Autumn HealthSummer is all about the chill factor - rest, unwind, watch the waves, have fun ... We get away with the extras because we have extra sunlight, downtime, and fresh foods.  For most of us, whether we have school-aged kids or not, the fall is a nice return to routine.  Now, we need to have honest conversations about how we will rebuild your health.  It's been a long time of immune suppression, stress, binging...  

We can often power through when we need to, followed by a crash, but powering through requires a solid base from which can can pull, a stockpile of resources - just like the squirrels are building right now.  Nature gives us clues on what to do, and this is the period of time we are in right now.  Changes in season are the best opportunity to set the stage for the time to come.

When you are looking to establish new routines, there are several things to consider.  Here's a past article I wrote about preparing for the fall, many of these same concepts are applicable now.

• Sleep - the body loves routine, and establishing a sleep schedule is part of that pattern
  - you know how you function best, and for most people it's between 7 and 9 hours of sleep per night
  
  
• Eat - as the weather changes we need more warming foods like garlic, cinnamon and soups
  - there are still lots of fresh foods in season to take advantage of:  peaches, tomatoes, and soon apples and squash
  
  
• Move - make it a goal to move in some way every day for your mental and physical well-being
  - the soon to occur fall colours will be amazing to enjoy, but there are many opportunities for movement.  It's also good to plan how you will continue being active through the winter - will it be yoga classes, home gyms, swimming, skiing or outdoor hikes?
  
  
• Know yourself
  - are you someone that needs a reset to get started? (fall detox group to come soon), are you someone that gets sick every October? (time to discuss ways to support the immune system now), do you get overwhelmed or sad in November? (build some stress management or joyful habits now)
  
  
• Get some updated bloodwork
  - I've found it's been a few years since most people have had regular bloodwork.  You can have it done with your family doctor's office, or I can order it for you (not covered by OHIP through me... the typical screening tests like blood sugar, cholesterol, liver enzymes, and complete blood count will generally cost about $100).  This is a good opportunity to catch things before they become a more challenging obstacle to health.

I have been pretty sad to see this summer wind down, but look forward to creating health this fall.

Here are a few easy recipes for some inspiration :)
Creamy Rainbow Coleslaw 
Brownie Batter Protein Balls
Golden Turmeric Latte
Beef and Bean Minestrone Soup


See you soon,
Dr. Christa

 
Rest.  Eat well.  Move everyday.  Go into nature.  Connect.  Find joy.
​

I love the summertime:  the weather, the fresh fruits and vegetables, the sunlight, the mornings on the porch, and the extra activities.  I find that everything is better in the summer.  I also find that we can get away with a little more, because the balance shifts towards more healthful daily routines built around sunshine, holidays and walks.

June 21st is the summer solstice in the Northern hemisphere, a time for celebrating light, upcoming bountiful harvest, nourishment, growth, evolution, trust and patience.  (You can think about planting seeds in the spring, caring for them and waiting for crops to be ready.  It's a process.)

Tips for Summer Health

1.  Morning Sun
      - Getting some sunshine in the morning is not as helpful for Vitamin D production (that's more efficient between 10am and 2pm), but it's great for the Cortisol Awakening Response.  Morning sun helps to invigorate your cells, stimulate energy, and reset sleep patterns through circadian rhythm.  Plus, we only get the opportunity in Ontario a few months of the year, may as well take advantage of it :)

2.  Hydration & Water exposure
      - Of course, staying hydrated is important in hot and sweaty weather.  A little salt helps with absorbing the water into your cells.  I also really like the liquid trace minerals which you can add to your water, or making herbal tea then chilling it to create an "iced" version.  In addition to drinking water, consider the impact that being near water can have on your body.  The sound of waves is incredibly healing and helps to destress and unwind the nervous system.  If you are brave, cold water plunges are fantastic for stimulating the vagus nerve and improving mitochondrial function - you will sleep well afterwards.

3.  Good food
        - I enjoy the fresh produce soooo much at this time of year!  Did you join the trend of growing some food at home?  We often pair all kinds of salads - spinach or cabbage or potato or kale with some kind of BBQ'ed protein.  Have a look here for  Tips for Healthier BBQ .  Eating well is a great way to nurture yourself and take care of the people around you.

