Health research stirs news headlines regularly with people wanting to know just what are the keys to weight loss, whether or not coffee or red wine are good or bad for you this week, and if there's a new smoking besides sitting.

Health news delivered in two sentences or less tends to just make us more confused about what is truly good for our bodies, or gives us permission to continue along with our vices.  Nevertheless, we know that there is constant interest in the secrets to our wellness and I am a huge advocate for informed decisions.  Here are the trends to watch for in 2020, and whether or not they are worth your time.

Wellness Trends

1.  Meat alternatives
 - The Beyond Meat burger and various similar options have been introduced in the last year, giving meat-free alternatives a centre stage role instead of being hidden in the fine print.  The benefits of a plant-based diet, and environmental and cardiovascular concerns of conventional meat-eating are widely documented.  We will begin seeing more and more animal alternative products on the market this year, like plant-based tuna as an example.
Vote:  I love seeing inclusive eating practices that allow vegetarians and vegans to have better access to food choices.  My only hesitation is to watch the ingredients since many of these meat-free products have very long ingredient lists, and aren't very 'natural'.  I would, however, be in support of reducing meat intake, ramping up plants like vegetables and choosing vegetarian proteins such as black beans and lentils, if you tolerate them.

2.  CBD and Cannabinoids
- We're starting to see great research on cannabinoids for pain, sleep and seizures.  As the science catches up and stigmas decline, we will likely expand our use of these products.  In the future, there will be consideration for other active components of plant-based medicines, like the good results of psilocybin (the active ingredient of magic mushrooms) for treatment-resistant depression and post-traumatic stress disorder.    Watch for more studies in this area.
Vote: Seek medical advice on this one, don't self prescribe ... the doses are different for medical usage.

3.  Home Workouts 
- I've heard from many of you that you LOVE your Peloton bikes.  If you haven't heard of this (the commercials are everywhere) it's a home exercise bike but you can participate in group classes online.  What's driving this trend seems to be that people just aren't finding the time to commit to leaving the house to exercise, or they need to fit in workouts while children are sleeping.  This bike is simply one example, but there are many ways to stay active without leaving your house.  
Verdict: Ultimately, find what works for you and just do something.  Anything.  Move your body.  We'll work out the kinks later.

4.  Wearable Health
Fit Bits have been around for awhile now, but the market for wearable health devices is still there.  Really, we just like knowing stuff and having insights about ourselves so if there's a watch or a ring that can tell us how we're sleeping, what our heart rate is, and how many steps we've taken... well, we think that's pretty cool.  
Vote:  If having data gives you peace of mind or helps you stay on track, then go for it.  Just be cautious about wearing devices all the time as we don't always know the long term effects.  Also, try not to sleep with it on all the time, since some people are sensitive to electromagnetic frequencies.

5.  Green Beauty
Finally we are accounting for the real architecture of the skin, and not just laying down chemicals or stripping away the natural oils that we actually need to create a healthy barrier from the world.  Likewise, we are starting to pay more attention to the fact that things actually do get absorbed through the skin, so being conscious of your make-up ingredients is important too.
Verdict: Yay for natural skin care!

6.  Chickpeas
Last year it was cauliflower rice and cauliflower pizza crust, now chickpeas are showing up in some places.  Chickpeas are a source of vegetarian protein, but aren't a vegetable source like cauliflower. 
Vote:  I tend to find people to be missing more veggies than they are to be protein deficient, but you'll have to weigh this one out for your own nutritional needs.  Not everyone is good at digesting legumes so pay attention to any symptoms you have if you're eating them.  Basically, there's a new food trend every few months (remember pomegranates?).  Eating a variety of foods is truly the key.

7.  Lymphatic treatments
I've talked about the lymphatic system ever since becoming a Naturopathic Doctor.  The lymph is a fluid that houses our immune system but also carries waste away from the cells.  Unlike blood, there's no pump like the heart to move lymph around our bodies efficiently so we rely on gravity, muscle contractions, and other means of getting the lymph moving.  Some great examples are:  exercise (especially jumping on a mini trampoline), saunas, hot/cold contrast showers, massage, homeopathics and dry skin brushing.
Verdict: It's very important to have well-functioning lymphatics, and very common to see sluggish movement that could use a little nudge.

8.  Air purifiers
Indoor air quality is a concern, especially as people are spending more and more time indoors and living in brand new houses or doing renovations that are still off-gassing chemicals.
Vote:  If you're thinking of purchasing an air purifier make sure to do some research first, there is a lot of variability on the market.  In the meantime, have a look at some house plants that are known for cleaning the air.

