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Caring for Your Heart: the #1 Health Issue

2/23/2021

 
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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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Optimizing Brain Health at Any Age

1/29/2021

 
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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

 

Happy New Year - Bring on 2021

12/31/2020

 
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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
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Holiday Hours
Closed December 31-Jan 3
 
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The Importance of Holiday Gratitude

12/22/2020

 
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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

Mo-vember: What you need to know about optimizing prostate health

11/20/2020

 
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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

Staying Healthy Around Halloween

10/27/2020

 
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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


Managing Carpal Tunnel Syndrome

10/22/2020

 
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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

How To Stop a Bladder Infection in its Tracks

9/29/2020

 
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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

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

Improving your body's natural barriers

9/17/2020

 
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Hey!  I hope that you are getting settled into your routines.  Personally I've been tired lately (maybe too much fun this summer?), but I think it's from adjusting to the change of pace, cooler weather, and the emotional load right now.

One thing that's been coming up lately is the discussion around barriers.  Ultimately, this is the premise behind wearing masks - providing a physical break between your body and the environment to stop things before they get in.

I'd like to take this discussion a little bit further.  It's interesting when we start talking about barriers, because our body actually does contain many of its own.  The epithelial lining of the nasal passages, skin, lungs, gastrointestinal, urinary and reproductive tracts is what separates "us" from the outside.  We also have a blood-brain barrier that protects the brain by limiting passage through.

For example, food that we eat is carried with us, but the digestive tract is actually considered "outside" until nutrients are absorbed across the intestinal lining.  Kind of strange to think that, right?

There are many ways to strengthen the integrity of our natural barriers.
  1. Optimal moisture
    Dryness impairs the ability to trap pathogens.  Ideally, when something enters the nasal passage, like dust, it will become trapped in mucus and not enter any further.  Children are great trappers and make a lot of mucus, because their immature immune systems require that they stop as much as possible at this stage and prevent entry into the body.
    - Keeping the humidity level in your home at about 45% has been shown to reduce the risk of upper respiratory tract infections.
    - Many people are noticing that mask wearing is drying out their nasal passages, so nasal saline sprays or humidifiers, plus drinking lots of extra water might be helpful.


  2. Vitamin A, C and E
    - There are a lot of vitamins that are important for creating a healthy epithelium (skin cell lining), but these ones are extra important.
    - Vitamin A can be toxic in high doses, so check with me before starting it.
    - Vitamin C is generally taken at 2000mg per day, but can be higher as long as you don't experience digestive upset.
    (other great minerals are zinc and selenium)


  3. Healthy oils
    - Cells are surrounded by a lipid membrane.  The quality of this membrane depends on the quality of lipids (fats) in your diet.  By eating good quality fats, the cell walls will be able to function optimally.
    - Try to eat:  nuts, seeds, avocado, olive oil, fish oil, fish, grass fed meats, etc.


  4. Glutamine
    - Glutamine is an amino acid that is the fuel for enterocytes (cells of the digestive tract).  It's very helpful for people experiencing digestive inflammation, and almost acts to glue the cells back together.  If you've heard of a leaky gut,using glutamine and reducing inflammatory foods in the diet, can be very helpful to improve the barrier cells of the digestive system.


  5. Stomach acid
    The acidic environment of the stomach doesn't just break down foods, it also works to stop pathogens from entering the body via food.  If you are taking antacids, this route of entry could be more vulnerable for you, although I've seen mixed reports on the data of people taking antacids with respect to C-19.


  6. Anti-inflammatory Foods
    - In general, consuming foods that you are sensitive to hinders the function of the immune system.  In the context of barriers, food sensitivities and leaky gut are related.  In order to keep your body functioning optimally at this time, I suggest focusing on eating more anti-inflammatory foods.
    - Try eating more:  leafy greens, blueberries, sweet potatoes, broccoli, cauliflower, free range eggs, grass fed meats, squash, carrots


  7. Probiotics
    - We have a commensal relationship with bacteria in our bodies, not just in our gut but also on our skin and other places.  As we continue to learn more about the importance of the microbiome and our health, we recognize that the two are intimately connected.
    - With the increased use of sanitizers and cleaners, protecting our healthy bacteria would be of good service to us now.


  8. Meditations to build a bubble 
    - When you are deep breathing or meditating, envision a shield of health around you.  This space will give you a sense of protection, but will also block you from absorbing the negative vibes that surround us currently.  (If you have no idea what I'm talking about, or this doesn't resonate with you, that's ok - you'll know if it does.)

