Each one of our body's systems is of unique importance to our health, but the cardiovascular system is particularly vital and yet often compromised as we get older.  You can read more here about Caring for Your Heart and Tips for a Healthy Heart.

The complexity of this system is often undervalued, we think of a pump and some tubes.  The heart is a muscle that is highly innervated, with forty to fifty thousand neurons, and has a lot of mitochondria (energy producers) as well.  One hundred thousand kilometres of blood vessels transport not just red blood cells (oxygen & carbon dioxide) but also white blood cells, waste products, nutrients (sugars, fats, proteins, vitamins), hormones, water and other things, all in a vortexed wave. Red blood cells need to be efficient at delivering oxygen and also flexible to wiggle through capillaries in a single file.  Cell membranes, fascia, and the walls of blood vessels also need to be considered.  Consequently, strategies that support the nervous system, endocrine system, nutrient status, water structure and muscle tissue are all ways to impact the cardiovascular network.

For cardiovascular health assessment, bloodwork is an easy access point.  There are several markers that help to indicate cardiovascular function and inflammation, as well as the quality of our red blood cells, which is helpful to notice trends and also gauge treatments.  Since red blood cells have a lifespan of 3 months, this is usually the recommended amount of time between blood tests.

• Tests to consider:  CBC, high sensitivity C-reactive protein, HbA1c & Blood sugar, Iron, Fibrinogen, Cholesterol (tells us about inflammation)
  
  
• Read about Blood Pressure here

Many of my patients are interested in optimal health, and living with as much vitality as possible at every age.  Here are some unique ways to support your heart health, when incorporating the mind, body and spirit for total wellness.

1. Gratitude
   - Living gratefully and with appreciation opens the heart chakra and allows energy to flow freely between the upper and lower body.
   - A great way to practice is to name something (or three things) you are grateful for each day, either in your head or by writing it down.
   
   
2. Laughter, Joy & Love
   - All three emotions are expressions of the heart.  
   - The heart has its own nervous system that communicates with the brain, and positively responds to these emotions while being negatively impacted by fear and anger.  Monitor your inputs and your emotional state, and nourish your vagus nerve.  You can track it by measuring Heart Rate Variability.
   
   
3. Consider Frequencies
   - The electrical field of the heart is said to extend 6 feet around us, interacting with our immediate environment and detecting subtle shifts (and danger).
   - Music that is 432 or 639 Hz is healing to the heart, and also increases the number and lifespan of red blood cells, and makes them more efficient at delivering oxygen (they also respond to the sound of our own heart beat).
   - Infrared can increase blood flow up to 300% through the vortex.
   - Find ways to escape technological frequencies, like wifi and cell phones, when possible.
   
   
4. Connection
   - Community - Being with people that we connect with or share common interests actually lowers our stress levels, which impacts our nervous system.
   - Nature - Our heart has its own circadian rhythm, separate from the rest of the body, connecting our heart rate to night & day (slower at night and faster through the day) and ultimately creating a relationship with the world around us.
   
   
5. Follow Your Heart
   - Living incongruently to our heart's desires creates disharmony.
   - Our minds can be helpful, but our hearts can lead the way.

On another note...

It should also be mentioned that cardiac symptoms often go unnoticed or are dismissed in women, partially because they can be unrelated to chest pain.  Of course, everyone should watch for the more classic heart symptoms:  chest pain/pressure/fullness, pain or tingling in one or both arms, cold sweat, lightheadedness, greyish complexion.

Extra Signs to Watch in Particularly in Females

• jaw pain
• shortness of breath
• nausea/vomiting, or upper abdomen pain
• back pain
• heartburn
• swelling in the legs
• weakness
• fatigue

I deeply believe that when we have the knowledge and tools accessible to advocate for ourselves and live a healthy lifestyle, our wellness allows us to live a purposeful life.

Wishing you a beautifully balanced day,
Dr Christa


P.S.  You may have noticed that my website and email were temporarily down earlier this week, but I'm excited to let you know everything is up and running now!

Book Appointment
This article is intended for information purposes only and does not replace medical advice.  

