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.
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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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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

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"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
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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).