4.  Be in the moment
        - I find it comes more naturally to me to be in the present moment while enjoying a sunset, a slice of watermelon or a thunderstorm.  Staying present helps relaxation, and also serves to slow down time passing (which I could use since my son is graduating grade 8 next week.. eek!).  A little rest on the beach, barefoot walk in the grass or admiring a garden is a nice way to reconnect with nature, and ground your soul.

5.  Allergies
         - I've heard that it's been a bad year for allergy sufferers.  It seems to be calming down a bit now but we could see the pollen floating through the air not too long ago.  I have lots strategies to support you through the runny nose and itchy eye symptoms, and also ways to prevent them from being as intense down the line. Some of my favourites are quercetin, vitamin C, nettles, probiotics, and acupuncture, but your plan should be personalized for you.

6.  Move
        - Walk. Bike. Hike. Swim. Paddle. Dance. Garden. Prune. Ride.  It's good for your mind, your mood, your hormones, your bones, your lymphatics.  Just get out there and do what you love.

I've got some time off this summer, but will continue to be available also. You can always be added to the waitlist if you don't see an appointment that suits your schedule.  I hope you take advantage of all the health promoting ways to enjoy this season to its fullest!

Also, just a reminder to stock up on your supplements ;)

Warmly,
Dr Christa


P.S.  I'm working on a couple of new ways to support your health in a more interactive and ongoing way.  Stay tuned :)

As of June 11, 2022 the Ontario requirements for masks and other health directives have changed.  Therefore, we will shift to wearing masks optionally.  We ask that you remain respectful, as always, of each other and their personal choices and comfort level; we never know someone else's journey.

Of course we will continue to be mindful of our training in hygiene, as regulated health care practitioners have always been versed in these measures.

As you know, I often speak of understanding the messages from the body.  Messages come in the form of signs and symptoms and our job is to try and decode what our bodies are saying to us - do we need to rest, clean up our meals, move more... etc.  One of the greatest lessons of the past couple of years is learning to pay attention to these messages, and stay home if we are feeling sick.  If you have C-19, please let us know as soon as possible so that we can reschedule your appointment or switch to virtual/phone if you are well enough.  My patients will still receive a screening questionnaire ahead of your scheduled visit so that you may complete a self-questionnaire.  Please check with your practitioner for their own policies.

I've heard from a lot of people, especially those with kids, that this last stretch has been a doozy.  There seems to be, what I'm calling, a collective deep fatigue.  Acupuncture, herbal adaptogens, grounding techniques and good food have been helping.  Let me know if you need to strategize some treatments.


Excited to see some smiles,
Dr. Christa

 
Rest.  Eat well.  Move everyday.  Go into nature.  Connect.  Find joy.
 
Book Appointment
​
Summer holidays are coming!  
I'll still be available for virtual and in-person appointments.  You can be added to the waitlist for your preferred day or time.

We often take our sleep for granted, but when we aren't sleeping well it can wreak havoc on our entire lives. From fatigue, to looking for energy through caffeine, carbs and sugar, to reduced productivity - being tired from lack of sleep impacts everything, and often sabotages our goals.

Why Do I Wake Up?

There are several reasons your sleep may be interrupted, but here are the most common.

1. Nighttime urination
   - as we get older our bladder control can change, and pelvic floor may weaken
   - some people forget to drink all day and play catch up in the evening
   - herbal teas and alcohol close to bedtime can also be implicated
   
   
2. Blood sugar
   - a dip in blood sugar or eating close to bedtime
   
   
3. Stress or Anxiety
   - a racing mind
   - stressors or thoughts from the day finally have a chance to come out (at the wrong time) if they aren't processed before you try to sleep
   
   
4. Pain
   - pain is often worse at night, or you can't get comfortable in bed
   
   
5. Blue light
   - phones and screens are known sleep & melatonin disruptors, the more time spent the worse the impact
   
   
6. Hormones
   - hot flashes or perimenopause (a reduction in progesterone starting as early as 40 years old)
   
   
7. Restless legs or cramps
   - muscle cramps or jumpy legs can be caused by nutrient deficiencies like iron, magnesium, or vitamin B6
   