9.  Sleep benefits
You and I have spent a great deal of time talking about sleep, but sleep benefits are going to be generating some headlines as we move into the new year - particularly how sleep pertains to hormones.
Verdict: Sleep is our time to recover and repair our bodies.  Without good quality sleep we see stress levels go up, hormones become imbalanced, pain is much worse, and cardiovascular risk is higher, to name just a few outcomes.  Yes, sleep can be difficult if we are anxious or in pain as well.  But, if you're someone who chooses to only get 6 hours rest you may want to rethink that TV in your bedroom.

10.  Telemedicine
Again with the idea that people are too busy, telemedicine is becoming more popular.
Vote: I feel there is tremendous therapeutic benefit to in-person appointments, but realize that phone or computer consultations have their place as well.  Ask me if this is something you are interested in.

11. Mindfulness is Here to Stay
Breathing, being mindful, and connecting your brain with your body have amazing health outcomes for stress, sleep, pain, digestive health, anxiety and overall healing.  There are multiple ways to practice being more mindful like journaling, doing yoga, breathing quietly for 5 minutes or even graduating into meditation.  A lot of people don't give it enough time before giving up, finding it hard to focus or stay on track with it.  My suggestion is to start slowly and work up to longer amounts of time.
Verdict: Mindfulness is here to stay because it works.

12.  Simple Home Cooking 
As food becomes more expensive, and people want to stay away from fast food options, there's a trend towards cooking at home.  Let's be honest, though, we're not all Martha Stewart or Pintrest experts.  However, learning to cook simple, healthy meals at home can be hugely rewarding and a big cost savings.  Now with recipes available in just a few clicks we can easily turn leftovers into new creative meals, find a way to use up peppers, figure out what to do with that frozen kale, or accommodate your daughter's dairy-free friend.  My patients that have tried programs like Hello Fresh have been happy with how engaged their kids have been in preparing meals too.
Verdict: Learning how to take care of yourself or your family in healthful ways will serve many benefits now and in the future.

A Note on Keto: The ultimate trend of the past two years, eating a Ketogenic diet has been helpful for weight loss and brain health.  For those of you who have been on Keto for 1+ years, it's probably time to consider transitioning to a more sustainable way of eating, or supporting your liver and kidney health.  I've seen people who have have great success with Keto, but I've also seen bloodwork show elevated cholesterol and liver enzymes or reduced kidney function when we've checked it out as part of a wellness plan.

When it comes to your health, try not to listen to every headline and instead focus on what works best for you and your body.  Trends will come and go.  Just be open to new things to try, but incorporate them into what you've already found to be helpful.

I wish you a wonderful start to the New Year!  I can't wait to see you soon,
Dr. Christa

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This is the time of year that we often crave comforting, warm or traditional foods.  This switch away from raw foods (like salad) is part of our natural need for warming, easily digested, energy providing nutrients in the winter months.  You may not realize that there are ways to use whole food (unprocessed) ingredients to make your favourite holiday meals.  There's no reason that you can't enjoy these foods, and also have good nutrition at the same time.

As you transition into a healthy whole foods lifestyle, you begin to realize just how much sugar or added chemical ingredients really are in your diet.  Most of all, I love how much appreciation you can have for the real flavours of food by using a few simple ingredients.

These recipes will help you not just with your holiday meals, but also with entertaining and potlucks, and generally staying true to your wellness goals.  Absolutely, enjoy your favourite things over the holidays, but make changes where you can to support your healthy lifestyle or allergy needs.

General eating guide:

1. Fill half your plate with vegetables
2. Have protein and some fat with every meal to balance your blood sugar
3. Chew your food well and slowly to fully enjoy and experience the flavours (and prevent overeating)
4. Continue drinking water, or if you find it difficult in the winter, herbal teas are a great option
   
   

Breakfast
Berry Baked Oatmeal
One Pan Breakfast Hash

Dinner
Crispy Prosciutto Leek Soup
Roasted Veggies with Cranberries & Orange
Celery Root and Parsnip Mash
Savoury Sweet Potato & Sage Mash
Roasted Broccoli Salad with Lemon Dressing
Maple Cranberry Sauce
Arugula, Fig and Prosciutto Salad
Savoury Squash
Paleo Stuffing

Desserts
Chocolate Peppermint Truffles
Dark Chocolate Turtles
Pistachio Pomegranate Bark

Snacks
Pomegranate Yogurt Bark
Coconut Candied Pecans

Beverages
Sparkling Pomegranate Limeade
 I hope that you have found some intriguing recipes.  You may need to adjust the quantity of ingredients to match the number of servings that you need for each recipe.

