Tips for Being Outside 
Brighter days!  So what do you do on a long weekend when there's not a whole lot of options?  The lineups at garden centres would indicate that lots of us are taking an interest in sprucing up our outdoor space, and growing our own food.  I will humbly admit, I do NOT have a green thumb... but I'm trying... and that's what counts ;)  Last weekend I prepared our planters and got the boxes ready to plant seedlings in a couple of weeks.  We so loved having fresh veggies every day last summer - I actually can't believe we didn't turn green.


5 Tips for Being Outside for Gardeners, Grass cutters, and Loungers

1.  Posture & Stretch
     Many of us haven't been overly active for some time, and then went out and dug in the garden for 8 hours or held the weed-wacker last weekend.  This type of seasonal overuse (shovelling in the winter) is super common but also needs some attention.  Stretch before and after activity,  bend your knees, take breaks, know your limits and stop if you notice you are stiffening up.  It's also important to maintain flexibility and strength with yoga or resistance training, and regular care with acupuncture, massage, and chiropractic support.  I've been doing quite a bit of neck, arm, and back acupuncture the last few weeks... let me know if you'd like to come in for this treatment (it's also great for the tension caused by all the computer work).

2.  Bugs
     Last night I was out enjoying a warm evening on the deck, when the mosquitoes appeared... I thought "already?! are you f*-ing kidding me?", although it really is a normal occurrence in the spring.  Nonetheless, I got some bites.  Immediately, I dug out our favourite remedy - Apis Gel by a company called Boiron.  It works best if you put it on soon after a bite.  Today, I have no itching.

3.  Sun
     You might be tempted to tan everything, including between your fingers.  It's important to get some sunshine for Vitamin D production, but try not to burn.  If you do, aloe from a houseplant or from a product (like Nature's Aid gel) works well to heal and soothe the skin quickly.  There's also evidence to suggest that higher antioxidant status will protect from burning as easily, so Vitamin C could be helpful but eating lots of vegetables and fruits is also a good idea to get the full spectrum of nutrients, antioxidants and bioflavonoids.

4.  Barbecuing 
     You can easily make your BBQ and warm weather foods more "healthy" by adding veggies, being mindful of your meat sources, and using broccoli or rosemary in your meal or marinades to mitigate effects of the charred meats.  Asparagus is in season, and tastes extra delicious on the grill (see recipe below).  More info on healthy BBQ here 

5.  Water
     For some reason I've notice a trend of people not drinking as much as they used to.  Our bodies are mainly composed of water, which means it's important to replenish.  How much?  A general recommendation is to divide your body weight in half, that's how many ounces you should aim for (e.g. if you weigh 150 lbs, you need 75 ounces of water).  Consider adding a pinch of sea salt to absorb the water into your cells.  Sparkling water can contain electrolytes for absorption too (see recipe below).
     

The pollen is extra brutal at the moment too, so head over to this post if you'd like some suggestions for allergy support, or book in with me to develop your personalized strategy.


Connecting with nature and getting fresh air has dramatic health benefits.  I've loved seeing people enjoying our local trails, out walking, or purchasing plants and seeds.

Have a fantastic long weekend,
Dr. Christa


Recipes:
Grilled Asparagus
Grapefruit Thyme Sparkling Water 



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Irritable Bowel Syndrome (IBS) is an interesting label.  It is often given as a diagnosis of exclusion, meaning that other pathologies have been ruled out, or when someone matches a symptom picture, with abdominal pain being the most common aspect.  It's incredibly common to have digestive concerns, and quite often we ignore them until those messages get loud.


Symptoms of IBS

• abdominal pain or cramping
• bloating and gas
• diarrhea or constipation, or both
• mucus in the stool (not blood)
• fatigue
• food sensitivity
• poor sleep quality
• often correlated with anxiety & depression

As you can see, these symptoms can apply to a whole range of digestive and other health issues, which can make diagnosis complex and confusing.  


So what's my approach?  

Many of my patients have exhausted other resources, only to have been told that they have IBS and to live with it.  Perhaps they've been given Align, or it's been suggested to watch dairy consumption, lower stress levels and eat more fibre (which gets interpreted as Bran Buds), but that's usually the extent of it.  

There is so much more we can do!

To understand IBS and how to heal it, we need to go back and understand the digestive system.  The process of taking in, breaking down food, absorbing nutrients, and eliminating wastes is quite complex.  Most NDs, including me, will acknowledge that digestive function is at the root of most health issues - it's that important.  

Crucially, we must also acknowledge the relationship between mental-emotional health and digestive function.  The gut is intensely innervated (connected to the brain via nerves), and also communicates with us via hormones.  Did you know that 70-80% of serotonin - the happy molecule - is actually MADE in the gut.  So, if your digestive tract isn't happy, you won't be happy.  

Furthermore, the bacteria and other microbes that live in the digestive tract dictate all sorts of body functions, support the immune system, are involved in nutrient production, and impact the blood-brain-barrier.  As well, the incredible amount of surface area of our digestive tract means that the position and structure of the organs, fascia, lymphatics, and other tissue are quite important as well.  For example, if you have scar tissue from surgery the ability for things to move through the gut in that area can be impacted.


So, what's a normal bowel movement?

Information about our digestive health comes from understanding our stool.  Most of us don't like or aren't used to talking about our bathroom habits, but it provides huge insight into our digestive function and overall health.  Ideally, we would have 1-3 bowel movements each day, and the stool would be soft, but well-formed in the shape of a sausage.  Anything that deviates from this description can give us clues about what might be out of balance.  

A stool with cracks or that comes out in small bits could indicate dehydration or a lack of fibre.  A stool that seems rough or fluffy often points to inflammation.  People with IBS often have alternating loose stools or constipation, mucus in the stool, indigested food, and stress or lots of time spent thinking about or planning their bathroom time.

If you have blood, black tarry, or grey stool we need to consider other diagnoses.


I have IBS, what can I do?