   
8. Digestion
   - heartburn is often worse in a lying position
   - bloating can be uncomfortable
   - constipation can make you unsettled
   - eating close to bedtime, so that your food isn't process when you are trying to rest

The root cause determines the treatment

• Each of the potential causes of waking at night require a different evaluation and approach
• Bloodwork and case history can confirm blood sugar issues, nutrient deficiencies, and hormone imbalances
• Consider the Traditional Chinese Medicine clock (see above)
  - waking between 1-3am is a liver time, and many of us could use more liver support
  ​
  

Other helpful strategies:

• Consider this article on 7 Sleep Solutions
• Keep a consistent bedtime, our rhythms thrive on routine
• Experiment with not eating anything for 2 hours before bed, or having a small handful of pumpkin seeds (pepitas) to keep blood sugar balanced and take pressure off the digestive system
• Drink most of your fluids before 6pm
• Manage your stress (I have many past articles on this)
  - many herbs and lifestyle strategies can help to regulate cortisol levels
• Minimize screen time whenever you can, or wear blue light glasses, especially close to bedtime
• Try not to do intense workouts in the evening
• Eat more during the day 

Sleep well,
Dr Christa
 
Book Appointment

One of the biggest obstacles to implementing new food routines is the cravings and hunger that can go along with it.  Many of my patients report feeling great, but not satisfied, when they've tried to change their meals in the past.  Remember, your body is brilliant so every symptom is a message to be deciphered.  Generally speaking, in North America, we are overfed but undernourished, as we have access to large portions of nutrient-poor foods.  I say this respectfully, as I know that food security is problematic and on the rise.

Hunger comes predominantly from the release of the hormone ghrelin, mainly by the stomach, but there are many other physical and hormonal mechanisms at play in hunger and appetite signals.  

Fullness comes from the hormone leptin, as well as stretch receptors that tell your body that you are full, via the vagus nerve.  

(Digestion is a very complex process, which I am completely oversimplifying in order to provide you with tangible tips.)

In order to feel full and satisfied:

• Balance blood sugar
  - consume proteins, fats and complex carbohydrates like vegetables for sustained energy
  
  
• Chew your food
  - enjoy every bite
  
  
• Don't starve all day
  - some people undereat all day, and then have a huge meal at dinnertime 
  
  
• Ask yourself if your body is ready to stop, and if you are still hungry
  - identify physical need versus emotional need
  
  
• Avoid chemicals
  - artificial sweeteners, MSG, fat-free and other food additives interfere with our normal signals
  
  
• Get enough sleep
  - cravings for quick energy (sugar & simple carbohydrates) are common when tired
  
  
• Manage stress
  - cortisol can change appetite 
  
  
• Move
  - exercise can change appetite & metabolism, but it also improves mood and alleviates boredom
  
  
• Eat nutrient-dense, whole food (unprocessed)
  - higher fibre for satiety, and higher nutrient content
  
  
• Food is your fuel
  - the better quality, the more efficient your engine
  
  
• Drink enough liquids
  - the body can mix up thirst and hunger cues
  
  
• Eat at the table, not at your desk or in front of a screen
  - keep your brain involved in the process

Most filling foods:

• Beef
• Chicken
• Fish
• Eggs
• Vegetable carbohydrates - broccoli, spinach, cauliflower, kale
• Oatmeal
• Potatoes/squash/sweet potato
• Greek yogurt & cottage cheese
• Nuts & seeds
• Avocado
• Quinoa
• Legumes/Beans

-> In general, include protein and fat at every meal, while aiming for half a plate of vegetables.  

Note: excessive hunger can also be a sign of thyroid disease, diabetes, and medication side effects (anti-depressants, anti-histamines, and others), and appetite can change based on gastrointestinal disorders and emotional well-being as well.  All of these things are important considerations.  


Choosing health everyday,
Dr Christa

Being adaptable, to bend and shift and shape and adjust to new environments and ways of being, is an important quality of any species in order to survive.  Our evolution, or progress, depends on our ability to grow and think in new ways.  Staying the same is not an option.  When I was a teenager I worked at a lovely local book store.  Posted behind the counter was a cutout cartoon, which we would now share in present day as a meme, depicting the words "this is how we've always done it" crossed out inside a box.  (I may have the exact description wrong, but the sentiment of thinking outside the box is accurate). 