I also have a few allergy/sensitivity friendly tips:

• Stuffing: can be made with gluten free bread, toast bread on a baking sheet 8-10 slices at a time to avoid it going mushy
  - Glutino, Little Northern Bakehouse, and UDI's bread works well
  - or use the Paleo stuffing recipe above
  
  
• Gravy:  there are gluten free packaged gravies at every grocery store (Clubhouse or Simply Organic are options), you can also use gluten free Cornstarch (Bob's Red Mill) or Arrowroot Flour as a thickener instead of flour
  
  
• Mashed Potatoes: can be made dairy free by adding chicken broth instead of milk, and duck fat, Melt, Earth Balance spread or olive oil instead of butter

Enjoy the season!

Warmly,
Dr. Christa

New Information on HealthTwo weekends ago I attended the annual conference for the Ontario Association of Naturopathic Doctors.  You may not know this, but Naturopathic Doctors are required to complete Continuing Education credits in order to maintain their license to practice.  As someone with a desire to be a lifelong learner, this suits me just fine, but it also means that YOU as a patient benefit from the latest standards of care.

What I learned that weekend that will improve your health today

1.  Regular Bloodwork is Important
If we've ever gone over your bloodwork together, you know that I will walk you through understanding your numbers, and what to address in terms of reaching optimal health.  I usually use the bloodwork that was run by your MD, but sometimes I will suggest doing more detailed or functional testing.  Monitoring trends in bloodwork as often as every 3 months for a short period of time can catch disease before it takes hold and can be incredibly useful for evaluating the effectiveness of your treatments. 

Some of the most useful things to monitor in blood are sugar and insulin resistance, nutrients (iron, B12, D), as well as liver and kidney function.  If you're interested in having thorough bloodwork done, let me know.  Even if you don't have any issues it can be good to have for comparison in the future.  Remember, our biggest goal is to get you well but we also want you to stay well!

2.  Lyme Disease is Everywhere
I'm not big on fear tactics, but you need to know this:  Lyme and other infections have been shown to come up at any time of year, in various climates, and are found in more insects and carriers besides ticks.  Researchers have discovered lyme in mosquitoes, rodents, and it can be transmitted to offspring prenatally.  With this information, it's important that you know what to do if you find a tick on you or you suspect that you have a chronic Lyme infection.  If you have the tick - get it tested (private labs can do this within a few days).  If you don't but you have the characteristic Bull's Eye rash (internet search will show what this looks like), you need antibiotics asap - for adults it's about 300mg Doxycycline for 30 days.  

Only about 20-30% of people get the rash though, which is why it can be difficult to know when you became infected.  If you suspect you have Lyme disease, the most characteristic features being wandering symptoms, fatigue and neck pain, there are a few different ways to test for it, and I can help guide you to the best method for you.  The Ontario government is currently developing a new test for lyme, so the hope is to have better testing and diagnosis shortly, but there are labs out of Ontario that have good methods now.

As a side note, there seems to be some protective benefit from keeping your immune system strong, and we can always work on this together.

3.  GERD can be a trigger for Asthma
I've mentioned to you before that there is A LOT that I can do to help with your digestive issues.  Gastric reflux can be experienced with or without heartburn, but it is so common that antacids are one of the most heavily prescribed medications in North America.  The new piece of information that I picked up this weekend is that asthma in children and adults can be triggered by stomach acid, especially for people who have asthma flares at night or in bed or adults with newly diagnosed asthma.

4.  Ovaries are Not Identical Twins
We'd like to think of ourselves as perfectly symmetrical, but we know that we have one foot bigger than the other or our jaw points slightly right.  Ovaries are no exception, they are sisters not identical twins, according to Dr. Carrie Jones.  We used to think that a woman's ovaries took turns doing the work of ovulation, right-left-right-left, but this isn't the case.  The pattern is (as of our current understanding) erratic where it could be right-right-left-right-left-left ... you get the idea.  This explains why your headaches, periods, cycle lengths, cramps, ovulation patterns or other hormonal conditions can seemly show no pattern.  Sometimes we have one ovary that's just more efficient or better at its job than the other. Consequently, we could have two "bad" months followed by one good, then two more bad.  The complexity of hormone health is huge, but knowledge and understanding your body is empowering.  

5.  Testosterone production & transportation
Testosterone is made at night, which means that men who have poor sleep with eventually show signs of having low testosterone levels.  Getting someone to sleep better will improve their testosterone levels.  Hormones are just a method of communication, so for hormones to work well we need to effectively make them and transport them to where they need to go.  Working on healthy circulation and blood vessels allows messages to get to their destination more effectively, as does managing stress levels (through the vagus nerve) and lowering inflammation in the gut and the rest of the body.  Testosterone levels do lower with age, but we're seeing some younger men with less than ideal testosterone levels as well.

6.  Cannabis
I've had a lot of people express curiosity about Cannabis lately, but as of right now I cannot prescribe it for you.  There is a lot of potential for it to ease symptoms of pain, insomnia and anxiety, when used in the right dosages for the right people.  Ask me how you can get in touch with medical practitioners who can help you with this.

