calories. Pumpkin is rich in vitamins and minerals. It one of the best sources of beta-carotene; a powerful antioxidant which may protect your cells against damage by free radicals and as a result aids in preventing cancer. The body also converts beta-carotene into vitamin A, which is crucial for maintaining vision and promoting growth and development. It also supports immunity in our bodies by giving our immune systems a boost and helping to resist infections.

Additionally, pumpkin is an excellent source of fibre as well as potassium and vitamin C, all of which support good heart health and help regulate blood pressure. Many people do not get their daily fibre content or are low in vitamins that the body needs to function at its full potential. Adding pumpkin to your diet can also help control diabetes as it is low in calories and packed with protein. The plant compounds found in the seeds and pulp are great for aiding in the absorption of glucose into the tissues and supports weight loss. There are so many wonderful benefits to pumpkin, it is versatile and easy to include in our diet.

The best way to use pumpkin is preparing it fresh at home. You can also purchase canned puree but be sure to check that there isn’t added salt or sugar and avoid buying pumpkin pie mix. By cooking and baking at home we can avoid any unhealthy additions and know what goes into our food. When choosing your pumpkins, make sure it has a few inches of stem left, is hard and heavy for its size. Pumpkin can be integrated into desserts, preserves, salads, soups and drinks. You can use pumpkin puree in place of oil or butter in baking recipes. Here are some ingredients that are excellent pairings for pumpkin; squash, carrots, ginger, oatmeal, oranges, almonds, chestnuts, cinnamon, nutmeg, coconut flour, brown sugar, and vegan chocolate chips. Having a craving? Grab a handful of honey roasted pumpkin seeds as a healthier alternative to Halloween candy. This fall, instead of just using pumpkins as a decoration, lets incorporate it in our nutritious meals. Here is an awesome recipe for pumpkin bread, be sure to let us know how it turned out.

NUTTY PUMPKIN BREAD RECIPE

Ingredients:

• 1 cup pumpkin purée
• 1/3 cup melted coconut oil
• 2 eggs
• 1 3/4 cups whole wheat flour
• 1/2 cup honey (or maple syrup)
• 1/4 cup almond milk (or your milk of choice or water)
• 1 1/2 teaspoons pumpkin spice blend (or make your own; 1/2 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon ground nutmeg, and 1/4 teaspoon allspice or cloves)
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt
• Handful of chopped walnuts, pecans, pistachios, raisins (topping)

Instructions:

1. Preheat oven to 325 degrees Fahrenheit


2. Grease a loaf pan and warm up a large mixing bowl, this is to prevent the coconut oil from solidifying when mixed with cold ingredients.


3. In a large bowl, beat the oil and honey together with a whisk. Then add the eggs and whisk until blended.


4. Add the pumpkin purée, vanilla, pumpkin spice, baking soda, milk and salt and whisk to blend.


5. Add the flour and mix with a large spoon.


6. Pour batter into the pan and sprinkle the chopped nuts and raisins on top.


7. Bake for 50-60 minutes. You can check by inserting a toothpick in the centre and it should come out clean.


8. Allow the bread to cool in the pan for 15 minutes before transferring to a cooling.

FEELING TIRED ALL THE TIME? IT COULD BE ADRENAL FATIGUE.

What Is Adrenal Fatigue?

Are you feeling weak and tired? Unmotivated? Having trouble getting a night of restful sleep? Feeling anxious or depressed? Do you have an eating disorder? Recently gained or lost weight? Are you suffering from joint pain? Are you under chronic stress? Do you have menstrual difficulties?

If you answered “yes” to these questions you may be suffering from an over or under-reactive stress response from your adrenal hormones.

The adrenal glands are two small glands located on top of each kidney and they produce essential hormones. These are important for your everyday health because the adrenal hormones help your body to burn protein and fat, regulate blood pressure, regulate sugar and to react to stressors. If the adrenals do not function properly, it can create a hormone imbalance, cause unpleasant symptoms and lead to health issues such as Addison's disease.

When you feel physical or psychological stress, the adrenal glands release natural chemicals in the body such as cortisol, adrenaline and DHEA (dehydroepiandrosterone). The adrenals release these hormones quickly into your bloodstream because they have one of the highest blood flow rates of any tissue in the body.