Can oils effect inflammation in the body?  They sure can.  First, I will start by saying that in the 1970s a campaign to vilify fats (and replace them with sugar) was introduced, culminating in the 1990s with an endless supply of fat-free products and a mindset that bagels and cereal are the ultimate breakfast.  I often still have trouble convincing people of a certain generation that it's ok to eat some fats, it's just been part of their thinking for so long.  Fats in foods provide flavour, satiety (fullness), and are one of the three macronutrients (the other two are carbohydrates and protein). 

We need fats for:

• fat soluble vitamin absorption (A, E, D, K)
• the nervous system, including the brain
• hormone production
• cell membranes
• energy storage
• cushioning our organs
• chemical reactions that signal: growth, immune function, inflammation

Inflammation

Even though we talk about inflammation like it's a bad thing, keep in mind that we actually require inflammation in order to heal.  If you bump your knee or fight an infection, these are all short term inflammatory processes essential to repairing and defending our bodies.  Inflammation becomes problematic when it is chronic, as in the case of cardiovascular disease, high blood pressure, metabolic syndromes, stress, diabetes, and many conditions ending in "-itis" (e.g. arthritis, colitis).  The inflammation continues because the factors that allowed these conditions to develop have offset the healing response.

Interestingly, the oils we consume can make a profound impact on chronic inflammation in the body.  Historically, our foods used to have a balance between omega-3s and omega-6s, and while both are essential fatty acids, North American diets have become dominant in pro-inflammatory omega-6s, mostly thanks to our manufacturing and production practices.  Disrupting the ratio of fats that we consume increases the tendency towards inflammation.

Seed oils, in particular, have a high amount of PUFAs (polyunsaturated fatty acids), which promote not just inflammation but also storage of toxins in fat tissue.  Yes, we put things like chemicals in our fat cells.  The more inflammatory oils are:  canola, corn, soy, safflower, grapeseed, sunflower, rice bran, vegetable, and margarine.  

The processing and source of the oils can make a difference too.  Consider how were the animals raised, how was the oil extracted, was anything added to the oil, or how much is the oil being heated in both manufacturing and cooking?  Of course, it can can complicated in a hurry, just do your best ;)

Once you start reading labels, you will notice that unfortunately many "health foods" actually contain these pro-inflammatory oils: crackers, chips, bread, dressings, and sauces, could all be sources - particularly sunflower oil, I'm finding.  Restaurants will use them too, but especially fast food... totally fine if this is an occasional meal, not so much if it's a daily reliance.


Anti-Inflammatory Oils

Consuming fewer inflammatory oils has been shown to reduce inflammation markers like c-reactive protein, interleukin-6, and tumor necrosis factor.  (If you've had recent bloodwork with me, we've probably discussed your c-reactive protein level.)

These are oils like:  butter, olive oil, ghee, coconut oil, avocado oil, MCT, and duck fat.  Check the labels to make sure they are 100% and not diluted with other oils.  Sometimes we push this ratio along by supplementing with omega-3 fatty acids like fish oil.


How to ensure anti-inflammatory oil consumption?

• cook at home more often
• make your own salad dressing (recipes below)
• eat less processed and packaged food, even the stuff in the "health section"
• read labels
• consider how animals were raised or crops were grown
  
  

What will I notice?

I have seen many chronic conditions respond well to switching up the oils in food.  Anything that relies on fats can improve, like better quality hormone production, nervous system communication, cell membranes, skin, less pain, better digestion, fewer cravings, absorption of fat soluble vitamins, efficient waste product elimination (through bile), immune function, faster healing, and many more.

Consequently, eating anti-inflammatory oils more often can help eczema, acne, arthritis, swelling, cardiovascular disease, diabetes, autoimmune conditions, depression, concentration, and painful periods, to name a few.

The days of fats bring the enemy are LONG gone.  We need them.

Try switching up your oils and see if you notice a change:  less puffiness, brighter skin, not so stiff and creaky in the morning, better mood ... and let me know!

Here are some recipes to help you out:

• Italian Dressing
• Ginger Lime Tahini Dressing
• Coconut Ranch Dressing 
• 3/4 cup oil + 1/4 cup vinegar + sea salt and/or herbs

Take good care,
Dr. Christa
 ​

By now I'm sure you appreciate my perspective on health, that it's not just something that's there - we must actually build it through our lifestyles.  In the quiet of the winter, it's a good time to reflect on what we'd like to see happen for ourselves.