7.  Environmental Medicine is a Big Deal
With the increase in the attention to climate action, we've also seen new evidence on the various health consequences of chemicals in our food and environment.  I'm going to follow-up with another article on how to reduce your exposure by 80%, so stay tuned for that.  What we're seeing is that many chronic health concerns, particularly autoimmunity, neurological diseases, and obesity have linkages to toxicity.  Since most chemicals are relatively new inventions, we are unsure of their total impact on human health.  As a result, reducing exposure is seen as the best way to reduce your risk of unknown health consequences.

This is just a snapshot of some of the topics that resonated with me.  Our understanding of health and medicine is constantly evolving, but I'm happy to be on this wellness journey with you.  Remember, that if one treatment isn't working for you there are always plenty of other options available. 

Yours in health,
Dr. Christa

Remembrance Day. The significance of this day and the purposeful acknowledgement of how much and how many people sacrificed in order for us to have the freedoms we experience today is important.

The act of pressing pause and taking a moment to reflect and express gratitude is tremendous.  It is my hope that we do this today, with appreciation for those who have experienced war and committed to a vision greater than themselves for the benefit of their country.

Beyond today though, let's talk about the benefits of expressing gratitude on our health.

1.  Physical health
Grateful people have lower pain levels.  They are also more likely to take care of themselves, exercise, and have regular medical appointments.  

2.  Emotional well-being
It has been shown that people who practice gratitude have lower rates of depression and report feeling happiness.  Regularly being grateful helps to shed negative emotions like envy, regret, jealousy, and frustration.  It also reduces the likelihood of seeking revenge or retaliation as feelings of empathy and understanding go up.  Furthermore, it's been shown that being grateful and focusing on positives helps to improve resiliency when going through stressful times.

3.  Self-esteem
Appreciation for your own life or performances lessens the need to compare to others and lowers the feeling of resentment that can come from these comparisons.  

4.  Sleep
Having a daily ritual around gratitude has been shown to improve sleep quality and reduce insomnia.  I suspect this has to do with reframing anxiety and focusing on positives to change focus and mindset before bed.  I see many people whose daytime thoughts (or suppressed emotions) pop up through the night.  Changing your thought patterns will help you to rest more fully.


How to practice gratitude

1.  Write thank you notes (it can be texts or emails too)

2.  Keep a gratitude journal
- I will often have people who are struggling with emotional challenges or stress record one or two things that they are grateful for each day.  Sometimes it's pizza.  Other times it's the smile on your child's face.  Doing this at bedtime seems to be especially helpful for sleep, but you can do it at any time of day that makes sense for you.

3.  Meditate/Praying/Deep Breathing
- Just taking a few moments to mentally slow down and acknowledge the good puts you in the mindset of being grateful, and shows the universe your appreciation.

4.  Slow down
- Doing regular activities with intention, whether it's eating a meal by chewing slowly and tasting the flavours, sitting with a cup of tea, and doing one thing at a time (not multitasking) brings us out of that fight or flight mode and brings new perspective to simple things.


It is also my hope that we continue to do this each and every day not just today, showing appreciation for all the things that have helped to shape us and bring us joy.  Gratitude lowers stress levels.  It connects us to the universe.  And it makes a difference in someone else's life.

We don't show our remembrance for these reasons, but if you get in the habit of being grateful, light and peace will follow.

We remember.  Thank you.

Dr. Christa

Breast cancer is an illness that touches the lives of almost everyone.  Since 1 in 8 Canadian women will be diagnosed at some point in their lives, you will most certainly know someone affected.  There are many variables that go into its progression, and with the attention given to this disease the number of survivors are continually increasing (Yay!).

In recognition of the space for preventative health care, today I'd like to share some basic tips for supporting the health of breasts not just in the area of cancer, but also changes that occur like cyst formation and development of fibrous tissue.

When it comes to our health, it is the daily steps we take towards healthy living that that keep us in a state of wellness.  Small, repeated action is the way to go.

Tips to Support Breast Health

1. Ground Flax Seeds
   - Eating 2 tbsp per day helps to bind extra estrogens and allow them to leave the body through the bowels.  It's common for estrogens to be recirculated if they don't have a route out of the body.  Mix them into apple sauce, yogurt, smoothies, oatmeal, or protein balls.
   
   
2. Vitamin D
   - The sunshine vitamin is an immunomodulator, which means it impacts a healthy immune system allowing it to do proper surveillance for rogue cells in the body.  Many women with breast changes have low vitamin D levels, so have your numbers checked and treat accordingly.
   
