How Can We Help?As we continue to trudge forward in the midst of COVID-19, I want you to know how we can support you through this challenging time.

Appointments
Many of you are so dedicated to your care that you have asked to keep your appointments as scheduled.  I applaud your enthusiasm, you are awesome!  But, we still need to be mindful of the recommendations from Health Canada.  As a result, we have decided to switch over to Phone Consultations as much as possible for the time being, and will look at secure online Video platforms for delivery as this situation continues.

While the virus is the primary focus of our health concerns, keep in mind that it is still extremely important to manage blood pressure, diabetes, lung diseases, and stress levels in order to lower your risk.

Immune Support
Keeping your immune system strong is an important part of staying healthy.  As a new virus, COVID-19 has no known treatments at this time (despite what the internet might be saying).  However, we can still use our knowledge of the immune system, preventative strategies, and existing anti-viral measures to help guide us through this uncharted territory.  Please let us know if you would like to discuss personalized recommendations by phone appointment.

Anyone with symptoms, or who has had contact with an infected individual should contact Public Health for direction.  If you have traveled in the last 14 days, please stay home.

Supplement Refills
We are happy to arrange safe pick-up of your remedies and treatments.  Please call (519) 942-9990 or email Dr. Christa for any requests.  In addition, you can find most of your favourite high quality products on our Online Shop for delivery straight to your door.  

Payment instructions will be given to you upon placing your order.  We are committed to your safety and ours by accepting phone and electronic payments.

I caution you from ordering from some online retailers, as there have been cases of fraudulent products being sold to well-meaning customers.  If your budget is a concern, you can discuss alternative measures with Dr. Christa, and also consider that the best preventative techniques are a healthy diet and hand washing.

Anxiety, Fear & Panic
It is completely understandable if you are worried right now.  If your fear or anxiety starts to be your primary emotion or becomes overwhelming, we should discuss strategies for calming your nervous system. In the meantime, two of our local yoga studios, Kala Yoga and Go Yoga, have graciously started offering their classes online.  This could be a great way to stay active at home, while connecting to the community and balancing your stress response.

It's also an important time to rely on trusted sources of information.  We are grateful to be able to continue serving you in the best way possible and will continue to adapt as the need presents.

Yours in health,
Dr. Christa

The Emotional Freedom Technique (aka "Tapping") is a useful strategy to lower stress levels and become more grounded.  It can be helpful for those who experience anxiety, or who need to activate their parasympathetic nervous system.  Try it and see how you feel!

One thing you might have noticed at the grocery store, besides the serious lack of paper products, is that there is still plenty of selection in the produce department.  Interestingly, vegetables and fruits are what keep us most healthy.  I completely understand that produce doesn't last long in the fridge, and many people are focused on filling their freezers.  I will say though, those chips and white bread that you stocked up on will not keep your immune systems functioning at its best.  ;)

Here are a few things that you can do or buy to support yourself, even when your go-to's are sold out.

1.  Shop in smaller stores, or off peak hours - many grocery stores have just implemented hours specifically for seniors.  You could even ask a friend or family member to drop a few items off on your porch to avoid being in crowds (or you could offer to do this for someone else as well).  Limiting your exposure is a good plan.

2.  Garlic & onions - contain antimicrobial agents.  They are not proven to be effective against the Coronavirus, but can help to fight off other infections.

3.  Spring cleaning - it may be a way to occupy yourself while you're at home, but household dust is actually full of toxins.  Removing dust from your home you can improve your lung health, allergies, and boost your mood by removing clutter.

4.  Water & Herbal Tea - hydration is important for keeping a solid barrier in your nose and respiratory passages.  

5.  Breathe through your nose - we have our own built in filtration system that can help stop bugs from getting in.  By breathing through your nose instead of your mouth, you have a better shot at keeping infections out.

6.  Laugh - laughter boosts the immune system

7.  Find connections to others - you may not be able to get out of the house as easily, but there are other ways to be social in the meantime.  Two of our local Yoga studios, Go Yoga and Kala Yoga, are offering online classes, as an example, which can help you to feel less isolated.

8.  Fresh air - hiking trails remain open, but even a walk outside is a great way to get your immune system up, improve your mood, and help out your lungs.

9.  Sleep - in many cases, we have been provided with an opportunity for rest, and getting sufficient sleep - 7 to 9 hours, will help your body to be strong.

10.  Wash your hands - just do it

I will continue to help you in whatever way I can.  

Yours in health,
Dr. Christa

Last week I provided you with information regarding the COVID-19 virus.  Things have changed dramatically in Ontario over the last few days, from suspending sports seasons to toilet paper shortages to cancelling events and closing schools.