Once we appreciate your unique health story we can understand how to return balance by addressing your symptoms for immediate relief, and also the root cause in order to stay well.

Here are some of the strategies that I might suggest:

• Sleep routine
  
  
• Stress management
  
  
• Identifying which foods serve you, and which are triggers
  - food sensitivities (commonly dairy, wheat)
  - adequate fibre -> I like flax & chia seeds over wheat bran
  - peppermint tea and oil can be helpful
  - sometimes low FODMAP, or low sugar
  - being mindful of caffeine and alcohol
  
  
• Balancing the microbiome (e.g. probiotics)
  - occasionally this warrants functional stool testing to assess the bacteria and look for parasites or yeast
  
  
• Daily movement
  - walking
  
  
• Hydration
  
  
• Structural manipulation (often with referral to an Osteopath)
  
  
• Acupuncture
  
  
• Addressing anxiety & depression
  
  
• Digestive support like enzymes, apple cider vinegar, bitter herbs
  
  
• Peppermint or chamomile tea for soothing

Clearly, there is a lot that can be done to determine the cause and stimulate healing of the digestive system.  Canada actually has high prevalence of IBS compared to the rest of the world, with about 18% of the population being affected at any one time.  Over 5 million people might be impacted, but the exact numbers are difficult to obtain because there is huge variation in the number of people that report symptoms of IBS versus the number of people with a definitive diagnosis (1).  Even more impactful is the reported difference to quality of life in those with IBS.  70% of IBS sufferers report that their symptoms interfere with their daily lives - including missing work or school and experiencing fatigue or pain (2).

One thing to note is that in children, anxiety, depression and stress often present as digestive symptoms.

It's important to recognize that you don't need to suffer in silence.  You deserve better.  You deserve health.


With encouragement,
Dr. Christa


P.S. April was IBS Awarness month... so I'm a little late.  haha

1.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3352839/
2.  https://cdhf.ca/digestive-disorders/irritable-bowel-syndrome-ibs/statistics/

When I think of the heart, a few things come to mind.  The first is a pump that moves blood through the body, delivering nutrients to the cells and removing waste products.  The second is an emotional organ that holds love, compassion, empathy, trust, hurt, and joy.  Beyond that, I think of the heart and vascular system as a place that needs immediate attention when it comes to preventing chronic disease.

Imbalances in heart health place cardiac disease as the number one cause of mortality worldwide, with stroke (cerebrovascular disease) being the second. (1)  In Canada, cancer is the leading cause of death, but vascular and cardiac disease are still the second and third major causes of mortality. (2)  Even more significant is that since 2000, ischemic heart disease has increased more than any other cause of death to nearly 9 million people per year in 2019. (3)  Fortunately, there are many lifestyle modifications that can improve the health of the heart and the cardiovascular system overall.  Remember: 80% of chronic disease is preventable through lifestyle.

How the Heart Works
I'm going to oversimplify here, but in order to understand imbalances in the body it's important to know what normal function looks like.  The heart is a pump made of muscle and divided into 4 sections called chambers.  The blood from the body comes into the right side, then goes to the lungs to exchange carbon dioxide (waste) for oxygen (nutrition).  Once the blood is loaded with oxygen in the lungs, it goes back to the heart this time into the left side, and out to the body through the aorta and then arteries to supply the body with nutrients.  Coronary arteries carry blood to the heart itself.  There are 4 heart valves that control the flow of blood in the right direction, while an electrical system maintains the heartbeat in a coordinated rhythm.  

Let's go through a couple of quick definitions:
Heart disease - any condition affecting the heart, including abnormal rhythm, defects (congenital), cardiomyopathy (diseased heart muscle), endocarditis (infection), valve problems  
Cardiovascular disease - any condition affecting the entire circulatory system
Heart attack - a blockage of blood flow to the heart muscle, damaging it
Heart failure - when the heart can't pump enough blood to meet the needs of the body
Cardiac arrest - sudden loss of heart function, often caused by arrhythmia
Arrhythmia - irregular rate or rhythm of heart beat due to inappropriate electrical impulses
Atherosclerosis - when arteries are damaged, plaque comes in to repair and causes hardening or narrowing the arteries


Rather than listing every single risk factor for heart issues (there are many) I'm going to discuss the things we can modify to reduce our risk and improve cardiac health at its roots, looking at the underlying causes.  

Lifestyle

• Movement
  - a balance of yoga (bridge pose is great for the heart), cardio, muscle strength
• Stress management - e.g. meditation, breathing
• Toxin reduction 
• No smoking, limit alcohol
• Maintain a healthy body composition e.g. a waist measurement <35" for women, and <40" for men (4)
• Sleep  - also manage sleep apnea
  - sleeping less than 6 hours per night could increase heart attack risk by 20% (5)
• Keep blood pressure below 120/80mmHg (read more on blood pressure here)
• Manage inflammatory conditions (e.g. autoimmune disease)
• Sunshine & fresh air
• Listen to music in 341, 432, or 528Hz instead of the common 440Hz

Food

• Green foods -> vegetables contain antioxidants and fibre (that binds fats and toxins in the gut)
  - green is also the colour of the heart chakra 
• Anti-inflammatory -> consider the mediterranean, plant-based, or other vegetable and healthy oil based diets to deal with inflammation and supply antioxidants
• Garlic
• Ginger
• Healthy fats - avocado, fatty fish, olive oil, nuts (walnuts), seeds
  -> we need fats to make hormones and cell membranes, also for a healthy nervous system
• Limit sugar & processed foods
  - we hear about cholesterol, but sugar is highly implicated in cardiovascular health
• Fibre
• Turmeric
• Cinnamon 
• Berries
• Green tea, hibiscus tea

Emotions

• Joy is the emotion of the heart in Traditional Chinese Medicine
  - smile and laugh as often as you can
• Emotional connections to people
  - loneliness is associated with a 29% increased risk of heart disease (and 32% increase in stroke) (6)
• connects the upper and lower energy centres
• Meditation helps to identify emotional triggers
• Gratitude helps to foster positive emotions
• Hug
• Be kind to others and to yourself
• Receive love by accepting compliments, or allowing your dog to snuggle up to you

Supports

• Magnesium
• Vitamin D
• Vitamin C
• L-carnitine
• CoQ10
• Omega-3
• Hawthorn 
• B Vitamins
• Plant sterols
  
  -> Selection of nutrient and botanical supports is dependant upon the cause of imbalance in the cardiovascular system.  They can range from antioxidants, antiinflammatories, mitochondrial function (the energy producers of the cell), tools to make blood less sticky, modify lipid profile (HDL vs LDL cholesterol), manage stress, and promote overall heart function.