   
3. Limit Plastics
   - Plastic components, called xenoestrogens, mimic estrogen in the body and bind to receptor sites.  Going with BPA-free plastics isn't always helpful as it has been found that other replacement chemicals have similar effects in the body.  Instead, choose glass food storage containers, watch canned foods and beverages (there is a plastic lining in the can), bring your own refillable water bottle, and avoid touching payment receipts when you can.
   
   
4. Use Less Toxic Cleaning Products
   - Being relatively fatty tissue, the breasts are a site susceptible to toxin accumulation (we hide toxins in fats).  Exposure to cleaning products through breathing, and through the skin can happen on a regular basis.  I suggest using vinegar or essential oils for cleaning when possible, but you should still wear gloves.
   
   
5. Choose 'Clean' Body Care Products
   - Hair dye, moisturizers, lotions, makeup, shampoo and other body products are a huge source of hormone disrupting and possibly carcinogenic compounds: like parabens, phthalates, and heavy metals.  You don't need to toss everything out immediately (unless you want to), but as you run out of each item, look for healthier replacements.  Eventually you will have a cleaner lineup of items in your bathroom.
   
   
6. Avoid the Dirty Dozen, Shop in Season
   - Our foods are another opportunity for limiting chemical exposures.  Of most significance is minimizing foods listed in the "Dirty Dozen" (www.ewg.org).  Instead, you may choose to consume organic varieties of these foods or you can focus on eating them when in season (eg. strawberries in June). 
   
   
7. Sleep
   - Apart from rest, sleep is also a crucial time for our body to conduct repairs.  Without adequate time to take out the trash, issues can sneak past our surveillance systems and lead to cellular changes that can no longer be controlled.  Each person is different, but aiming for 7-9 hours of sleep per night is generally the right amount.  
   
   
8. Move
   - There are a lot of reasons to be active but when it comes to the breasts, movement encourages the circulation of lymphatic fluid.  Lymph is what houses our immune system, so moving it around provides more opportunity for our immune cells to find and discard of things that could do us harm.  Movement also helps to lower stress levels, another prevalent cause of illness.

Bonus tip: Healthy breast tissue requires iodine (found in salt and seaweed) and can also respond to lowering caffeine intake.  If you have fibrous or dense tissue, or very painful breasts with PMS, you may want to consider these dietary changes.

There are many more individualized approaches to take depending on your specific health needs and where you are at right now, but I want you to be aware of the things you can do every day that help to make a difference in your body.

Yours in health,
Dr. Christa
 
Book Appointment
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"The most difficult thing is the decision to act, the rest is merely tenacity."
~ Amelia Earhart

In our families we might see trends of weakened systems: an aunt with breast cancer, a grandfather who had a heart attack, or a sister with rheumatoid arthritis.  It's true that patterns of predispositions show up within blood lines, however it's not always clear to understand whether it is a subject of DNA inheritance, or one of patterned lifestyle choices.  I believe it's a combination of both, and truly new research is showing an interaction of the two - since lifestyle can turn genes on or off and genes can drive our behaviours.  Crazy!  The field of epigenetics, simply put, the study of how our lifestyle impacts our DNA, is blowing up right now and I'm excited to learn as we scratch the surface on this new understanding of health.

One of the main reasons I was attracted to being a Naturopathic Doctor was the deep belief that many chronic health issues could be prevented (eg. type 2 diabetes and hypertension).  The reality is that I don't always get the opportunity to work on preventative health care because most people I see have a current health issue to address.  

Absolutely and for sure we need to work on what's affecting your day to day life.  Sometimes it takes time to heal, and other times there are faster solutions.  Once you are on the path to wellness over illness, and it can be a bumpy road with lots of detours, well, then what?

Maintenance plans are designed to keep you well.  They are personalized to your needs and genetic considerations.  It's also my goal to have you on as few treatments (supplements, herbs) as possible, so it's important to review them twice per year as your needs change.

Chronic diseases take years to manifest, and the best time to address them (if we can) is to catch changes before they progress.  I completely understand that there are times we fall off the wagon and need help getting back on track.

Some of the ways we can optimize your body's function, and look at preventing common chronic illnesses are:

• Check Vitamin D levels
  - Vitamin D is important for mood, immune function, bone health, and cancer prevention.  It costs about $50 to check it, and since there are so many people low in Vitamin D, it's worthwhile to know where you stand.
  
  
• Monitor specific markers & indicators
  - for heart disease:  C-reactive protein and fibrinogen tests tell us about inflammation in the blood, also keeping blood pressure below 120/80, measure waist to hip ratio (men ideally less than 100cm waist and women 80cm)
  - for diabetes:  check fasting insulin (not often done traditionally) to know if your body is having issues regulating blood sugar, also check HbA1c your 3 month average blood sugar reading
  - for bones:  pH readings (read more here) tell us whether or not your body will be needing to borrow minerals from your bones, Vitamin D testing as well

Would you like to stay well?  What are your ultimate reasons for being healthy in the long run?  Jot down your main motivators for living in wellness and bring them to your next appointment, I'd love to help design a plan to keep you on track.