Prevention is still the key here, as is containing the spread of the virus.  For up to date recommendations and information, I encourage you to explore the following websites:

• Wellington Dufferin Public Health
• Ministry of Ontario Coronavirus
• Government of Canada
• Johns Hopkins Coronavirus Resource Center & Map

In order to discourage the spread of infection, I am offering telemedicine appointments in lieu of in-office visits.  Please indicate if you would prefer a phone consultation when booking your appointment, or send me an email to request a change and also include the best phone number to reach you.

If you have a cough, fever, and/or difficulty breathing, call the local Public Health unit for further direction and testing, 1-800-265-7293 x 7006.  Be aware that there are currently high call volumes.

Your health is always our top priority!  We will continue to monitor the latest recommendations and adjust our measures accordingly.  In the meantime we encourage you to:

• wash your hands regularly
• sneeze and cough into your sleeve
• avoid touching your face, especially your eyes
• practice "social distancing" - avoid handshakes, large gatherings, or contact with persons who are sick
• self-isolate - stay home if you are sick, or if you have travelled in the last 14 days as a precaution (if can take several days after exposure for symptoms to show)
• be mindful of contact with higher risk individuals - persons over 70 years old, or with chronic health issues like high blood pressure, heart disease, diabetes, lung diseases, or who are immune-compromised
  ​
  

Please let me know if you would like personalized advice for boosting your immune system.

Yours in health,
Dr. Christa

How to Stay Healthy During the Coronavirus OutbreakIt's hard to turn on the TV, the radio, or look at social media without seeing some reference to the Coronavirus (COVID-19).  In speaking with many of you, no one seems overly alarmed; however I'm noticing that some people are talking precautions like opting for driving vacations instead of flying, and we've heard about the difficulty in obtaining hand sanitizer at some stores.  Let's break things down a bit and talk about some ways to boost your immune system, regardless of the risks.

What is COVID-19?
It is the most recently discovered Coronavirus, belonging to a large family of viruses affecting both humans and animals, that was first reported in China December 2019.  Well-known forms of the virus are MERS and SARS, but it can also present as a cold.  The virus is currently spreading worldwide.

What are the symptoms of COVID-19?

• fever
• fatigue
• dry cough
• aches & pains
• congestion or runny nose
• sore throat
• difficulty breathing may develop
  
  The illness is generally mild, but older individuals and people with certain medical conditions (high blood pressure, diabetes, lung disease, heart disease, cancer) seem to be more susceptible to serious illness.  Collecting accurate data on infection rates is a challenge.  Anyone with difficulty breathing should seek medical attention.
  ​

How does COVID-19 Spread?
This information is being updated regularly by the World Health Organization, but it is thought that respiratory droplets shared by coughing is the main route of transmission.  This is the reason that hand washing is so highly recommended at this time (and all the time).  It can take 2-14 days for symptoms to show after catching the virus.

To Avoid Exposure:

• Limit time spent in large crowds or places with poor ventilation
• Masks don't seem to show any benefit at this time
• Wash your hands regularly, especially before eating or touching your face
  Do you wash your hands properly?  You can watch a video on hand-washing here
• Stay home if you are sick

To Boost Your Immunity Daily
I've discussed these strategies before in previous blog posts, but let's review them once again.

1. Rest 
   - listen to your body if you are run down
   - maintain regular sleep schedule
   
   
2. Eat a health promoting diet
   - lots of veggies, quality proteins, healthy fats
   - limit sugar & processed foods that lower the immune response
   - consume homemade bone broth soups
   
   
3. Be active, especially outdoors
   - fresh air (not indoor recycled air that is of poorer quality) every day to clear the lungs
   - move lymphatic fluid around the body
   
   
4. Stay hydrated
   - drink as much water or herbal tea as you can
   - introduce a cool mist humidifier into your bedroom to keep mucus membranes moist
   
   
5. Find ways to manage your stress levels
   - cortisol impacts the immune system
   
   
6. General Immune Support and Antivirals
   - Vitamins A, C & D, Zinc
   - Echinacea
   - Elderberry (the syrup is great for kids)
   - Quercetin 
   ** Ask me the best combination and doses for you
   
   

Travel
If you are planning to fly over the next little while (for work or that amazing March Break vacation you booked months ago), I suggest considering the following preventative measures:

1. Bring:
   - Vitamin C packets (eg. Ener-C)
   - Vitamin A drops
   - Probiotics (pack in your suitcase and keep in hotel fridge once you arrive)
   
   
2. Take Vitamin A the day before you fly (10,000IU), repeat during the flight, and the day after you land
   - Vitamin A is an antiviral
   - Do not take if you are pregnant or trying to conceive (men & women)
   
   
3. Buy a large water bottle once you clear customs and add two packages of Vitamin C powder, drink in the airport and during the flight.  Repeat when you land.
   