Lab Tests

Having knowledge of your heart health is crucial to being able to modify your risk factors.  There are several blood tests that can help inform you, and also to track your progress.

• Homocysteine
• Fibrinogen
• Blood sugar, HbA1C, Insulin
• Thyroid hormones + antibodies
• Cortisol
• Ferritin
• Lipid panel
• Liver & Kidney function
• Vitamin D
  
  

If you're looking for another angle, here's another post I wrote on this topic.


February is known as heart month but to be completely honest, I have another reason for the timing of this post.  Quite frankly, we need to restart our conversations on health, and open up discussions on our biggest known issues that lead to poor outcomes worldwide.  (Guess what? Many of these cardiovascular risk factors also put people at higher risk for worse infections.)

Most importantly, we need to understand and appreciate how much we can influence our own health, and why the daily efforts matter.  In the context of a world where many screenings, support programs, and health services have been less accessible, it's time for us to be as responsible for our own health as we can possibly be.  I know it's a bit of tough love, but I don't know how else to say it.  You can build health, just as you can build disease. 


Sending you love, compassion and endless support,
Dr. Christa


1.  https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
2.  https://www150.statcan.gc.ca/t1/tbl1/en/tv.action?pid=1310039401
3.  https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death
4.  https://www.heartandstroke.ca/healthy-living/healthy-weight/healthy-weight-and-waist
5.  https://pubmed.ncbi.nlm.nih.gov/31488267/
6.  https://heart.bmj.com/content/102/13/1009

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When I think about the human brain, it's function astounds me.  The ability to think, feel, see, breathe, move, hear, process hunger, remember, control temperature, exhibit personality, make hormones... and so many things, all occur because of the superpower of the brain.  

It's reasonable, then, that an illness or dysfunction of the brain can impact multiple functions and manifest in several different ways.

January is Alzheimer's Awareness month, which is why I'm bringing this topic up now.  Alzheimer's disease is a debilitating and devastating illness that can affect 1 in 3 adults over the age of 85, and 7% of people over 65 years old - interestingly, 2/3 of them are women (1).

The impact on clear thinking, performing daily tasks, and remembering loved ones is profound.  Unfortunately, many people afflicted by this disease have lost their access to support services in the last year.  There's still so much we are learning about the human brain, but there are some great theories suggesting possible etiologies of this form of cognitive decline. 

• improper use of glucose
• toxin accumulation
• nutrient deficiencies
• free radical damage

Ultimately, it's beneficial to optimize brain function before issues begin to present or at the earliest signs of change, just like all aspects of health.  There are ways of being proactive to offset or delay cognitive changes. You can work on brain health and cognitive performance at any age, the sooner the better!


How to Optimize Brain Health

• Flex it
  - the concept of use it or lose it - stay sharp with crossword puzzles, using your non-dominant hand for actions like brushing your teeth
  - engaging in thought provoking activities and stimulation like conversation, reading, puzzles, laughter, meditation & mindfulness 
  
  
• Balance blood sugar
  - eat protein and healthy fats
  - save sugar for special occasions
  
  
• Sleep
  - your brain takes out the trash at night when it's resting through the lymph system
  - sleep promotes memory formation and allows for better cognition
  
  
•  Gut Brain Connection
  - balance your microbiome - probiotics, fiber, and fermented foods
  - many agents that cause a "leaky gut" (intestinal permeability) also compromise the integrity of the Blood Brain Barrier - chemicals, medications, food sensitivities
  
  
• Manage Inflammation
  - reduce alcohol, especially in cans
  - limit processed foods
  - consume foods high in antioxidants
  - eat turmeric (curcumin)
  - enjoy vegetables
  - practice stress management 
  - address injuries and concussions as soon as possible
  
  
• Be Active
  - for many reasons like improving blood flow, increasing cognition, and reducing stress
  
  
• Consider: (with support of your practitioner)
  - Omega-3s (>1200mg/day)
  - botanicals like: Ginkgo (120mg/day), Vinpocetine or Bacopa, or possibly Cannabis
  - Vitamin D 
  - CoQ10 (200mg/day)
  - Phosphatidylserine (300mg/day)
  - mushrooms like Lion's Mane
  
  

Top Foods For Brain Health

1. Blueberries
2. Eggs (especially the yolk)
3. Walnuts
4. Leafy Green Vegetables
5. Oils - olive & avocado
6. Rosemary
7. Turmeric
8. Omega 3s - salmon (watch the source doesn't contain too many pollutants), hemp, chia, flax seeds
9. Bone broth
10. Dark chocolate

A healthy mind is crucial to graceful aging and quality of life.  You can start at any time, but the earlier the better.

Wishing you optimal health and inspired living,
Dr. Christa



1.https://www.canada.ca/en/public-health/services/publications/diseases-conditions/dementia-highlights-canadian-chronic-disease-surveillance.html
 

If you had told me at this time last year what was in store for 2020, I wouldn't have believed you.  In fact, I'm still not sure I believe it.  It's kind of odd to be so shocked, considering I have been told since university to expect a major pandemic, that we were overdue.  Looking more deeply though, I can see that it was also a year of profound growth, appreciation, prioritization and alignment.  I don't think we're magically going to start a new calendar and erase what has happened.