Warmly,
Dr. Christa

Having insights into our lives is something some of us crave.  Did you know that $2 billion was spent on psychics in the US alone last year?  (Sorry, I don't have a Canadian stat.)  Likewise, having more information about our health has also become highly appealing as shown by the rise of genetic tests like 23andme, for example.

My stance on testing is this:  I recommend it when it is going to change the course of our treatment plan when we are at a crossroads, or need more information to make a decision about your health, and when we need to track progress of your treatments.

What this means is that sometimes we need to check things like blood sugar or iron levels to know if your diet or supplement recommendations are doing their job.  Other times, we are looking to find the cause of your symptoms and need to determine what is happening within your body.  These tests are generally also done with your family doctor.  They are often a measure of one moment in time.

The coolest part though, is the wide variety of functional medicine tests that are available to Naturopathic Doctors.  Functional tests give us huge insight into how your body is working, and often how to make your body work better.  Due to the complexity of the specialized reports they can carry a higher price point, which is why we reserve them for when they are going to determine your next steps.

I have outlined 6 of these tests here (Food Sensitivity Testing, Thyroid Panel, Organic Acids Test, Hair Mineral Analysis, Female Month Long Hormone Panel, and Comprehensive Stool Analysis), but would like to introduce a few more to you now.

Functional Lab Tests

1.  DUTCH Hormone Panel
I love love love this test.  Hormones are complex messengers that can be measured in blood, however, knowing the amount of a hormone at any given time does not tell us the whole story.  This urine test is very helpful at telling us how our hormones are being used and broken down.  It lets us know about estrogen, progesterone, DHEA, testosterone, cortisol, as well as melatonin and neurotransmitters like serotonin and dopamine.  It's also great for determining whether issues are stemming more from stress, or from reproductive health.
Who is it best for:  Perimenopausal women or women with history of hormone dependent cancers or hormone diseases like endometriosis.  (There is also a male version)

2.  Adrenal Stress Panel
When we know stress is an issue, this test (available in both saliva or urine versions which are slightly different) helps us to determine whether you are in more of a depleted state or in overdrive.  Even though you may feel one way or the other, it's not always possible to tell without measuring what's going on on the inside.  By taking four samples over the day, we know whether or not you are making enough or too much cortisol, and how we can best support your stress response.  It's critical to have this information since adrenal health, the stress glands, are also involved in our immune system, reproductive hormones, blood sugar regulation, and can impact the liver.
Who is it best for:  People who are feeling overwhelmed, or stuck in overdrive.  Also, for people who think they feel fine but do shift work, have insomnia, or have gone through stressful times or experience chronic stress or busyness.  Basically everyone - haha.

3.  Enhanced Healthy Living Assessment
Each family doctor has a different approach to bloodwork, however, I have found that more and more often patients are having fewer tests run in their regular screening exams.  This helps to take pressure off of OHIP, but it doesn't always help give you peace of mind or catch issues at the best moment to work on prevention of disease progression.  A blood test like this evaluates your blood, looks for inflammation and cardiovascular risk, assesses liver and kidney damage, as well as checks for nutrient deficiencies like iron and vitamin B12.
Who is it best for:  Those who are looking for general screening or baseline measurements for later comparison, and people who want to catch issues before they become advanced and evaluate trends in their health.

4.  Fatigue Panel
If I have to give the #1 most common symptom that I see in my practice, I would have to say that it is fatigue.  Quite often, there is a stress or busy component to exhaustion, but it's also extremely important to rule out infection, nutritional deficiencies like B12 & iron (also Vitamin D), as well as thyroid dysfunction.  This test can help to determine basic physiological causes for tiredness.
Who is it best for:  Women with a history of low iron and/or B12, vegetarians, people who feel tired every day.

5.  Insulin
There are a few ways to assess blood sugar regulation, like fasting blood glucose and the 3 month average called HbA1c.  I really like checking insulin levels because this tells us about insulin resistance.  Insulin resistance is the precursor stage to type 2 diabetes, where the cells are no longer responding as well to insulin, but you haven't yet developed diabetes.  Finding high insulin levels before high blood sugar levels show up is the best time to intervene with dietary and herbal treatments in order to prevent chronic disease (we can still manage it later, it's just more work).  
Who is it best for:  Persons with family history of diabetes, sugar dependence or cravings, if you get mid afternoon energy slumps, people who get 'hangry' (low blood sugar), if you have a metabolically based diagnosis like PCOS.  