   
4. Take 50 billion CFU (1-2 capsules) of probiotics daily while travelling, and finish the bottle when you return
   
   
5. Other things to consider:
   - Airplanes expose us to poor air quality -> Liver Support may be needed
   - Vitamin D -> it's best to test your levels first
   - Antivirals -> many different blends
   
   **Always ask your health provider what is right for you before taking anything.
   
   

I am not one for fear-based media, but we cannot ignore the fact that this is going on in our world right now.  Basic healthful and sanitary measures are all that seems to be needed at this time, but of course please feel free to discuss your own unique needs with me in person.

Keep in mind, since this coronavirus is entirely new, we don't know how to prevent or treat it.  The strategies I mention above are typical immune supportive techniques that have been effective for preventing other viruses but cannot guarantee you will not become ill.

Yours in health,
Dr. Christa

"An ounce of prevention is worth a pound of cure." ~ Benjamin Franklin

If you are like 1 in 6 people in the world, you know what it's like to have regular head pain. If you are a women, you are 3 to 4 times more likely to experience headaches than men.  Headaches can range from a dull ache to debilitating pain that interferes with work and play, and forces you to remove yourself from your life for several days while you recover in a dark cave (AKA your bedroom with garbage bags over the windows to prevent any ounce of light from entering).  

Perhaps the most challenging part of having headaches or migraines is that they recur... unexpectantly... at the worst times ever.   Often we learn to accept them as a regular part of our being and just live with it.  What if I were to tell you that you do not have to feel this way forever?  That pain free, or at least a life with less pain, is totally possible?  It's true!  These suggestions are not quick fixes, or bandaid solutions (that's what drugs are often for), but they can help reduce the severity and the frequency of your head pain over time.

1. The first step is to keep a headache journal to notice any triggers or trends that may exist.  Some of these things (like food sensitivities or hormone imbalances) may be easier to spot with my help.  It's important to keep track as soon as possible so you don't forget the details: what you ate or drank in the last day, what you were doing before it started, where were you, how intense is the pain on a scale of 1-10, where is the pain?
   
   Common triggers:  cheese, sugar, caffeine, alcohol/red wine, stress, lack of sleep, MSG, nitrites (deli meat, hot dogs), neck/shoulder tension, low blood sugar, allergies/sinus congestion, perfumes/scents/chemicals, dehydration, thyroid imbalance, constipation, or a medication side effect (e.g. birth control pills)
   
   Location is important:  different types of headaches manifest in different locations; one that is caused by neck and shoulder tension is usually at the base of the skull.  Here, I often turn to Traditional Chinese Medicine to help me determine which organ system might be underfunctioning, thus contributing to your headaches.  For example, pain at the temples or on the forehead above the eyes is related to the gall bladder; while pain at the top of the head can be attributed to the liver.
   
   
2. Isolate the triggers
   If you are unable to figure out your triggers with a journal, it might help to do either an Elimination Diet or a Food Sensitivity Test to have a clearer picture of your body's reactions.  
   
   
3. Improve Your Digestion
   You know my stance that digestive health impacts every other aspect of our health.  In particular, a sluggish digestive capacity can contribute to headaches because of toxic burden (not taking out the trash often enough) and recycled hormones.  Furthermore, headaches could be a sign that we aren't getting enough of certain nutrients because our intestines aren't absorbing them properly.  To stimulate your digestion I make several different person-specific recommendations that often include ground flax seeds, magnesium, increased vegetable intake, and probiotics.
   
   
4. Replace nutrients that are known to prevent headaches
   - B vitamins - especially Riboflavin, however, I always use B vitamins together since they work synergistically 
   - Magnesium - 600mg per day (can go higher)
   - Fish or Flax Seed Oil - 2000mg per day, natural antiinflammatory
   
   
5. Herbal remedies to prevent or reduce severity
   - Feverfew - 25mg per day, a natural antiinflammatory (do not take if using blood thinners)
   - Butterbur - 150mg per day (divided), particularly useful for allergy associated headaches
   
   
6. Eat healthy, balanced meals to balance blood sugar.  Choose proteins and fats with your vegetables in order to keep your energy release more stable.  
   
   
7. Physical means to relieve neck and shoulder tension.  Acupuncture, stretching, chiropractic adjustments, osteopathy, massage therapy.  Caution here, some therapists can be a bit too aggressive with the neck.  In my opinion, treatments should be gentle and not create more pain.
   
   I have found this 10 minute stretching video very helpful (click here)
   
   
8. Stress management
   - Women, in particular, tend to store stress in their neck and shoulders (men more so in their hips).  Many people find that lowering stress levels improves their headaches.  Your stress lowering tactics may be unique to you, or could be more typical: deep breathing, meditation, yoga, running.

*all remedies except feverfew and butterbur are safe in pregnancy
It's my belief that we shouldn't accept regular pain as status quo.  Symptoms are your body's way of communicating with you, now it's time to listen.

Have a lovely day,
Dr. Christa