This upcoming year, I intend to pay particular attention to maintaining or reactivating some old routines as well as implementing new ones.  I base these intentions on observations I've made in the past, habits that I know work well for me or I've seen work well for others, and things that I know have slipped and need fine tuning. 

You may find that some strategies resonate well with you, and others do not work at all.  The goal is to find what does work for you as an individual, so your list might look different than mine.

You'll also notice that there are 12 items on my list.  The number 12 means that I can implement one new thing per month, get really good at it and then move on to the next.  If I am able to do it sooner, that's ok too, but adding 12 all at once can be overwhelming and more difficult to sustain.

Please let me know if I can help you create your own health intentions for this year.
​
Take good care,
Dr Christa
 
Book Appointment

To say that it's been a bit grey and dreary out lately is a huge understatement.  Even though the winter is a time for more rest and hibernation, there are many ways to stay motivated and inspired at this time of year while honouring the rhythm of the season.

I find we are experiencing a bit of sensory deprivation in January with a monochromatic landscape, no birds to listen to, and fewer options for fresh produce.  If we can encourage stimulation of all the senses - sight, sound, taste, touch, and smell - our moods and spirits begin to brighten up. 

Vision

• colours - greenhouses, butterfly sanctuaries, wear less black clothing ;)
• watch nature shows
• look at photos from the summer
• buy fresh flowers
• admire the beauty of the season - snowflakes and frost
• envision how you would like the year to look

Hearing

• music & nature sounds
• creaking trees in the forest, ice breaking under your feet
• laughter
• listen to people around us and absorb what they have to say - so many health ailments come from not having our voices heard

Taste

• seasonal fruits like oranges, pineapples
• use spices and herbs - curry, ginger, garlic, thyme, cinnamon
• herbal teas - my latest go-to is Tulsi & Ginger 
• soups

Scents

• essential oils
• home cooked meals 
• the freshness of cool air

Touch

• feel the warmth of a fire, ice & snow on your face
• lots of hugs
• hands on treatments - chiropractic, massage, osteo, etc.
• movement - grounding yoga poses or the burn after a workout
• textures from fuzzy blankets and cozy socks
  
  

These are just some examples, but if you have anything to add to this list please share!  In some cases, I've even prescribed beach vacations :)

Feeling blah right now is common, however, there are signs that point to depression that are good to be aware of so that you can notice them in yourself and in others.  In reality, most people don't know they are depressed in the moment, so keep an observant eye on those you love.


The Vitamin D Connection

Patients appreciate understanding their numbers beyond "everything is normal".  If you bring me your latest blood work we can go through it together and compare it to your past results to identify trends.  Lately I'm seeing a lot of low Vitamin D, which is also sure to impact your mood and so many other health concerns.  You can read more about Vitamin D here.  (Update:  prescription dose of Vitamin D is now above 2500IU).  I am amazed at how many symptoms can improve with this intervention alone - from mood, to joint pain, to energy, to hormones.
I am hoping for some beautiful crisp, cold, sunny January days to come.  In the meantime, consider the fog a chance to spend less time on what's going on in the outside world and attend more of your focus on building your own inner strength & vitality.

Warmly,
Dr. Christa

P.S.  If you would like a few strategies to manage stress quickly, check out these 4 options.



Coming up

I'm planning to do our next Detox Group at the end of January or beginning of February (finished before Family Day weekend).  I've also got something in the works for a more comprehensive program so watch for info coming out on that too.
Book Appointment

The holiday season provides plenty of opportunity for pressures on our health and health goals.  Extra cheese, alcohol, busy schedules, and family dynamics all push the balance within our bodies.  There are many, many things we can do to help support ourselves through this time of year.  Truly, personalized plans are ideal because they address several things at once, but for inspiration I'll share lots of ideas with you.

Digestive Health
Bloating, sluggish digestion, heartburn, and all sorts of digestive concerns can be triggered at this time.  You may find the following helpful:

• digestive enzymes or bitter herbs
• probiotics
• chewing fully, eating only when hungry, and maintain your usual eating schedule
• l-glutamine
• magnesium or smooth move tea if digestion gets sluggish
• specific remedies for heartburn, gall bladder (fat digestion)
• homeopathic Arsenicum or Nux Vomica
• enjoy special foods and moments you choose to the fullest

Stress Levels
This is such a gigantic topic, but in reference to the season specifically, I often suggest:

• Breathing
  - use meditation apps to help, or do "tapping"
• Adaptogen herbs like ashwaghandha, rhodiola, and so many others
• B vitamins
• Plan time to move:  ski, hike, yoga, stretch, walk
• plan something you enjoy, without obligation
• lots of hugs
• rest

Alcohol
Even for my patients who "rarely drink", this is most often the time of year for that rare drink to happen.  Different people metabolize alcohol more efficiently than others, and liver health has a lot to do with it.  The majority of these supports focus on the liver detoxification pathways.