When the time comes to do further investigation because we are at a crossroads, I will let you know.  However, if you are looking to take your health to the next level, please let me know so we can chat about your options.

​Dr. Christa

This year I have absolutely zero interest in letting go of summer yet, but the calendar and weather have other plans.  Over the last few years we have seen viruses getting stronger, and colds and flus lasting longer so there are a few things that you need to know and do to prepare your immune system.

Let me start off by saying, it's normal to get a cold or two every year (and up to 6 times a year for kids).  While it's a pain, it keeps your immune system active and stops it from misbehaving.  Being sick becomes a problem when it is happening frequently, intensely, and lasts a long time.

To be honest, I don't think it's just that germs are getting stronger (even though we know this to be true).  The other important factor involved with these really bad infections is that people are just plain run down (kids too!).  If you're not sleeping enough, eating well, staying hydrated, or managing your stress levels you have a higher likelihood of coming down with something because your body is telling you it needs you to slow down.  You might do just fine powering through a busy work season, but then as soon as everything calms down.... BAM.  (There's also the people who never get sick ... I'll save that for another day).

This exact same thing happened to me last fall.  If you've been with me for awhile, you may remember that I was sick - like really bad - for a full month.  I had bronchitis, which was weird for me.  But the weirder part is that since then I've seen quite a few people have the exact same symptoms, who are also not regular chest infection sufferers.  Regardless, it was bad for all of us:  crazy mono-like fatigue, spasmodic cough, fever, aches and pains, sore throat, no appetite, but the constant tiredness was definitely the worst of it.  (If this happens to you, come in right away - I have found the best way to treat it).

The reason it caught up with me (and similarly to others) was that I was run down.  I didn't know it at the time, but I was depleted.  I had enjoyed summer... stayed up too late, got up early to enjoy the sunrise, socialized, etc.  It had been a great season, but I wasn't replenished going into the fall.  That's when it hit me.  For others, it came a little later with the holidays being a huge trigger.

Now with summer winding up, I don't want this to happen to you this year.

So, how do you prepare your immune system now?

• Sleep
  - If you're like me, you've been going with the sun and staying up a little later and getting up a little earlier.  Know how much sleep your body needs to be well and aim for that each night.  It might mean going to bed a little bit sooner, but now is the time to get back into your routines.
  
  
• Eat lots of fruits and veggies
  - Fresh and local produce is ready, and it's delicious.  As soon as it gets a little cooler out (the evenings haven't been as warm) you will want to transition to more cooked vegetables and soups
  
  
• Stay hydrated
  - Keep your mucus membranes (nose, sinuses, throat) moist so that germs can be trapped before getting into your body.  Also, fluids help flush out debris and keeps everything flowing out of the body.  You can probably start tolerating herbal teas again now.
  
  
• If you're extra susceptible to getting sick, support your immune system now with:
  1.  Vitamin C - 1000-3000mg per day
  2.  Vitamin D - have this tested with your MD or ND to know your numbers
  3.  Deep Immune (St Francis) - herbal remedy to keep your immune system strong
  5.  Mushroom Formula - there are many different medicinal mushroom blends that help to balance the immune system
  
  For Kids:
  1.  Vitamin C 500-1000mg per day
  2.  Vitamin D
  3.  Deep Immune Kids (St Francis)
  
  
• Support your gut, 80% of the immune system lives there
  1.  Probiotics - 10 billion CFU per capsule
  2.  Find out your food sensitivities (ask me about this one)
  3.  Eat pre/probiotic foods like sauerkraut, kimchi, pickles, kombucha, sprouted grains
  4.  Ensure regular bowel movements - try adding 1-2 tbsp ground flax seeds to your diet

I've already started seeing a few colds around, which is what inspired me to share these tips with you.  If you have the tendency to get sick often, it's a great idea to think about how you can get ahead of it and prevent as many illnesses in the future.  Of course if you need specific advice, I'm always happy to meet with you.

I hope you're enjoying the last bits of summer,
Dr. Christa
​

If you're surprised to hear that up to 1/4 of Canadians experience heartburn on a daily basis (Alimentary Pharmacology 2008), just think of the last family get together or social event you attended - did anyone pass around the TUMS, excuse themselves, complain about eating too much or show signs that their meal didn't agree with them?  Was it you? ;)

Almost everyone that I meet has some kind of digestive symptom - heartburn, bloating, gas, constipation, loose stools - but I want you to know that even though these issues are extremely common they are not normal.  Every time our body speaks to us, through symptoms, it's trying to tell us something isn't right.