If you've read my emails for a long time, you know that I'm not a New Years Resolution person.  My reason is that I find the best success in changing your lifestyle comes from daily action... let's call them habits, and you can start at any time.  Likewise, many health downfalls come from regular "bad" habits - stopping at the drive-thru, scrolling your phone, mouth or shallow breathing, afternoon cookies or coffee (there's a reason for cravings, we can figure them out).

However, I do find it's beneficial to reflect on the past year: what I loved, what I learned, what I'd like to leave behind or do differently.  I also like to contemplate what themes or intentions I'd like to set for the next year.  We're not running around to parties this holiday, so it's a great opportunity to go a little deeper and be more mindful.

Even though 2020 rocked the world, the experience has been so different for each one of us.  Some were insanely busy at work, others lost their jobs.  Some took the opportunity to be active, others "finished Netflix".  Some loved online learning and having kids at home, others struggled with juggling responsibilities...  No matter where you fit in, I know that you are doing your best and you deserve a big hug and a high five.  

Nevertheless, I think we need to do it a little differently this time around.  We need to pay extra special attention to keeping our bodies stronger, less inflamed and more resilient - this is called a healthy terrain, it's also called wellness, and I wish we'd heard more about it this year.
​

The image above comes from a study that was done earlier this year.  It shows that when the first lockdown began, people that had a disrupted sleep schedule, exercised less, did more comfort eating, drank more alcohol and ate more sugars and simple carbohydrates had a decreased immune response.  Many of us fell into this category.  It was like life was on pause.

Meanwhile, people that kept a routine, committed to regular activity, ate a whole foods diet low in sugar, and maintained a healthy gut flora ("good bacteria") had an improvement in immune response markers.  Go figure ;)

The point of me sharing this with you is not about guilt or shame, it is to reinforce the idea that your health matters.  The daily things you are doing for yourself might not feel like they are doing anything, but they make a big difference in the long run.  I know there have been days, weeks, or maybe this whole past year where you've been off the rails - oh well.  Don't beat yourself up, learn from it and let it go.

The time to take action, or keep your momentum is now.  We can't stay on pause forever, it's time to press play.

A lifestyle focused on wellness:

• move every day
• eat lots of green vegetables (cauliflower and cabbage are also "green")
• moments of mental quiet - breathing, meditating, a cup of tea, a bath
• practicing gratitude
• routine
• connection and laughter
• sleep
• drink lots of water
• enjoy nature, or bring nature inside by getting flowers or plants
  
  

If you're doing all of these things, you're amazing.  If you're not, you're still amazing but you can begin by working on one of these things, and practice it for a week or two or four before adding another (I can help you strategize).  

We've been through so much this past year, the year of 20/20 vision and clarity.  You did it, congratulations, let's close this chapter and bring on the next.  


Happy New Year!

Dr. Christa

 
"Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity."
~ WHO, 1948
​
Holiday Hours
Closed December 31-Jan 3
 
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As we continue moving through this bizarre holiday season, I would like to give special attention to the importance of practicing gratitude.

Gratitude is not just a feeling, it's also an action that brings about positive biological change, and is particularly helpful during challenging times.  It's more than being thankful, because it also involves a social relationship and a deeper appreciation that creates lasting positivity.

“Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives … As a result, gratitude also helps people connect to something larger than themselves as individuals – whether to other people, nature, or a higher power.”  ~ Harvard Medical School

Health Benefits

• improved mood
• deeper connections
• increased happiness and satisfaction with life
• less inflammation
• more optimistic outlook, leading to positive lifestyle choices
• improved sleep 
• feeling part of something bigger 
• better health outcomes (mind-body connection) - surgery recovery, heart problems, headaches, stomach upset, infections, etc.
• increased ability to reach goals
• higher self-esteem
• more resiliency

How to do it

1. Keep a Gratitude journal
   - write down three things every day that you are grateful for (it can be a sunset, your dog, clean water... )
2. Notice how often you say "thank you"
3. Acknowledge how far you've come and celebrate your wins
4. Count how many things are going right
5. Recognize when someone else does something nice for you and acknowledge it
6. Use all of your senses to experience the world - touch, taste, smell, see, hear - especially in nature or when you are eating
7. Practice saying something you are grateful for when you close your eyes at night or when you first wake up in the morning
8. Write a letter to someone that has inspired or influenced you and send it out of the blue (a colleague of mine, Dr Jason Loken, has an initiative to have as many people as possible send gratitude letters beginning December 21st to help elevate the collective spirit, cool right?)
9. Call your loved ones regularly - friends, siblings, grandparents, children, parents
10. Do a random act of kindness or pay compliments to others

Regularly practicing gratitude keeps us centred and grounded, and it acknowledges our interconnected world.  It helps to reduce feelings of fear and loss of control, and also scarcity because it's the antidote to always wanting more.  

Even in tough times, there are things to be thankful for.  Although, I deeply recognize that although we are all in the same storm, we're not in the same boat.  This holiday season could be bringing up all kinds of emotions from loneliness, to loss of traditions, to relief of avoiding big gatherings, and also love, peace, and joy.  Regardless, practicing gratitude will be helpful to you.


Today I am thankful for:

• reconnecting with true friends
• this morning's sunrise
• feta cheese on my salad today (a special treat)
• And... 
  
  My patients.  This year has been incredible in so many ways, but I honestly could not have gotten through any of it without you.  From the drive to keep going, to the distraction from everything else happening, to serving an important purpose in the world - from the bottom of my heart, thank you.

I wish you the very best holiday possible, and I look forward to seeing you soon.  We will be open for virtual and in-person care.

Dr. Christa
 
"There are only two ways to live your life.  One is as though nothing is a miracle.  The other is as though everything is a miracle."
~ Albert Einstein

We might not be discussing Mo-vember quite as much this year, but prostate health is still incredibly important.  In fact, most men that live past the age of 70 will experience symptoms of prostate dysfunction.  It's a crucial consideration for supporting overall male health. (If you know someone that needs to read this, please feel free to pass this email onto them.)

Do you know what the prostate does?