Change can be inspired by pure love for innovation, or it can be directed from old systems that no longer, or never did, work.  This happens all the time in health care, as we learn and shift our practices to suit new knowledge.  Recently, we've seen some changes to some long-held standard practices and treatments that I wanted to share with you.  

Aspirin
For decades, 81 mg baby Aspirin (acetylsalicylic acid) was added to anyone's protocol when there was a cardiovascular concern, or someone reached a certain age.  I quickly learned when taking the case of anyone with heart disease to automatically add it to their list of medications.  The purpose was for a blood thinning effect, to reduce the risk of a vascular event.  Unfortunately, Aspirin is also hard on the stomach and can cause gastrointestinal bleeding.  It can also cause bleeding in other locations, and increases the risk of colon cancer.  In 2019 the American Heart Association (AHA) removed it from their guidelines based on research studies that challenged the assumption that daily Aspirin prevented primary heart attacks and strokes. (1)  The AHA recommendations for the prevention of cardiovascular disease strongly focuses on the importance of healthy lifestyle, including food, exercise, and avoiding smoking. (2) In the journal of the Canadian Medical Association it stated that, "clinicians are strongly encouraged to promote medical, lifestyle and behavioural changes that are more effective than ASA (aspirin) in preventing cardiovascular events." (3) The US Preventive Services Task Force (USPSTF) also updated their Aspirin recommendations more recently. (4)  Its use as a blood thinner is still officially recommended for prevention of secondary cardiovascular and cerebrovascular events. (5)

There are other ways to achieve blood thinning without the negative effects on the gastrointestinal system and bleeding.  Alternatives like Omega-3 as fish or krill oil, garlic, turmeric, ginger, grapeseed, and even regular blood donations can help to improve cardiovascular health outcomes.  And I often use marshmallow root,  deglycyrrhizinated licorice and other herbs to heal the esophagus and stomach lining.  Of course, each person has a unique health picture that must be considered before making specific recommendations - it's not one size fits all, and only the prescribing physician can adjust your medications.  Still, it's an important consideration since cardiovascular disease is still the worldwide biggest cause of mortality, so up to date considerations are extremely valuable.  Read more about caring for your heart health here.  

Zantac (Ranitidine)
1 in 3 people experience acid reflux and, as a result, antacids are an extremely popular over the counter and prescription medication.  (You can read more about heartburn and acid reflux here.)  We certainly don't want acid in the esophagus, because that can lead to damage, but we should also consider that antacids can interfere with digestion and nutrient absorption.  In 2019, several manufacturers recalled their Ranitidine (H2 blocker) antacid products (including over the counter no name brands like Exact, Compliments and Life) due to the presence of NDMA, a nitrosamine impurity, at unacceptable levels.  Health Canada has since permitted sales of ranitidine antacids as long as batches are tested, however, certain lots are still being recalled after making it onto the market in 2021 and 2022. (6)

So what's the problem with NDMA?  It's considered a probable carcinogen, with the risk increasing with prolonged duration of use (the more you take the higher your risk). (7)  Unfortunately, lots of people with heartburn take medications almost daily for years, which has led to ongoing lawsuits against the manufacturers.  In studies cited by those lawsuits, Ranitidine use has been considered linked to colon, liver, bladder, thyroid, breast, kidney and stomach cancers, with prosecutors claiming the companies withheld knowledge of these risks.  Yikes.  Since then, newer versions of the product are said to not contain any of this compound.  

Now What?
We can support healing of the esophagus, stomach, and replace depleted nutrients.  The history of Aspirin and Zantac are simply two examples of standard, decades long practice of treatment for extremely common health concerns, that were eventually discovered to be counter to the best interests of the patients.  As you know, I never share information out of fear, I outline these two circumstances to describe the ways in which we evolve in our treatment philosophies and understanding of health.  Being educated on our choices creates empowerment, and what was the right decision before might be different now.

Now that we know better, we can do better.  And yes, we can certainly do better when it comes to our wellness.

Fortunately, there are many incredible ways that we can support well functioning cardiovascular and digestive systems, and ultimately stimulate healing and maintain good health for years to come.  I love creating personalized strategies to achieve these goals.
In your corner,
Dr. Christa
 
Rest.  Eat well.  Move everyday.  Go into nature.  Connect.