• Stay hydrated
• NAC or Glutathione
• B Vitamins
• protein intake to keep blood sugar balanced 
• liver supportive herbs like milk thistle
• herbs that support inflammation of the stomach and gut

Immune System
I've written about this a lot, but for the holidays consider:

• hydrating nasal rinses or neti pots
• wash your hands with soap and water
• use fewer chemicals 
• watch the sugar
• vitamin D & C
• immune supportive herbs like echinacea, elderberry, astragalus
• for information about fevers read more here

Wishing you so much fun and equal parts rest and nourishment throughout the final days of this year.  Remember, this week we will begin to have a few extra moments of daylight.

Yours in health,
Dr Christa

There are so many differences in how people experience this time of year:  from being stressed to chilled out, invigorated by social time or craving hibernation, triggered by family or enjoying every moment, time spent recovering or a period of heavy workload.  Some themes that have been coming up for patients lately is a desire to simplify and slow down the pace of life.

The end of the year is also a wonderful time to reflect on the previous 12 months - the lessons, the gifts, and the journey.  If I were to summarize what I've seen this year, it's been the impact of years of stress stacking up leading to amplified sleep disruption, blood sugar imbalance, pain, anxiety, as well as digestive and perimenopausal symptoms.  In many cases, old symptoms have returned, because this is the point of vulnerability in the body (if things are out of balance, this is where they show up for you).  Other times, it's been old health habits no longer cutting it, or new challenges altogether.  It's all connected.

I think of it like a teeter totter.  You may have have a life that was balanced, and you were able to move with the flow of ups and downs, always landing at a steady state.  Then a weight of emotions & responsibilities and a sack of sugar (sweets, chips, and alcohol) were placed on one end, perhaps a screw was removed from the seat, and the mechanism needs greasing.  There is no longer balance, it's a screechy and bumpy experience.  Or to maintain the ride, you have to build some serious leg muscle, get out the screwdriver, and add oil to stop the squeaking.  It takes daily effort to keep it going, and it's not like how it used to be.

Luckily, you are someone that pays attention to the nuances of your body, and is genuinely interested in building a lifestyle that supports your health.

The biggest difference makers for people this year have been:

• paying attention to sleep
• balancing blood sugar
  - eating protein with every meal
  - having an afternoon snack
• meditation & mindfulness
  - yoga
  - apps like:  Headspace, Calm, Insight Timer, Serenity
• walking, especially outside
• adrenal gland support
  - herbs like ashwagandha, rhodiola, ginseng, withania
  - nutrients like magnesium, B vitamins, Vitamin C
• testing and taking vitamin D, when indicated
• acupuncture (by me, or chiropractic adjustments) for the nervous system
  ​
  

Each of these have been called "game-changers" by those that have integrated them into their routines, but one thing I would suggest is to fully embrace and master one habit or task and then move onto another.  For example, accomplish 10pm bedtime for two weeks straight, and then add 10 minutes of meditation in the morning.  While it's possible to do more than one at a time, I find that creating sustainability is also important.

The holidays are a time when it's common to get derailed, so I suggest finding a nice balance between rest and celebration.  Enjoy your favourite meal, but reduce recovery time with digestive enzymes and probiotics and liver support.  Put some of the chocolate in the freezer so it's not as accessible.  Or make some events potluck so that you can ensure you have something to eat that suits your needs.  Here's a previous post I did on this topic:  Healthy Holiday Recipes and Allergy Friendly Tips.Once you've completed your review of 2022, you may be thinking about what's next.  January is a wonderful time to gain insights into your health and create new goals for the year.  If you haven't had bloodwork in awhile (for some of you it's been 3 or more years!), or you would like to understand your reports, I'd be happy to order or review them with you.  