Beyond growing moustaches in support of prostate cancer awareness, not everyone appreciates the full scope of what the prostate actually does.  It's a gland that sits just below the bladder and surrounds the male urethra.  It produces fluid that combines with sperm (from the testicles) and other fluids to support fertility, with the help of surrounding muscles.  Also, the prostate is responsible for transforming testosterone to its active state.

Prostate cancer is at the forefront of the November awareness campaign, but BPH (benign prostatic hyperplasia) frequently impacts men as they age.  As the prostate enlarges and compresses the flow of urine, symptoms commonly present like nighttime urination, reduced flow, and bladder infections, in addition to low testosterone levels (which can show up as low energy and loss of muscle mass.)

There are several ways to support prostate health:

• Lycopene - found in cooked tomatoes
• Green tea - antioxidant
• Omega 3 - fish oil, flax, chia seeds are all antiinflammatory
• Pumpkin seeds - zinc
• Clean meats & dairy, or reduced consumption 
• Being active
• Vitamins E & D
• Stinging nettle
• Saw palmetto

Being proactive in your health is a great way to feel empowered.  There are many ways that a personalized plan can help to address several health issues at once, and get to the root of your concerns.  For my patients with elevated PSA numbers I have successfully used a combination of herbs and nutrients to bring levels back into range.  As you know, I don't solely treat the numbers though - I'm also considering and evaluating how you feel.

Yours in health,
Dr. Christa
 
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​
"Health is like money.  We never have a true idea of its true worth until we lose it."
~ Josh Billings

Whether you have kids in the house or not, are mixing up your Halloween plans for this year or not... I know that someone has candy in their house right now ;)

I find that moving from the dessert fix of Thanksgiving into a candy free-for-all at Halloween can trigger sugar cravings that you had successfully managed earlier in the year.  Sugar is addictive.  Consuming sugar releases dopamine and opioids, making you feel good and causing you to go back for more.  Not everyone is susceptible to the cycle of sugar dependency, but it's certainly quite common.  Many of you find it easier to avoid sugar altogether and stop the craving cycle, but this is a process that also requires eating a balanced diet and usually some other support.

For kids, we often see behaviours pop up (our biggest way of knowing that things are off with our children) when their blood sugar is yo-yoing.

It's important to note that sugar consumption also reduces the function of white blood cells, shifts the microbiome (GALT - gut associated lymphoid tissue), and replaces intake of more beneficial nutrients.  These are all factors that influence immune function, something that we are all thinking about right now.  Sugar consumption can depress immune function for up to 6 hours.


Here are my tips for wellness around Halloween.

1.  How much sugar are you eating?
Those little chocolate bars add up, but so do sources of hidden sugars.  Read your food labels to know where else you might be consuming sugar without even knowing.  The other day at the grocery store I found sugar in a can of diced tomatoes, a jar of salsa, in gluten free bread, and 3 different kinds of sugar in granola bars (I didn't buy any of them).  If you eat sugar, it's way more fun to get it from a cookie than it is from a glass of juice, in my opinion.  Plus, eating sugar unknowingly adjusts your taste buds to tolerate more of it.

2.  Balance macronutrients
In order to keep your blood sugar more stable, add protein close to your sugar consumption to slow the spike.  A handful of nuts or seeds nearby would be helpful.  Also, trying to consume protein and fat with each meal, especially breakfast, will maintain blood sugar levels all day.  I find that eating a carby or sugary breakfast makes me want sugar in the afternoon for a pick-me-up when my energy crashes.  For kids, have them eat celery or an apple dipped in peanut or almond butter before diving into the candy bags.

3.  Know yourself
If you don't tolerate sugar well, or know you easily become dependent on it, don't keep it around.  If you or your kids get "hangry" (grumpy from hunger) you might need to work on blood sugar regulation.  Furthermore, getting tired two hours after eating is a sign that your blood sugar isn't well regulated, or you may have insulin resistance.  I often like to test three different markers in blood work to understand how your body manages sugar:  fasting blood sugar, HbA1c, and fasting insulin.  Keep in mind that I like to keep people in optimal range, which means we deal with issues before they become diseases as much as possible.  Prevention is key!  If you think you have issues dealing with blood sugar, try to eat more often and ensure your meals contain a mix of protein, fat, and complex carbohydrate.  I find kids especially can be dependent on a carb-based diet, so try to increase their proteins and fats.

4.  Other dopamine boosters
Since sugar can activate the reward pathways through dopamine, you can also work on boosting dopamine in other ways.  Exercise, sleep, listening to music, meditation, eating protein (especially tyrosine - almonds, eggs, bananas, avocados, beans, chicken), avoid alcohol, optimize vitamin D levels, take probiotics, etc. - there are plenty of options.
(Side note, cell phones and social media are addictive because of their relationship to the dopamine pathway as well, these same dopamine boosters can be helpful.)

5.  Consider micronutrients
Zinc and selenium, in particular, have crucial roles to play in immune function. (And they're also great for the thyroid).  A diet that includes a range of nutrients leaves the body more supported and less likely to send out signals for more food and sugar.  Nuts, seeds and leafy greens are an excellent way to get micronutrients.  Brazil nuts are especially high in selenium, and pumpkin seeds are a great source of zinc.

6.  Keep moving
As a colleague of mine said, "You are one workout away from a good mood."  This isn't about punishment or working off calories.  Exercise, or movement of any kind, is an under-utilized tool in our medicine cabinet.  Before opening the snack cupboard, try going for a walk first and seeing if that impacts your food choices.  Reward yourself with things that aren't food to break food habits.

For more tips on managing Halloween and sugar overload with kids, click here.

I'm going to be releasing a fall detox program shortly.  The goal is two-fold this year, to rebalance dietary choices with a focus on immune function and also to build connection since I find November is often a challenge for people.  Please let me know if you are interested.


Have a Happy Halloween!
Dr. Christa

If you're working from home, at a desk, or do repetitive movements like texting, hammering, or anything else, you may have experienced pain in your wrist.