Symptoms of Heartburn & GERD

• ​burning in chest (be sure to check for other causes of this)
• regurgitation
• vomiting
• dry cough
• sore throat
• bloating
• feeling full right after eating
• trouble swallowing
• lump in throat

With the high numbers of people experiencing these symptoms, Pantoprazole, a medication meant to reduce acid levels in the stomach and help with symptoms of GERD (gastric esophageal reflux disease), was the 5th most commonly prescribed medication in 2011 (Canadian Family Physician 2017), and that's not including the other medications that could be prescribed like ranitidine, esomeprazole (Nexium), or over the counter medications - which are probably the most common way people treat their heartburn.  The recommended course of treatment for a medication like this is a 4 week protocol, but the reality is that I see a lot of people continuing to take antacids for YEARS at a time, way longer than their intended use.

The problem with prolonged use of antacid type medications is that they impair digestion and nutrient absorption (especially magnesium and B12)  in the long run. You could have loose stools or an increased risk of hip fractures.  They also increase your risk of infections (C. difficile and H. Pylori).  You see, the stomach works best at a pH of about 2-3.  At this level of acid, enzymes can break down proteins and intrinsic factor can bind vitamin B12.  With insufficient acid levels (as what occurs when taking an antacid) bacteria, viruses and parasites can escape the environment unscathed and take up residence in your body.  Not good.  

Of course, the damage caused by acid to the esophagus is important to avoid - uncontrolled GERD causes cellular changes that increase the risk of esophageal cancer so it's a very bad idea not to deal with your reflux.  What I'm saying though, is that there is another way to manage heartburn in a way that allows your body to actually prevent and heal from it altogether.

Your body will be well when given the right tools.  The problem is that we don't listen to the signs of struggle, and if we do, we don't know what to do besides use band-aids.

The first thing to consider when it comes to digestive issues is to eliminate the triggers, and this is something you may have heard of before.  If triggers aren't dealt with, you will be fighting an uphill battle.

Common Heartburn Triggers

• alcohol
• caffeine
• tomatoes
• citrus fruits
• food sensitivities (as identified by an elimination diet or IgG test - often gluten, dairy)
• being overweight (pressure on the area)
• structural changes (like a hiatus hernia, pregnancy)
• smoking
• high fat, processed foods (eg. French fries, bacon)
• chocolate
• peppermint
• high carb, low fibre diets

Helpful Lifestyle Strategies

• elevate bed 4-6 inches
• stop eating 4 hours before bed
• chew your food well
• allow time to eat, try not to eat on the go
• weight loss
• prepare your own food - the first step of digestion is smelling and thinking about food, allowing digestive juices to be released
• ginger (teas are great)
• eat until you are about 80% full - often we overeat because it takes time for the "full" signal to reach the brain

These strategies are helpful while your body takes the time it needs to heal, but not all of them are the cause of your symptoms.

Mind blowing truth:  your stomach needs to be at its ideal pH in order for the lower esophageal sphincter (LES) to keep the top of the stomach closed.  Most heartburn is actually from not having enough stomach acid, not the reverse.  So in reality, taking medications that inhibit or neutralize acids will temporarily help the burning feeling, but they will not address the cause of heartburn and can actually make it worse in the long run.

Steps to Heal Your Heartburn or GERD
Once triggers have been eliminated, and structural issues like a hiatus hernia or other issues have been ruled out with diagnostic testing, it's time for the real healing to begin.  Consult your Naturopathic Doctor about which of these treatments will be best for you.
    1.  Remove triggers (see above, plus...)
          - keep a journal of your diet and digestive symptoms in order to determine your unique triggers
          - eradicate infections (eg. H Pylori bacteria) or bacterial overgrowth
          - change up your diet - fewer carbohydrates and more vegetables, prebiotic foods
          - watch the artificial sweeteners and other chemicals - hard to digest

     2.  Support the LES (keep the top of the stomach closed) and digestive environment
          - zinc 
          - melatonin 3-6 mg at bedtime
          - digestive enzymes, often containing betaine HCL (remember, heartburn is often from not enough stomach acid...     ask for help with this)
          - bitters - herbs that stimulate digestion

    3.  Heal the tissues and replace nutrients
          - DGL (deglycyrrhizinated licorice) - available as chewable for on-the-go relief
          - aloe vera juice
          - marshmallow root tea
          - L-Glutamine 
          - mastic gum
             (I often use a product that contains all of these in one powder or capsule)
          - Vitamin B12
          - Magnesium (the type I use depends on other patient health concerns)
          - probiotics

In a 2006 study (Journal of Pineal Research), people who took a combination of B vitamins, melatonin, betaine, and methionine had 100% resolution of GERD symptoms in 40 days.  How amazing is that?

Keep in mind that everyone has their own unique makeup so it's important to work with a professional to guide you through your best treatment plan.  If you're ready to listen to your body's messages, let the healing begin, and really understand what's going on in your body I'd love to meet with you.

Have a great day,
Dr. Christa