1.  https://www.heart.org/en/news/2019/03/18/avoid-daily-aspirin-unless-your-doctor-prescribes-it-new-guidelines-advise
2..  https://www.washingtonpost.com/lifestyle/2021/10/12/low-dose-aspirin-heart-attack-stroke/
3.  clinicians are strongly encouraged to promote medical, lifestyle and behavioural changes that are more effective than ASA in preventing cardiovascular events.
4.  https://www.ahajournals.org/doi/10.1161/CIR.0000000000000678 
5.  https://www.cmaj.ca/content/192/12/E302
6.  https://recalls-rappels.canada.ca/en/alert-recall/ranitidine-products-recalled-because-nitrosamine-impurity
7.  https://www.health.harvard.edu/blog/popular-heartburn-drug-ranitidine-recalled-what-you-need-to-know-and-do-2019092817911
 
Book Appointment

Here we go... it's January.  Oftentimes we think about goals or resolutions to begin a new year; however, you know by now that my focus is more on daily actions and habits that lead to a healthy lifestyle.  Here's what I had to say on this topic at the end of 2020.

As a family, we enjoy reflecting on the last year with an annual slideshow that we watch together on New Year's Day.  It's a wonderful way to bring appreciation and gratitude into a quiet day.  When we reviewed our past year, I was amazed to see how much we had actually done and how many smiles we had shared - our skating rink ("ODR" - outdoor rink), tobogganing, milestone birthdays, the veggie garden, beach days, kids' sports, plus lots of puppy time.  We are enjoying simple moments of fun.

So far, 2022 isn't bringing the reprieve that many of us had hoped for.  We tried to dam the river, but forgot to look upstream.  We now have research to confirm what we already knew: that nutrient status, microbiome health, blood sugar regulation, stress levels, sleep and healthy weight all play into our resilience to any adversity, including the current pandemic.

In an effort to encourage empowerment I strive to educate, to evaluate causation, to address illness at its roots, to build resilience - I continue to reach for optimal wellness.  This is no easy task when most of us are dirt tired.  When it feels overwhelming, I revert back to the basics, the foundations of our health.  Consequently, the health forecast for the next year, needs recognition of simple and attainable, yet needle-moving strategies or considerations that address all of these variables.


Rest.  Eat well.  Move everyday.  Go into nature.  Connect.


1.  Vitamin D
In our region, we make Vitamin D in a complex way using sunlight, from mid-March to mid-October.  Upon testing, I find that most people are suboptimal or deficient without supplementation at this time of year.  Vitamin D is important for a multitude of functions, from hormones to mood to immune regulation to bone health (learn more here).  Knowing your highest (August) and lowest (February) values can help to gauge your needs.  Interestingly, Vitamin D status can be a predictor of longevity.

2.  Fresh Air & Sunlight
The wintertime drives many of us indoors.  Even if we aren't making Vitamin D like we do in the summer, sunlight helps to brighten spirits.  A dose of nature, connecting with our environment, is beneficial to mood and mental health.  It also gives an opportunity to take a break from all the tech that we are endlessly connected to at the moment.  If you can't get outside every day, look into some air purifying house plants and bring nature inside to you.

3.  Movement
It's been frustrating to have inconsistent access to gyms, sports, and other activities, especially since it's easiest to keep these events on a routine.  All I can say is that doing something to move every day is helpful for posture & pain, mood, mental clarity, digestion, and so much more.  I've seen so many people out walking these last two years... you're doing awesome - keep it up!

4.  Stress management
In a state of overwhelm it's difficult to add anything to your plate, particularly as responsibilities are rising (like if you have kids at home, you're trying to pivot your business... again, etc.).  We are well beyond feeling the effects of acute stress, and now this is at a chronic level.  Having a few moments to yourself every day is critical to mental peace.  I find that a walk or two everyday helps to check off a few boxes for me at once - stress relief, activity, and nature.  A few other suggestions I have are:

• taking a few deep breaths and setting an intention for the day when first waking up
• set your alarm a bit earlier to enjoy some quiet before the chaos starts - this is a great time to meditate, stretch, read or do some yoga or other exercise
• once or twice through the day (set an alarm if you need to, or time it with your lunch break) stretch and take 10 deep breaths, or do some tapping
• recognize if you are depleted and ask me for support - adrenal glands get taxed pretty easily with our lifestyles
• keep a routine - sleep and eat at the same times every day to limit additional pressures, remember the body likes rhythms 

5.  Intuition & Purpose
There's an inner knowing that guides what feels right and what doesn't sit well.  Many of us are getting clearer on our needs, it's actually why a lot of people end up in a Naturopath's office ;)  Going against what our body is telling us often brings dis-ease, so be careful to acknowledge your feelings and choose accordingly.  You will hear more and more about establishing your purpose during 2022.  If you don't know what I mean, then it's not for you and just skip ahead.  Purpose is meaning and contribution, and helps you to reach your goals.  It also helps you to live longer, with happiness and fulfillment.  There's quite an involved and evolving process to living your purpose.  It includes being flexible to change and adjusting along the way, developing your core values and no longer seeking external validation.  I'll let you sit with that for now.

6.  Blood Sugar Regulation
Another big predictor of resilience is the ability to manage blood sugar.  It's actually one of the main risk factors for poor outcome of infection.  Relatably, we often see kids getting colds right after Halloween and other big sugar binges; sugar temporarily paralyses white blood cell function.  It's not just infection though, blood sugar regulation is often a key component in food cravings, fatigue, anxiety and hormone dysfunction (e.g. PCOS).  You can support balanced blood sugar by eating protein with every meal and snack, and cutting back portion sizes of "white" or filler foods like bread, donuts, rice and potatoes, to start.

7.  Weight Management
Adipose (fat) tissue is almost like an extra organ with a mind of its own.  For example, viral replication occurs prolifically here (1), as does inflammation and hormone production.  (Yes, heavier people get hid harder).  A study out of Dalhousie University last spring found that 42% of survey participants reported gaining weight since the start of the pandemic, while almost 60% reported an undesired change in weight since eating habits are often altered during stressful times (2).  Trends in weight gain predominantly impacted parents and first responders.  Of a totally different vein, another startling shift over the last two years was noted in a December 2021 publication in the Journal of the American Medical Association, which found that new onset anorexia and subsequent hospitalization amongst Canadian youth has increased dramatically.  They stated that "monthly cases of new-onset anorexia nervosa or atypical anorexia nervosa increased by more than 60%, and monthly hospitalizations nearly tripled compared with prepandemic rates" (3).  This is clearly a complex topic that incorporates many psychological factors as well, but deserves awareness.  Changes in weight and body composition are a symptom of deeper imbalances, some more complicated than others, but the sooner these patterns are recognized the better.

8.  Connection 
Interestingly, the biggest predictor of longevity is connection, while isolation has the opposite effect.  Maintaining relationships, engaging the people we interact with, and establishing a community are all vital components of connection.  This is going to be my biggest goal of 2022, both personally and professionally - so stay tuned.  

Acknowledging the elements of our health that are within our control and making them a part of our regular routine, no matter how seemingly insignificant, has tremendous impact on our wellness.  Begin with one small thing and then add another - I can help you to strategize, one brick at a time, as you build a strong foundation.


You're doing an amazing job,
Dr. Christa


1.          https://www.biorxiv.org/content/10.1101/2021.10.24.465626v1.full
2.          https://nationalpost.com/news/canada/have-self-compassion-60-of-canadians-say-theyve-experienced-undesired-pandemic-weight-changes
3.          https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2786919
​

Understanding Your Gall Bladder

It's so interesting to me that I see trends in health concerns.  For example, in the spring and summer of 2020, urinary tract infections were very common in females of all ages.  At the time, I related this in part to people holding their urine for incredibly long periods when the bathrooms were inaccessible.  Lately, I'm seeing an increased number of people with gall bladder symptoms, and heartburn.  I'm curious if this relates to a change in eating patterns and reduced activity levels?  Perhaps.  Fortunately, I know what to do about that ;)


Signs of Gall Bladder Dysfunction
The gall bladder is a small, pear-shaped organ tucked under the liver.  The liver makes bile, which is stored in the gall bladder to be released when you eat to break down fats.  Bile is a yellow-green fluid that consists of cholesterol, bile acids, and waste products from the liver.  Symptoms occur when there is inflammation, infection, growths, or blockages that impair the function of the gall bladder and the flow of bile.