DHEA works to help your body cope with stress and balance the effects of cortisol. Cortisol is one of the major adrenal hormones and it is a power anti-inflammatory. Cortisol levels rise when the body perceives any situation as stressful, which prolongs your body's natural fight or flight response. If your body is producing too much or too little of cortisol you may have a range of different symptoms. Too much cortisol can cause restless sleep, anxiety, reduce the skin's ability to regenerate, or accelerate the breakdown of body tissue which then leads to muscle and joint pain. Cortisol imbalances can also cause weight gain as it stimulates fat deposits in various parts of the body, especially the abdomen, and throw off the body's blood sugar metabolism making you feel weak and tired.

Fatigue, body aches, unexplained weight loss, low blood pressure, light-headedness, nervousness, sleep disturbances and digestive problems are some signs and symptoms of adrenal insufficiency. Also, medications such as prednisone that can affect the adrenals and their growth, thus causing these symptoms. Adrenal insufficiency or adrenal fatigue is a very common issue in our society these days due to the various stressors we are constantly exposed to such as psychological and physical stress, personal day to day stress, chemical exposure and pollution, lack of proper nutrition, bacterial, viral and fungal infections and lack of sleep and exercise. Adrenal fatigue or insufficiency can be diagnosed by very specific tests called Adrenal Cortex Stress Profile or Adrenal Stress Tests, which measure the DHEAS levels and cortisol levels at different times during the day. These are safe and non-invasive saliva tests that indicate your body's unique balance of the stress hormones. We do offer these tests at this clinic if you are concerned about your adrenal health.

Once your adrenal status is determined, Dr. Shah, our Naturopathic Doctor, will start a natural treatment plan that is suitable for you, determined by the test results and specific symptoms. Based on how the adrenals are functioning (poorly or not at all), she may suggest different types of therapies, lifestyle and diet changes in order to optimize your health.

READY TO QUIT SMOKING AND VAPING FOR GOOD?

Statistics Canada has stated that each year more than 230,000 deaths are related to smoking. Unfortunately, substance abuse is very common and often very difficult to stop. For many, it can take years and various different methods in order to try quitting. If you are one of these people, you are not alone. Fortunately, there are natural options to finally kick this ugly habit and we are here to help you maximize your health and happiness.

No matter how you ingest or inhale tobacco, it is very harmful to your body because you are feeding it poison. Cigarette smoking is related to over two dozen diseases and conditions, most of which can become fatal. Second-hand smoke, cigar smoking, and other types of tobacco use are very harmful to everyone's health, especially to children because their immune and respiratory systems are still developing. It is equally harmful to pregnant women and their unborn child as it interferes with their development and mothers are at increased risk of health problems.

There is a strong link between smoking and cardiovascular disease and cancer. There are hundreds of chemicals found in tobacco smoke, poisonous ones like lead, acetone, arsenic, hydrogen cyanide, and formaldehyde. Many of the other dangerous and strong chemicals in cigarettes are carcinogens which is why smoking often leads to cancer. Some effects of smoking are long term but many of the bodily effects are immediate. Some symptoms and effects include; bronchitis, heart disease, unhealthy teeth, staining of fingers and nails, anxiety and irritability, early menopause, poor vision, infertility, erectile dysfunction and many different forms of cancer

There is no safe way to smoke, exchanging cigarettes for chewing tobacco, hookah, cigars, pipe or vaping will not help you avoid these health risks. Vaping has the misconception of being a safe alternative to smoking. Sadly, vaping has become quite the trend amongst young people. Nicotine in any form is incredibly addictive and harmful. It raises your blood pressure and spikes your adrenaline which increases your risk for heart attack. Recently, there have been vaping-related lung injuries and deaths reported. Far too many young people are turning to these substances and are not aware of the health risks.

Cigarette smoking is the leading preventable cause of death. Quitting smoking can reduce your risk to these illnesses and add years to your life. There are many safer alternatives to quitting without turning to other harmful substances. If you are ready to give up smoking or vaping for good, our naturopathic doctor can help you quit smoking using natural remedies, hypnosis and acupuncture in just one session! You can start rejuvenating your health and your lungs now.

We at the Nature’s Intentions Naturopathic Clinic strive to improve your health and wellbeing using the healing therapies that nature offers us in various forms – such as Naturopathic medicine, Acupuncture (Traditional Chinese medicine and Cosmetic acupuncture), Diet and nutrition counselling, Reiki courses and treatments, and Hypnotherapy.

We also offer Massage therapy and have a great RMT on staff here with exceptional service and experience. If you are suffering from muscle pain, soreness, headaches, muscular tightness (among many other issues) or are even looking to seek some relaxation, give us a call at the clinic to make an appointment for a massage therapy session (our RMT is in the clinic Fridays and Saturdays). Wishing you a pleasant and Healthy Autumn 2019!

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.