Carpal tunnel syndrome can feel like pain, pins & needles, numbness, or weakness in the hands or wrist.  There is a narrow passageway, or tunnel, on the palm side of your wrist that can become inflamed and compress the median nerve as it passes through, creating symptoms.

Apart from positional aggravation of the median nerve, carpal tunnel syndrome can also be a result of swelling from pregnancy, or other conditions that lead to holding onto fluids.


There are several solutions, and they work best in conjunction to heal.

1.  Consider Position
      - keep wrist supported and in neutral position, you may need a brace or apparatus that supports the position of the wrists ergonomically
      - visit a chiropractor and other practitioners like an osteopath or physiotherapist to address structural integrity

2.  Avoid Repetitive Movements
     - texting, typing, and other hand actions can aggravate an inflamed area
     - try to rest it by using speech to text, or using your other hand for tasks when possible

3.  Anti-inflammatory Diet
     - whole foods and a diet rich in vegetables provide nutrients to support healing, and lessen the inflammatory pathways
     - focus on green veggies, bright colours, healthy oils, lean meats, fish & flax seed (omega-3s are particularly great for their anti-inflammatory properties)

4.  Botanical medicines
     - there are several herbs that have an effect on the pain and inflammation pathways
     - curcumin, the active ingredient in turmeric, shows great efficacy for reducing pain mediators
     - other botanicals like boswellia, bromelain (from pineapple), and ginger

5.  Acupuncture
     - acupuncture is wonderful for pain relief and works quickly
     - I usually do two treatments close together, then begin to space out sessions as the pain subsides

6.  Vitamin B6
      - there's good evidence that vitamin B6 is helpful for treating carpal tunnel syndrome, at a typical dose of 250mg per day


Please feel free to forward this along to friends that might be struggling right now!  Pain can be aggravating to mental state and impact daily enjoyment so it's best to shift the balance as soon as possible by having your practitioners strategize your best course.


Yours in health,
Dr. Christa

Hi everyone.  Over the last few months I've seen a sharp increase in the number of bladder infections.  Infections of the urinary tract, most commonly in the bladder, often come on quite quickly, and if you've never had one before can be very startling.  They go from zero to 100 seemingly within hours, and are so uncomfortable that most people seek treatment right away.  If you've experienced them before, you may begin to recognize the early signs and become skilled at fending them off.

Signs of a Bladder Infection

• burning sensation while urinating
• pressure or discomfort in the lower pelvis
• frequent or constant urge to urinate
• passing small amounts of urine at a time
• cloudy or strong smelling urine
• low grade fever
• blood in urine (when advanced or moved into the kidneys)
• in older individuals, the only presenting symptom might be confusion - so keep an eye on your loved ones
  
  Children can show signs of low appetite, fussiness, lack of urine control or wetting after being toilet trained.  Constipation also seems to particularly relate to these infections in kids.

What causes Urinary Tract Infections?

Microorganisms, most often bacteria from the bowel, can infiltrate the urinary tract and lead to infection.  Therefore, hygiene and wiping front to back are common fixes for infections in children.  Other significant causes that are particularly relevant right now are holding urine too long and dehydration.  I'm finding many people are avoiding drinking before running errands, or forgetting to drink because of wearing a mask.  The lack of bathroom access in public or lack of desire to use public restrooms is making people hold their urine for much longer than they would have previously, which is one reason why I think I'm seeing the current increase in cases.

Females are more susceptible due to shorter urethras (less distance for bacteria to travel).  Also, hormonal contraception, diaphragms and spermicides can increase likelihood of infection because of incomplete urinary voiding and disruption of good bacteria.

In addition, there are other infections and conditions like hormonal imbalance or being postmenopausal, enlarged prostate, having diabetes, catheter use, structural differences, medications and neurological conditions that cause cystitis (inflammation of the bladder).

They are diagnosed with a urinalysis dipstick and then often a culture, particularly if infections are recurrent, to determine which microbe is causing the infection.


How to Prevent a Bladder Infection

• Drink water - if you're hesitant to drink before going out, try to drink a little less beforehand but then compensate later on, also limit caffeine and alcohol because they are diuretics and bladder irritants
• Go when you have to go - this one can be trickier, and I will embarrassingly admit that I've been peeing in nature more than ever... it's just the reality right now
• Hygiene practices like wiping front to back, regular washing, and urinating after sex
• Cotton, breathable undergarments and loose fitting clothing
• Drink Cranberry juice - the real stuff, 2 or more cups per day to prevent adherence of bacteria to the bladder wall, sometimes I'll add sparkling water to cut the tartness a little bit
• Probiotics - certain probiotics are protective or even support immune function of the urinary tract
• Manage constipation - there are lots of tips to get the bowels working regularly: hydration, fibre (vegetables and flax seed especially), and other strategies are a good start
• Vitamin C - at least 1000mg per day, especially helpful for UTIs in  pregnancy

UTI Treatments

• Water and Cranberry Juice
• D-Mannose - 500-1000mg twice per day 
• Probiotics, for example Women's Ultra Flora (Metagenics,) is a formula especially geared towards UTIs
• Herbal remedies like Uritin (St Francis), Berberine, Garlic, Barberry are helpful to combat infection and soothe the tissues to relieve symptoms
• Vitamin C - 1000mg two or three times daily
• Work on the kidneys - I will do herbal and homeopathic cleanses to improve the functional health of the kidneys
• Antibiotics can do the trick, but aren't recommended for recurrent infections because many time E. coli can be resistant to treatment and the overuse of antibiotics impacts the gut flora, vaginal flora, overgrowth of candida, and immune function
  
  -> I can create a tailored plan for you if this comes up

The reason we urinate is to excrete waste and extra water that is filtered from the blood by the kidneys.  Keep an eye out for kidney infection signs like high fever, back or flank pain,
to avoid complications.  Kidney stones are something else I've seen frequently this year, but they are another topic ;)

As you know, I enjoy connecting our physical symptoms with other aspects of our health.  Traditional Chinese Medicine relates kidneys and bladder with the emotion of fear - I think we can agree that emotion is fairly prevalent right now.  Furthermore, in Louise Hay's book "You Can Heal Your Life", she relates bladder problems to: anxiety, fear of letting go, holding onto old ideas, being pissed off... her recommended mantra to address these emotional roots is, "I comfortably and easily release the old and welcome the new in my life.  I am safe."