I hope that you are having a wonderful week.

Warmly,
Dr. Christa

Are you feeling worried or anxious?

9/1/2020

 
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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
​

Mind Body Medicine

8/31/2020

 
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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).


Steps you can take right now to get ready for routine

8/14/2020

 
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Every year I do a back to school or immune support email in order to help ease the transition into the fall routines.  Even though you might still be feeling uncertainty with what's in store for the fall (and basically everything else going on right now....) I always like to keep you feeling empowered with your health - you are in charge.

As time passes, we are seeing more reinforcement of some of our regular immune supportive and antiviral protocols, plus a few new additions specific to C-19.  While I cannot claim to prevent or treat it, we can always support your body in the best way for you or your child's unique needs.  A healthier, optimized system will serve you well in many ways.  There is some great research on: Vitamin C, Vitamin D, Melatonin, Glutathione (or NAC), Zinc, and Quercetin.  


Things you can do right now:
  1. Take time every day to de-stress
    - This looks different for everyone, and can change from day to day.  Listen to what your body needs whether it's rest, exercise, reading, singing, hugging, staying away from the news or electronics, decluttering, breathing.... 


  2. Resume a regular schedule - your body loves routine
    - Try to go to bed and wake up close to the same times every day, and eat around the times you expect to eat in September.  This is especially true for kids (and the rest of us) who might be used to sleeping in and snacking.
    - Go to bed 15 minutes sooner each night to slowly work back towards an earlier bedtime.


  3. Enjoy fresh and local produce
    - There's so much in season right now, and it's the best time to enjoy it.  Food that travels the shortest distance and is harvested close to being consumed has greater nutrient content and tastes amazing.


  4. Think about your priorities
    - As things get busier, what do you want to ensure you still have time for?  Put it in your schedule now.  Are you feeling called to do something or be involved in something you are passionate about?  Interestingly, a sense of purpose is a huge indicator for longevity and health.


  5. Book a Check-in
    - We can chat about the best protocol to support your unique needs with herbs and vitamins and acupuncture - and it's not just about immune function, even though that's important.  I'm also finding that stress responses are high and can benefit from nourishing as well.


  6. Test your Vitamin D
    - It will likely be at it's highest point for the year right now if you've been outside this summer.  We know that Vitamin D status is a huge predictor of health outcomes, especially risk of respiratory infections.


  7. Find a few recipes
    - Being prepared is the best way to stay on track.  If you can find a few great go-to quick dinner recipes, batch cooking lunches or things you can make now and put in the freezer you'll be ready to go for the fall.  Some examples are:  energy bites, chia seed pudding, soups (or just freeze leftover fresh veggies now for later), mason jar salads, egg muffins, and quinoa salad.


  8. Get a handle on your health concerns or susceptibilities
    - If your blood sugar is slightly high, liver enzymes are elevated, blood pressure is creeping up, digestion is off, or your symptoms are changing in any way, it's time to work on it now.  Each one of these signals is a message to bring you to action, and restore balance.

I'm still noticing the energy of our community to be pretty heavy.  Find breaks when you can and ask for help or support.  Many reports are saying that mental and emotional health concerns are rampant at the moment, with overdoses and suicide rates climbing dramatically. If you notice that someone (or yourself) is exhibiting loss of interest, changes in mood, sleep disruptions, moodiness, or any other symptoms, please don't ignore it.  Family Transition Place, Children's Mental Health Ontario, and Crisis Service Canada (with option for texting which makes it accessible for teens), are all good resources.


Please let me know if you need anything, and if you're not sure if I can help - just ask.

Take care,
Dr. Christa


P.S. Here are a few immune support posts from the Vault
  • Top 5 Remedies for Flu Prevention
  • 7 Ways to Keep Your Immune System Strong
  • Take Care of Yourself With These 3 Easy Steps
  • How to Support Stronger Immune Function

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Other Health Concerns of the Moment

7/29/2020

 
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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

What does 'GMO' and other food labelling really mean?