• pain and tenderness - upper right or centre of the abdomen, it can be dull or sharp and be triggered by a fatty meal
• indigestion, bloating
• nausea or vomiting
• fever or chills
• jaundice (yellowing of the eyes, skin)
• stools that are light or grey coloured
• chronic diarrhea
• pain in the right shoulder
• dark coloured urine
  
  => Gall bladder obstructions are a medical emergency and require urgent treatment

Gall Bladder Diseases
I'm going to keep the conversation towards gall bladder health in order to prevent the progression to disease, but be aware that there are a number of different gall bladder pathologies from sludge, to gall stones (cholelithiasis), to inflammation (cholecystitis), bile duct obstruction, abscess, perforation, cancer, porcelain gall bladder (calcium deposits) and polyps.  These conditions are found through ultrasound, CT scan, MRI, and liver function test bloodwork.  

Also keep in mind, that as obesity rates increase in our youth and children, so do the rates of gall bladder dysfunction in this population (1).  So don't just think of this as an older person's concern.

Fortunately, many of the risk factors are modifiable, so let's dive into the things we can change.  To do this, we need to ensure that there is enough bile for the amount of cholesterol in our body, that there is no inflammation (or parasites or growths) preventing the flow of bile out of the gall bladder, and that the liver is able to function optimally.


How to Support Your Gall Bladder

1.  Foods

• Fibre - Vegetables and fruits, of course.  Also oatmeal, flax seeds, and psyllium to help bind cholesterol.  I also recommend lecithin granules (made from soy or sunflower) for this purpose.
• Beets
• Artichokes
• Dandelion or other leafy greens
• Fats like olive & coconut oils, nuts & seeds, avocados - consumed 1-2 tbsp at a time to avoid too much at once
• Drink lemon water once per day
• Limit:  food sensitivities (often dairy is a big trigger, or wheat), fried food, sugar, simple carbohydrates, refined oils (safflower, vegetable, canola, sunflower, corn)
  
  

2.  Herbs

• Milk thistle - helps to protect the liver and gall bladder
• Artichoke - improves bile production & flow, reduces nausea & vomiting & spasms (2)
• Turmeric - anti-inflammatory (reduces swelling), improve bile flow
• Dandelion root - liver support and bile flow
  
  

3.  Digestive Enzymes

• Ox bile and lipases help digest fats
  - especially important if you've had your gall bladder removed
  
  

4.  Lifestyle

• Maintain a healthy weight
• If you decide to lose weight, keep a slow and steady pace of 1-2 lbs per week (avoid crash or yo-yo dieting)
• Keep active - to reduce inflammation & stress, balance hormones, benefit digestion and maintain a healthy weight
• Investigate your relationship with food - cravings, emotional eating, etc.
• Actively engage in stress management to ensure digestion works optimally 
  
  

5.  Consider your risk factors

• Medications like the oral contraceptive pills, hormone replacement, and cholesterol drugs increase gall bladder disease risk
• Pregnancy (because of the hormone changes)
• 10-20% of the general population has gall stones (some may not even know it), but up to 80% of First Nations peoples experience gall bladder symptoms
• Being sedentary, having diabetes, or being overweight also increases risk
  
  

6.  Castor oil packs

• applied over the liver and gall bladder area

BONUS: Here's a recipe for Lemon Turmeric Rice and another for Apple, Beet & Carrot Slaw
 
​
Now, even more than ever, it's important to be strong, nourished, rested, less inflamed, supported and fearless.  I know that it can feel daunting with the long list of responsibilities right now, which is why I say to just do the best that you can.  Choose one goal for the week (e.g. be in bed by 10pm), and then add another the next week.

You've got this.


Yours in health,
Dr. Christa


P.S. Yes, I'm seeing patients both virtually and in-person.  Click here to Book Appointment. 

1.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3343155/
2.  https://link.springer.com/article/10.1007%2Fs11130-015-0503-8

Remember, this information is for education purposes does not replace the advice of your health practitioner.  As always, a personalized plan should be developed after a thorough investigation into your health.

