For certain, you or someone you know has been told to "watch and wait":

• Blood sugar (HbA1C) that falls into the prediabetic range
• Kidney function (eGFR) that is declining
• Iron stores (Ferritin) that are just slightly above the iron deficiency category
• Fatty liver (found on ultrasound and/or bloodwork)
• Osteopenia (found on bone scan)

There are numerous examples. What this really means is that you are not a candidate for pharmaceutical or surgical intervention... yet. Great!  That's wonderful news!   (But you will be if nothing changes). 

As you know, chronic disease is a big concern for Canadians.  In 2019, stats showed that 44% of adults over 20 years old had one of ten prevalent chronic diseases:  high blood pressure, osteoarthritis, mood or anxiety challenges, osteoporosis, diabetes, asthma, COPD, heart disease, cancer, dementia. (1)  And it's not just adults anymore, unfortunately many children also experience chronic illness as well.

Ultimately, I care about you.  (But, we also know that a population that struggles with their health causes decline and burden in all of our systems.)

So now what?  Sometimes there are suggestions and support around nutritional and lifestyle changes given in the interim.  Often these recommendations are vague or unsuccessfully implemented.  This is the best time to consult a different member of your health team, because it's also the ideal opportunity to change the trajectory of your health (before there's a big problem).

• Prediabetes
  - implement a nutritional approach that works for your body (Mediterranean, Keto, Intermittent Fasting, Grain-free, etc), often including more protein and fibre
  - support insulin, liver, stress/cortisol function
  - use herbs, vitamins, and homeopathics that encourage healing
  - build muscle to "mop" up blood sugar, and walk to lower blood sugar after meals
  
  
• Kidney Function
  - kidneys are sensitive, discover if any toxins are impacting them (Heavy Metals, Mold, Glyphosate, EMFs, Medications like NSAIDs - each require a different strategy)
  - utilize herbs, acupuncture and homeopathics to support and improve function
  - address the underlying cause of impaired kidney health
  
  
• Iron Stores
  - new reference ranges have helped to ensure people with suboptimal iron levels are being supported, ideally I like to see ferritin above 50 (however, ferritin that is too high can indicate inflammation)
  - intake, absorption, blood loss, infections and inflammation need to be considered
  
  
• Fatty Liver
  - nutritional adjustments might be considered, but also exposures like: painkillers, alcohol, plastics, chemicals
  - the liver has tremendous regenerative capacity, with extra support by adding herbs, homeopathics, and acupuncture to move healing along
  - castor oil packs are very helpful as well
  
  
• Osteopenia
  - choosing more whole foods and including calcium-rich sources
  - optimizing vitamin D3, vitamin K2 and bone minerals like calcium, magnesium, boron, strontium, and utilizing plants that are high in these nutrients
  - strength training, jumping force activities, balance exercises
  - reinforce digestive function and absorption of nutrients, and consider other options for medications that interfere with absorption (like antacids)

As you can see from this short list of examples, your body is a wonderful healer!  Just imagine how impactful it would be to our own wellness, and the health of our society in general, if we took early action.  

Now, I've implied that you discover these imbalances through bloodwork and other testing, which is true.  However, there are other clues to what might be going on inside your body, without visiting the lab.  These are some of the things I'm looking for and noticing when we meet: 

• Blood sugar dysregulation:  skin tags, afternoon energy crashes, feeling "hangry", glossy eyes
• Kidney function:  concentrated or smelly urine, thirst, hearing issues and tinnitus, sore back, fear
• Low iron:  pale skin, pale pink tongue, dark circles under eyes, hair loss, low energy, feeling chilly, dizzy or lightheaded when standing up
• Liver function:  any skin concern, eye issues, abdominal tenderness under the right ribcage, digestive issues, anger
• Bone health:  history of or recent broken bones, stability, grip strength, posture, skeletal frame

Our bodies are always speaking to us, but we might need help decoding the messages.  As you know, I am always carefully observing and compiling information to fully understand how you feel and what might be causing you to feel that way.  Then, together we work on a path to healing and staying well.

I encourage you to book a visit once per season to stay on track; there are unique considerations for each time of year that I like to address.  If you can't make it into the office with this snowy weather, or because you live too far from Orangeville, I'm happy to "see" you virtually or check-in on the phone.

In my last email, I showed you how I've been utilizing red light as part of my routine.  This week, though, I'm excited to see blue skies and sunshine, which has taken me outside more, as you can see from the photo above.  My friend generously loaned me a pair of snowshoes and I've been bundling up for light, fresh air, nature and a full body workout (I'm literally sweating after).  What a difference it makes!