A friend said to me the other day that she is trying to hang onto the magic of the season as long as she possibly can.  The sparkles, hugs, snowflakes, and fires all lend to the beauty of this time of year.  

Wishing you a peaceful and joyous season,
Dr. Christa

Using Grandma's Medicine
I had such a response to the email about fevers, and the conversations I've had this week, I though I'd provide you with some more tools for taking care of yourself and your kids when illness hits. 

Short of whiskey, there are many awesome tricks our grandmas used to help manage sicknesses in the house.  You may have even done them as a kid, or forgotten that you used to do it in the past.  Interestingly, my patients who were raised outside of North America are often very familiar with these tools, especially if they grew up in places that did not have easy medical access.  Feeling empowered with strategies to help in the meantime is also helpful.  Time to bring back Grandma's wisdom!

1.  Onion poultice

• chop and sautee a large onion in a little bit of water for 5 minutes
• drain the cooked onion and juice into a hand towel
• fold the sides to the centre to make a square
• apply the square poultice to the chest and leave it in place for 15 minutes or more  (caution if it's too hot it will burn, especially with littler kids)
• mustard poultices can be an option too, just watch for burning the skin
• you can also use this strategy for earaches, just hold the onion towel over the sore ear

2.  Magic socks

• you may want to begin by having a warm bath or shower first
• run thin socks under cold water, wring so they are damp but not wet
• carry the cold socks to the side of the bed, and put them on
• cover with another pair of thick, dry socks - ideally wool or cotton
• tuck into bed and leave the socks on all night, or remove in a few hours once they are dry
• do this at very first onset of a cold, fever or congestion, repeat for 3 nights

3.  Hydrotherapy Contrast Showers or Epsom Salt Baths

• For showers, begin with a hot shower, stay in it for 1 minute
  - change the temperature to cold, or as cool as you can stand it for 20 seconds
  - return back to hot water for another minute
  - switch to cold for 20 seconds
  - repeat one more time
• Baths
  - add epsom salts for sore muscles
  - a few drops of essential oils are nice too

4.  Steam inhalation

• boil a pot of water or a kettle
• carefully pour hot water into a bowl -> add sea salt or a few drops of essential oil or dried thyme, oregano, or ginger
• lean over the steam and cover your head with a towel (caution not to burn), for as long as it feels good, take breaks if you need to

5.  Onion syrup 

• there are several variations of this recipe as a cough remedy, which can be found easily online
• one option is to slice an onion and cover with honey (over age 1) or sugar, let sit for 30 minutes, collect the juice on a teaspoon and take one spoonful
• another option is to cut a few onions in half and then place in a pot, cover with water, simmer for 1-2 hours, then add honey to sweeten
  - some people add ginger, garlic or vinegar to the recipe
• honey has antimicrobial action (1), so it is preferable over sugar, and is useful for acute coughs in children (2)
  -> don't use honey under age 1

6.  Herbal tea

•  Herbal teas are very therapeutic and kids can them have too! 
  - add honey for added benefit of throat soothing and managing coughs 
• chamomile, thyme, licorice root, and peppermint are all great options for kids
  - thyme can reduce the urge and frequency of coughs, and make them more productive (3)
• adults may like lemon ginger, cinnamon or echinacea teas
  
  

7.   Chicken Soup

• soup is comforting and soothing, but it's also a great electrolyte replacement, and if you make your own or use bone broth it contains wonderful immune properties as well
  - hydration is important during an illness
  - Immunity Boosting Bone Broth Recipe

I love that most of us have these items in our pantry already - dried herbs, teas, onions, and honey are regular cupboard staples.  There's an apothecary in your kitchen!

Of course there are things to watch for, like worsening symptoms and other red flags that I mentioned in my last article.  This is intended for information only, check with me or another practitioner for specific recommendations. 

Wishing you a healthy weekend,
Dr. Christa


1.  https://pubmed.ncbi.nlm.nih.gov/23782759/
2.  https://pubmed.ncbi.nlm.nih.gov/29633783/
3.  https://pubmed.ncbi.nlm.nih.gov/23438788/

Book Appointment
​
This article is intended for information purposes only and does not replace medical advice. 

Whether or not to take vitamins or supplements can be a bit of a contentious issue.  I always ask patients if they are ok with taking them (when it's appropriate), if they can swallow pills, or if we should look at other treatments.  I am not a Naturopathic Doctor that recommends 1000 pills a day, but I have come to appreciate just when, why, and how supplements can be appropriate and beneficial.  