6/24/2020

 
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Grocery shopping can be confusing.  Even when you try to make the best choices, some of the packaging and language is meant to draw your attention (ie. marketing), rather than provide information that encourages healthy choices.  For several reasons, I am one of those people that reads the labels almost every time I shop, but I understand that this isn't realistic for everyone.  I can't tell you how many times a patient has told me that they didn't realize there was milk in their crackers, or wheat in soy sauce, or sugar in salsa.  I want to help you to understand what's on the labels so that you can make informed decisions.
​
  • Non-GMO Project
    You may have seen the little square on the front of crackers and chips, or on bags of bread.  Non-GMO labelling means that genetically modified organisms were not used in the ingredients.  GMOs, genetically modified organisms, are living organisms that have been genetically altered in a lab.  Genetic engineering is used to crossbreed plant, animal, bacteria and virus genes.  Some have expressed concern for the lack of human health studies when consuming these products, and so the Non-GMO Project Certification took shape.  You can read more about it here.

    Some of the most susceptible crops are alfalfa, canola, corn, cotton, soy, sugar beet, tomatoes and wheat.


  • Organic 
    Foods grown in soil and without the use of prohibited substances, like certain synthetic fertilizers and pesticides, or raised using specific animal practices can be called Organic.  If a label states "made with organic ingredients", it means that at least 70% of the ingredients are organic and the rest might not be organic but still in compliance with their requirements.  Ingredients in organic foods must not include artificial preservatives, colours, or flavours.  Organic foods do not contain GMOs.

    The list of the crops with the highest residues make up the annual "Dirty Dozen".  You can find that ranking, as well as the "Clean Fifteen" here.  When buying organic, focus on the Dirty Dozen foods in particular.

    You may recall in the news a couple of years ago, attention was drawn to the presence of glyphosate in cereals, particularly in amounts exceeding safe values and especially in products marketed to children (a quick internet search will remind you of this topic if you'd like to look further.)


  • Sugar
    - Sugars are glucose, fructose, lactose, sucrose - present in fruits and fruit juices, dairy, or added through table sugar, honey, syrups - and are broken down in the body for the same amount of energy regardless of the source
    - Many sugars come from corn or sugar beet sources 
          - sugar, brown/golden sugar, icing sugar, golden syrup, turbinado sugar, molasses, glucose-fructose (high fructose corn syrup), corn syrup, dextrose, maltose, glucose, high maltose corn syrup, agave syrup, cane sugar, coconut sugar, date sugar, fruit juice concentrate, honey, maple syrup, rice syrup, maltodextrin

    - Sugar Free - Less than 0.5g of sugar per serving, but artificial sweeteners often used.

    - No Sugar Added - often contains artificial sweetener

    - Unsweetened - no sugar or artificial sweetener added (but innate sugars present e.g. fruit sugars), often seen on apple sauce or juices

    - Fiber helps to lessen the effects of sugars (by slowing absorption), so sugar obtained from eating a piece of fruit is more beneficial than sugar from a glass of juice.

    Aim for < 50 grams of free sugars daily.  I also recommend avoiding artificial sweeteners as they "trick" your body into thinking sugar is on its way, but when it doesn't come you respond by holding onto the sugar in your next meal.  Diabetics and those with insulin sensitivity can do better than these products (ask me more).


  • Whole Grain
    - using the whole grain kernel to produce flour, oatmeal, cornmeal, or rice
    - refined grains have had the outer shell (bran and germ) removed through milling, and are often enriched (synthetic vitamins added back after processing)

    The best options are quinoa, brown rice, millet, amaranth, and other grains cooked in their whole form.


  • Gluten Free
    - in order to achieve a Gluten-free label, foods in Canada must be under 20 parts per million (ppm) of gluten
    - gluten is found in barley, rye, wheat, kamut, spelt and in oats (from cross contamination)

    For people with gluten sensitivity or Celiac disease, I recommend prioritizing non-grain sources of food (vegetables, proteins) as I have found my patients have better health outcomes this way.  Many gluten-free foods contain higher amounts of sugar, refined grains, or high levels of processing which removes their nutritional value anyways.  It works for a substitute (like a pizza craving), but isn't great to rely upon regularly.  Another reason that I think limiting grains helps people with gluten intolerance is that some research points to gluten intolerance stemming from glyphosate sensitivity.  Glyphosate interrupts normal bacterial flora (good bacteria) leading to damage to the gut.  Since glyphosate is common in many grains, it's best to reduce their intake during healing.


  • Canadian Milk
    - Canadian dairy products do not contain rbST or rBGH (artificial growth hormone), neither does European milk
    - claims not to have detectable levels of antibiotics (Health Canada <0.01ppm) 
    - lower somatic cell count (SCC), said to reflect the health of the cow, in Canadian over American milk

    Some dairy products come from American milk, so look for the Canadian milk labels or choose organic options in order to limit antibiotic and growth hormone exposure.  These growth hormones can increase IGF-1 (insulin like growth factor) which is linked to cancer and diabetes risk.