Wishing you a wonderful beginning to autumn.  Please let us know if you need anything, we're here for you.

Yours in health,
Dr. Christa

Book Appointment

"I learned that courage was not the absence of fear, but the triumph over it."
~ Nelson Mandela

For the last week in particular, I've found that feelings of anxiousness and worry have been heightened.  For some, it's concern for the unknown and a lack of control, for others it's triggered a long standing issue.

You are definitely not alone.

Whether your feelings are new or not, it's important to note that 1 in 3 people will experience anxiety or depression at some point in their lives.  Even if you're not impacted personally by anxiety, there's a good chance that someone in your circle is feeling its effects right now.  They could be experiencing fear/panic, increased heart rate, tension, racing thoughts or increased alertness and you don't even know it.  That's why it's important even more now than ever to be kind.

Unfortunately, it feels like so many things are outside of our control right now.  I've mentioned this in previous posts, because ultimately it is a sense of being able to choose your path and knowing that you have a choice that fosters resilience.

One interesting observation that I've had is that many of my patients who have a history of dealing with anxiety were actually doing pretty well in the spring, because they were able to focus on self care - getting fresh air, cooking at home, meditating, spending time at home, and enjoying a slower pace of life.  Also, they may have benefited from having developed coping skills in the past.
If you're not sure if stress is a factor for you, you can read more about it here. 

Children are feeling it too - they might be excited for changes, grieving loss of routines, concerned about separations after being home so long, worried about getting sick, or can't wait to get back to their friends - or maybe all of the above :) Anxiety can be tougher to pinpoint in kids, because it will often present as stomach aches, so just keep an eye out.

To paraphrase the words of Dr. Cheryl Birch, psychologist at our clinic - We are all in the same storm, but traveling in different boats.

Whenever I see a trend at the clinic, or within the community consciousness, I feel compelled to reach out to you and let you know that there are ways to support you.
 Common Anxiety Coping Techniques

• Exercise
• Breathing
• Tapping (click here for more info)
• Cognitive behavioural therapy

Naturopathic Treatments for Anxiety

• Botanicals - herbs like Skullcap, Ashwagandha, Lavender, St John's Wort 
• Fish oil (omega 3)
• Magnesium
• B Vitamins
• Acupuncture
• GABA or L-theanine
  
  I can help you develop an individualized approach.  Basically there are supports that nourish and calm the nervous system, and others that work more directly on neurotransmitters, or the adrenal glands.  I find a combination works the most effectively.

A couple of other notes:
If your anxiety is strictly about health, I recommend getting on a great preventative plan.  More and more evidence is showing that pre-existing/chronic health issues are making people most vulnerable to serious infections, so it's time to get back on the lifestyle train.  Furthermore, this is the time of year that we typically begin immune support protocols, but I feel it's even more important to be proactive now.

I hope that you're enjoying the stunning sunsets, and cooler evenings (sweater weather!).  I'm going to take off for a couple of days to reset before the routines set in, but I'll be back and ready to help in September.

Warmly,
Dr. Christa
​

If you've ever stopped to think about WHY you are experiencing a certain symptom or illness, the answer may be obvious, or it could be confusing.

So often, people wonder "why now?" or "why me?" or "where did this come from?"

Sometimes the conclusion is obvious, like an illness that occurs during a period of high stress.  I have seen many people who are affected by a bad flu right after losing a family member, for example.  More often, though, it's difficult to make the connections between your physical symptoms and the emotional or spiritual imbalances behind them.  If you begin to think of symptoms as your body's way of communicating an imbalance, then it becomes more clear.

In Traditional Chinese Medicine (TCM), there is an appreciation for emotions impacting various organ systems (and I'll often treat emotions through acupuncture).

• Lungs -> Grief
• Liver -> Anger
• Spleen -> Worry
• Kidneys -> Fear

Many times when someone enters my office with recurrent lung issues, for example, I ask them about grief.  Sometimes it turns something up and other times not.  It can be quite surprising, and healing, for someone when I do uncover a piece of their story like that.

If you're not quite sure what I mean by physical manifestations of symptoms think about butterflies in your stomach from nervousness - see what I mean?

These correlations can provide helpful insights that help healing occur on many levels. 

A favourite resource of mine comes from the book, "You Can Heal Your Life" by Louise Hay.  In it, there is a helpful chart that draws relationships between physical ailments and emotions.  Interesting, right?  Here are some examples from the book:

• Loss of balance -> scattered thinking
• Seasickness -> fear, fear of death, loss of control
• Tonsillitis -> repressed emotions, stifled creativity
• Pink eye -> anger/frustration, not wanting to see
• Heartburn -> fear

It's not always a perfect match, but it can help direct us toward a deeper level of healing.  The body, mind and emotions are all connected.

Right now, I'm finding that emotions are high and the vibe is heavy.  It seems to be extra important to "do all the things"in order to stay on track:  eat as well as you can, get outside, do things you love, be with people you love, sleep...

For me, as soon as one thing slips I can feel almost instantly off balance, while in the past it would take a lot longer to notice the effects of being off track.  I'm bringing it up because every year the fall brings a return to routine (click here for tips) and I want everyone to be aware of making their health a priority, now more than ever.  Please let me know if I can help, or I can point you to someone who can :)

Your in health,
Dr. Christa


P.S.  We are still doing a combination of in-house and virtual appointments (some people are loving the convenience of virtual medicine).

Once again, how are you doing?  I hope you're enjoying the beautiful summer so far :)

I'm well aware that just because the world stopped, for a time, doesn't mean that your health issues did too.  In fact, for many, limited access to care and an increase in stress levels have meant deteriorations or aggravations of health conditions.