I had a great conversation with a patient yesterday, who reminded me that now is the time to start preparing for the change of season.  Warmer foods, earlier bedtimes, drinking tea and thick socks come to mind.  It seems that this year in particular, people are looking for extra comfort during this transition.  What are your favourite things about autumn?  What brings you comfort?

Here's my list.

1.  Food
There's no denying that food can make you feel good.  Starches and carbohydrates promote the release of serotonin (the happy neurotransmitter) and tend to be craved even more as the days get darker.  Support and nourish these natural tendencies by choosing root vegetables, squash, and apples.  Traditional Chinese Medicine also suggests using warming spices like ginger and cinnamon, and cooking foods more than you do in the summer or enjoying soups.  One thing I hear commonly is that not everyone likes or knows how to cook healthfully, so here are some simple ideas.

Apple Oat Pancakes
Sweet Potato Fries
Spaghetti Squash
Zucchini Bread


2.  Tea
Despite being a huge proponent of teas for their medicinal properties, I almost never drink them in the summer.  Already I've found myself warming up the kettle in the evening for a little healing therapy.  If you find too much of a diuretic effect (ahem - waking up to pee), then try for earlier in the evening or else an afternoon cup.  

• Nettle tea - wonderful for seasonal allergies and iron content
     - add some lemon to help absorb the iron
• Ginger tea - supports digestion and immune function
• Spearmint - good for digestion
• Chai tea - contains caffeine
• Rooibos 
• Turmeric latte

3.  Gathering
I love the idea of being surrounded by my people, appreciating and being grateful for my community - thank you!  It's also a great time to stock up the freezer.  We've been freezing extra or imperfect tomatoes for the winter, and filling the pantry by buying two at a time of some of our "must haves."

Here's a few of my pantry essentials:

1. Oils - olive & avocado
2. Seeds - pumpkin, flax, chia, hemp (some are in the fridge)
3. Rice 
4. Black beans (canned)
5. Tuna (canned, tested for impurities)
6. Tomato sauce & brown rice/cassava/pea pasta noodles
7. Gluten free flour (Pilling's or Bob's Redmill)
8. Nut or seed butters
9. Oats
10. Chocolate chips (Enjoy life allergen free)
11. Extra condiments - bbq sauce, mustard, organic ketchup, coconut aminos

4.  Routine
Even if you don't have anyone in the house that's gone back to school, there's something about the fall that spurs a return to routine.  As much as the summer can be fun, our bodies love predictability to inspire natural hormone and other rhythms.  You are doing yourself a great service by keeping a consistent bedtime and eating schedule, in order to optimize your sleep, energy levels, and digestion.  It's also an ideal time to get back into taking vitamins, if you need them. (Let me know if you'd like to check your levels for Vitamin D, B12, iron, or other nutrients.)
​
5.  Fuzzy fabrics
Socks, track pants, sweaters, blankets.  I don't think I need to elaborate ;)


A couple of other things to keep in mind right now are staying active, getting fresh air, and continuing to find outlets for managing stress (which may be the exercise and fresh air or could be meditation, acupuncture, knitting, or any number of things).  It's easy to let these things slide as the schedule gets busier - I get it, but it truly makes a big difference in your health.  


Take care,
Dr. Christa



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


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

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

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

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

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

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

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


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

Have a fantastic long weekend,
Dr. Christa


Recipes:
Grilled Asparagus
Grapefruit Thyme Sparkling Water 



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


Symptoms of IBS

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

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


So what's my approach?  

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

There is so much more we can do!

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

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

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


So, what's a normal bowel movement?

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

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

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


I have IBS, what can I do?

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

Here are some of the strategies that I might suggest:

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

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

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

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


With encouragement,
Dr. Christa


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

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

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

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

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

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


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

Lifestyle

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

Food

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

Emotions

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

Supports

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

Lab Tests

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

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

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


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

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


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


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

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

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

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

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

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

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


How to Optimize Brain Health

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

Top Foods For Brain Health

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

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

Wishing you optimal health and inspired living,
Dr. Christa



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

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

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

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

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

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

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

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

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

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

A lifestyle focused on wellness:

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

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

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


Happy New Year!

Dr. Christa

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

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

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

Health Benefits

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

How to do it

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

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

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


Today I am thankful for:

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

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

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