**FYI:  For people with allergies a scary thing happened .....  in the US it was reported that as supply chains were interrupted from the pandemic, some ingredients would be temporarily replaced in packaged foods.  So for example, using sunflower oil instead of vegetable oil.  This poses a serious concern for allergy sufferers.  I haven't heard yet if this has been an issue here in Canada, but I just wanted you to be aware if you have an anaphylactic allergy.  Canadian labelling laws require that common allergens be listed separately on ingredients lists (so you will see: Contains milk, sesame as an example, beneath the ingredients.)


My general rule: shop the outside of the store as much as possible (fewer packaged foods), and use markets, small stores and local farms when you can.


Remember, aim to fill half your plate with vegetables.  Eating in this way will automatically provide you with loads of nutrients, and crowd out some of the other foods.  When you are well nourished you will find less desire for junk foods.


Here's to informed, and healthy eating!

Take good care,
Dr. Christa



Book Appointment

Time to Work on Wellness

6/17/2020

 
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I'm baaaaack (sort of)How are you doing?

It feels like forever since we were asked to take a two week hiatus from clinic operations (haha), but I'm excited to announce that some appointments have resumed in-person!

This is amazing because I know that many of you are missing your acupuncture treatments, or have been neglecting other aspects of your health while we were waiting.  Thank you so much for all of your patience as we have been working out the kinks for delivering virtual care, curbside pickup, and other things requiring a steep learning curve.

To be honest with you, I have found the last few months challenging on a number of levels.  I have done a lot of thinking, soul searching, researching, venting, connecting and praying.  Now, more than ever before, I believe in the value of Naturopathic Medicine in your care.  I love what I do, and I've missed you, but I've also been concerned about the lack of information being discussed regarding preventative health.  Nevertheless, we know that a healthy baseline is important, you deserve to feel well, and now we can get your health back on track!

What you need to know
  • All patients will be screened for COVID-19 prior to their appointments
    - a short email questionnaire will be sent out a few hours before your appointment, just click yes or no to answer


  • Many appointments will still be conducted virtually (by phone or video)
    - this is great for cutting down on travel time, fitting appointments into your day, working from home, taking care of yourself while little ones are napping, quick check-ins, protecting vulnerable persons from possible exposure, and overall convenience


  • In-person appointments will be conducted under the guidance of the College of Naturopaths
    - you will be asked screening questions when you arrive (this is required by the Ministry of Health)
    - if you have any symptoms, your appointment can be switched to virtual
    - you will be asked to wash your hands when you arrive
    - Dr. Christa will be required to wear a mask and possibly gloves for close contact procedures
    - high contact surfaces will be cleaned regularly and between appointments


  • If you're not sure if you require an in-person or virtual appointment please send me an email
    - or you may book online, or call us (519) 942-9990
    - you may notice that the online booking site looks a bit different, this was done to accommodate privacy laws for video appointments but I think it is still a user friendly experience


  • We still accept all forms of payment, and we have also added the option of Direct Billing (in many cases) or E-transfer payments 
    - please let us know if you'd like to set up Direct Billing (we can email you the forms)


  • We will still be doing curbside pickup for supplement refills

I have noticed that most people have been out enjoying the nicer weather, and branching out of their immediate circle.  These changes have helped tremendously in making people feel better, smile more, and add enjoyment to life.  I will say though, it's not quite time to take your foot off the gas when it comes to your immune supportive measures (keep washing your hands!), but it might be time to switch up some dosages.  Let me know if I can help you with your summer immune support protocol.

Alright, that's it for now.  Thank you so much again for your support and patience, it truly means the world to me. 

Have a lovely weekend,
Dr. Christa


P.S.   If you'd like to follow me for more regular inspiration or information, please check out my Facebook and Instagram pages.


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"Light is to darkness what love is to fear; in the presence of one the other disappears."
~ Marianne Williamson
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    Dr. Christa Reed Kruger is a Naturopathic Doctor, health enthusiast, and loving mom with a passion for helping people to become well and stay well.

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ORANGEVILLE NATUROPATHIC HEALTH CLINIC    39 FIRST STREET, ORANGEVILLE, ON, L9W 2E3       TEL: (519) 942-9990   FAX: (519) 942-9991
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