The evenings are brighter, the days are lighter, here's to a healthy winter!Happy healing,
Dr Christa


1.  https://www.canada.ca/en/public-health/services/chronic-diseases/prevalence-canadian-adults-infographic-2019.html
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In the past we've been hit with a wave of "fresh start" and "let's do this" January energy, faced with pressure or desire to get moving, begin new routines, and go all in.

Not this year.

This year is different.  You might be feeling this January is calling for a gentler start to the new year.  Perhaps this has to do with tuning into the rhythms of nature, which call for "wintering" - hibernation, sleep, simplicity, reflection and quieter evenings.  Energetically speaking, this is a wonderful time to rest and repair, preparing us for the true renewal that happens with the arrival of spring.  

So, what does this mean for your health?

Just because we aren't jumping in with both feet to an intense workout routine doesn't mean there isn't plenty we can do to support our bodies at this time of year.  I slept better than I have in a long time over the holidays, often getting 9 hours of sleep every night!

After a few weeks of heavier meals, I intuitively decided to pull back on my food intake.  I realized I was eating because of what the clock said, not because I was hungry.  I was feeling sluggish, full and inflammed, which is interesting because I didn't eat loads of dairy and desserts over the holidays.  It was only after my decision that I discovered how many were subscribing to a 3 day fast to start the year!

What is a fast?  There are a few types, but I will mention two here:  a water fast, where people refrain from eating but consume water and sometimes other clear beverages like teas and bone broth, usually for a short period of time like 1-3 days.  A water fast requires some planning and support.  The other type is intermittent fasting, which is when you create a defined portion of the day without eating.  For example, finishing dinner by 7pm and not eating breakfast until 7am gives a 12 hour intermittent fast.  Intermittent fasting is usually done long term, but the window for fasting could shift depending on the time of year or even the time someone's the menstrual cycle.

I did a mix of the two.  The first day I drank bone broth, tea and had a little bit of chicken and vegetable soup.  The second day I had more of the chicken soup and also some leftover butternut squash soup, along with tea and water.  The third day, more of the same. I was amazed at how not hungry I was and how clear and balanced I felt was when normally I'm someone that gets "hangry". 

Now, just because this was something that worked for me does not meal it's the right thing for you!  We all have different needs at different times, so it's important to check in with yourself.

Other things you can do to support yourself at this time of year:

• Earlier bedtime
• Red light - either from getting outdoors in daylight, or a fancy machine
• Movement - in the way that feels best (walks, strength training, stretching)
• Cooked and warm foods (not raw)
• Seasonal produce (citrus fruits over berries, unless they are frozen)
• Breathing & Reflection - what worked and what didn't last year and why?
• Vitamin D
  ​
  

Recently I learned that one of the reasons so many people are testing low for vitamin D stores is because of the interference of artificial light and lack of adequate sleep.  Here in the Northern hemisphere, our bodies rely on melatonin to protect our vitamin D stores in the winter.  If there is disruption in the way we produce melatonin, our vitamin D will decline more quickly.  This also explains why some people are testing vitamin D deficient in the middle of summer!  The trend I'm seeing with this is that office workers or people who spend a lot of time under artificial lighting are most likely to be vitamin D deficient all year round.  (Read more about the benefits of Vitamin D here.)

To support optimal melatonin production:

• Avoid artificial light or use blue blocking glasses when on a screen
• Limit screen time in darkness, first thing in the morning and before bed
• Get daylight on your skin and eyes, especially in the morning
• Have an evening wind down routine to prepare for bedtime
• Eat melatonin-rich foods:  cherries, pistachios, almonds, eggs, milk
• Eat tryptophan-rich foods:  turkey, chicken, cheese, fish, bananas
• Keep a routine with similar bedtime every night, if possible, you may need more sleep in the winter
• Sleep in a dark room

I'm inviting you to enter this year feeling nourished and rested.  Starting the year burnt out, frazzled, and feeling like a "failure" is not the best way to achieve the life of wellness that you want.  Let's talk about what this looks like for you (click the link below to book). 

All the best of health for 2026,
Dr Christa


P.S. Since I know you will ask, yes that's my red light.  It is a Kala, but truly I do not know which one is "the best".  I often turn it on while I do strength training to simplify my habits.  It totally freaks out my family, but I'm used to that :)
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