At the moment we have a number of protocols in place from our governments and public health agencies.  I know that many of you, or your children, fall within the categories of individuals who are more sensitive to some of the recommendations we are using to help curb viral spread.  It's common for people with atopy (allergic or imbalanced immune responses), high stress levels and emotional health concerns to seek Naturopathic care.  Often, conversations around these strategies evoke intense emotional responses, for all different reasons, but that isn't what I would like to talk about today (although I'm happy to discuss these triggers with you in person).  

Eczema
Eczema or dermatitis, red/dry skin, is quite commonly triggered by the use of skin care products.  If you've had eczema for a long time, you've likely discovered the right 'cocktail' of soaps, moisturizers, supplements, and food choices to support your skin health and microbiome.  While eczema is most common in children, it can flare in adults with stress, dry/winter air, use of irritating products, or allergen exposure.  

I'm noticing that people who normally have their eczema under control in the summer are finding that the increased use of soaps, hand sanitizers, and stress levels have set off a skin flare right now.

Steps to take:

• Body care - choose soothing 'natural' (phthalate, paraben free) moisturizers like shea butter, aloe, vitamin e
• Soaps - avoid soaps with antimicrobials and fragrances (I have found certain popular brands like Bath & Body Works to be huge eczema aggravators), choose brands like Dr Bronners, Nature Clean, Green Beaver for example
  -> as a side note, one of my children is sensitive to the soap used at school so we just send our own for him to use
• Hand sanitizers - opt for hand washing whenever possible because the alcohol in hand sanitizers is very drying and damages the oils in your skin, but if you must use them you can carry one with you that you know is less reactive, I've been liking the one we have at the clinic made by a company called Naka
  -> in a rush to keep up with demands, some hand sanitizers were produced too quickly and have now been recalled by Health Canada so have a look at their website too
• Consider - fermented or probiotic foods, omega-3s, and avoiding food sensitivities
• De-stress - you don't have to feel stressed to de-stress, now more than ever it's important to include meditation, deep breathing, exercise and other ways of balancing your nervous system and cortisol levels into your daily routine
• underlying systems: look at liver and gut function

Asthma
Simplified, asthma is a condition where airways swell and become inflamed, impacting breathing. In Canada, asthma affects 3.8 million people and is the third most common chronic disease.  Even though there are different degrees of asthma depending on the individual's triggers, it can be very scary for parents constantly worried that their children will face a life threatening situation at any moment.  

Interestingly, asthma is often related to eczema and allergies, and can fall into the category of health issues that stem from imbalanced immune systems (reacting to things that you shouldn't).
I've found many patients have told me that their children have had fewer respiratory issues when they switched their household cleaners from conventional chemicals to non-chemical products.  There is even research to link cleaning products to future development of asthma later in life.  Here's an article that speaks to this topic.

In addition, research is showing that for every 10% increase in antibiotic use, there is a 24% jump in asthma rates.  Sparing antibiotics for only the most necessary situations has led to a decline in childhood asthma rates. (Read here). It's likely that antibiotics shift the balance of microbes in the body, leading to an imbalanced or more reactive immune response as part of the mechanism.

Steps to take:

• Support respiratory and lung health with antioxidants (like glutathione, NAC, ACES+Zinc), magnesium, omega-3s and probiotics
• Avoid your unique inflammation triggers (foods, environmental allergies, chemicals)
• Switch to asthma friendly cleaning products
• Use breathing techniques to improve lung capacity and practice expiration (some people swear by the Buteyko method)
• discuss mask wearing with your health practitioner

Hormones
The signal from the brain to the ovaries, testes, thyroid and adrenal glands is impacted by stress levels, whether you realize it or not.  Many people with PMS, menstrual issues, low libido, peri or menopausal symptoms, emotional overwhelm, and all sorts of other hormonal issues are finding their symptoms are worse right now.  If this is you, or someone you know, I'd be happy to help you to support your symptoms through this time, our adrenal glands are in need of some extra attention.


Ergonomics & Pain
Working from home in makeshift offices, and often for longer hours, has led to back and neck pain issues.  Also, most of us hold stress in the form of tension in our muscles:  for women, it's more commonly neck and shoulders, for men it's in the low back area.  The compounded affect of poor ergonomics, long workdays and a lack of access to services for a few months has left many people in pain.

Steps to take:

• stretch - find what's most appropriate for your needs and stretch often
• get up and walk around once an hour
• drink lots of water (many of you are telling me you're drinking less right now being out of your routines)
• schedule time with your health providers for regular care - naturopathic, chiropractic, massage, acupuncture (I can do this for you too), physiotherapy
• discuss foods and nutrients with me to reduce inflammation, relax muscles, and support mitochondria (the energy producers of the cell)
• meditate or breathe deeply, picturing the air going into and filling the sore spot

Isolation & Uncertainty
Even though physical distancing has lessened and we have begun to see our loved ones, some of our beliefs and opinions have led to even more feelings of isolation.  I'm grateful lately to have learned who my "people" are....when you find them, hold them tight.  Likewise, uncertainty, polarity,  and an unknown future is creating unease and anxiety for some people.  As much as possible, try to be in the present, appreciate each moment, be an observer and acknowledge what we can and can't control.  

I know that this is a challenging time for most of us, for all different reasons.  I'm not sure if you've noticed this, but lately I've observed that people are cracking.  It doesn't take much to set someone off into tears, anger, or any number of extreme emotions.  For example, I was at a coffee shop outside of town the other day, and a person tried to enter after being told the store was closed.  It ended in a confrontation, that from the outside appeared to have escalated especially quickly.  People are on edge.  People are focused on their own needs right now, and less aware or have less capacity to consider or address the needs of others.  All I can say is to try as best as you can to keep you own emotional house in order.  Go for walks, eat as well as you can, breathe, relax and be kind. 

Let me know if you need anything. (But not next week, I'll be away August 1-10... practicing what I preach.)

Take good care of yourself and each other,
Dr. Christa