Why are supplements needed?

They aren't always, but here are some common reasons.

• Inadequate nutrient intake
  - soil is depleted
  - food is processed & refined
  - less sun in the winter months (vitamin D is more of a hormone, but it's still a supplement)
  
  
• Increased need or demand for nutrients
  - using up or losing more than we take in - this is common with vitamin B12, iron, magnesium  (e.g. many people use up B vitamins in the detox process and supporting the nervous system)
  
  
• Medications can cause depletions
  - 55% of Canadians aged 18-79 have taken one prescription medication in the last month, 36% have taken two, and 24% have taken three or more (1)   (Did you know it was this high?!)
  
  
• To shift or optimize biochemistry
  - sometimes we would like to temporarily push the body's chemistry one direction or another to support a process, or have a desired outcome  (e.g. antioxidants support tissue healing), or because of genetic variations that make certain forms of vitamins less usable
  
  
• Treating or preventing specific conditions

How to Choose a Good Quality Supplement

• Read the ingredients like you would your food
  - no fillers (e.g. rice)
  - no binders or shellac (talc, titanium dioxide or other things that make you wonder if it's meant to be eaten)
  - no common allergens (dairy, nuts, wheat, corn, etc.)
  
  
• Absorbable and useful forms of the vitamin or part of the plant
  - you may need help with this one, but the form of vitamin can make it more absorbable or efficacious
  - different parts of plants can have varying therapeutic value
  - capsules tend to be better absorbed than tablets (sorry Flintstones)
  
  
• Dosages & Quantities
  - the term "proprietary blend" is not helpful to me, but can still be a helpful product
  - sometimes you need to take several capsules to reach the desired dose -> check the serving size
  - some professional brands contain a lot higher dosages 

Common Drug-Nutrient Depletions
Some of the most commonly prescribed or over the counter medications come with a consequence of depleting nutrients - by blocking absorption, requiring them for breakdown, or other means - which can lead to other downstream effects.  (This list is by no means comprehensive.)

1. Antacids/Acid Suppressors (e.g. proton pump inhibitors, H2 antagonists)
   - calcium, folic acid, iron, vitamin D, vitamin B12, magnesium, zinc
   -> potentially leading to bone loss, anemia, fatigue, high blood pressure, cervical changes, hair loss
   
   
2. Oral contraceptives & hormone replacements
   - vitamin B6, probiotics, magnesium, folic acid, vitamin A, C, E, selenium
   -> anemia, depression, skin issues, lowered immunity, cervical changes, hair loss
   
   
3. Cholesterol lowering drugs (e.g. statins)
   - coenzyme Q10, vitamin D
   -> possibly leading to heart failure
   
   
4. Corticosteroids (e.g. prednisone)
   - calcium, magnesium
   -> bone loss, fatigue, immune suppression & poor wound healing, blood sugar dysregulation, etc.
   
   
5. Blood sugar lowering medications
   - folic acid, vitamin B12, coenzyme Q10
   -> may cause increased cardiovascular disease & cancer risk, fatigue, anemia
   
   
6. Diuretics
   - potassium (unless potassium sparing variety), magnesium, zinc
   
   
7. Anti-anxiety medications
   - melatonin
   -> insomnia, depression, low growth hormone
   
   
8. Antibiotics
   - varied, depending on the type

How to take your supplements
Make sure you read the instructions or follow your practitioner's directions.  Some are best absorbed with food, or on an empty stomach, or away from other vitamins or medications.  When I prescribe, I do my best to make it as simple as possible - opting for more pills, fewer times per day - because that's the only way I am compliant, so I assume you might have a similar challenge ;)

If you find yourself nauseous with supplements, try taking with your largest meal (as long as food isn't contraindicated), spreading out the doses, or consider low stomach acid levels creating this symptom.

(It's a good idea to talk this through with me, or another practitioner, to test for or decide on a treatment plan.)

We carry some professional supplement lines at the clinic, or you can find them on my online Dispensary.  We also have some great local retail options.  

I hope this finds you well,
Dr Christa
 
1.  https://www150.statcan.gc.ca/n1/daily-quotidien/210628/dq210628e-eng.htm

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