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12 Health Trends to Watch in 2020

12/30/2019

 
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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

​

4 Ways to Reduce Stress Levels in 5 Minutes or Less

12/10/2019

 
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Stress is a bit of a trigger word for people.  Either you relate to it, because the feelings of overwhelm are all around you, or you don't think you feel stress at all.  Let me explain stress a little bit more, which could serve to change your perspective.

We commonly perceive stress as a bad thing, or even a failure in some cases, but the reality is that there are some benefits to having some stress in your life.  There are physical, emotional, chemical, and other forms of stress. For example, exercise is a physical stress that allows you to build stronger muscles and preserve bone.  Also, some nervousness can activate the sympathetic nervous system and allow for clearer thinking in the short term, like for a presentation, a test, or quickly reacting on the road when you are driving.  

Stress can become problematic when it is occurring longterm, without letting up.  What I commonly see with my patients is that it's not necessarily bad stuff, but rather just constant busyness that keeps people in a state of overwhelm.  

When lives are so busy, adding on one more thing - like the holiday season - can feel like it's just too much to handle.  In order to get yourself out of that "fight or flight" mode and reduce your stress levels quickly, we need to focus on our thoughts and our breathing.  By retraining our minds and our nervous system, we can change our reactions.

Fast Stress Relief Techniques

1.  Tapping

Steps:  Take 2 fingers and quickly tap the following points repeatedly for one full breath each
- middle of forehead
- side of right eye (edge of eyebrow)
- side of left eye
- centre of right cheekbone, then left
- space between nose and upper lip
- middle of chin
- centre of chest (heart)
- right collarbone, then left collarbone
- below right armpit, then left
- outer right hand (below baby finger), then left hand
- one full deep breath to finish

2.  Progressive Muscle Relaxation

Beginning with your toes and working up towards your head, slowly contract and release one muscle group or body part at a time.  Hold each contraction for 5-10 seconds, or one full deep breath.  This activity will take the tension out of your muscles, a place that we tend to store stress.

Steps:  Toes > Feet > Ankles > Calves > Knees > Thighs > Buttocks > Abdomen > Shoulder Blades > Chest > Shoulders (rise upwards) > Neck (bring chin to chest) > Face

3.  Breathing

Breathe in through your nose for 4 counts, and out through your mouth for 6 counts.  Try to bring air down into your lower lungs by placing your hand on your belly and allowing it to rise each time you breathe in.

Having your exhalation longer than your inhalation sends your body the message that all is well and it can relax.

4.  Dance it Out

Sometimes we have the need to get out our pent up energy.  For this, blasting some music and singing or dancing your heart out can help to reset your mood.  This also works well for kids, if you are noticing them carrying stress or bad moods.

Try these strategies once or twice per day, whether you are feeling overwhelmed or not.  With practice, the ability to take yourself out of stress mode will come more easily, and your brain will begin to recognize manageable stress.

I hope you find these strategies useful!  There a plenty of other ways to help you manage stress levels, or cope with your busy life (herbs and acupuncture work wonders).  For today, I wanted you to have easily accessible ways that you can quickly lower your stress response.  

You've got this,
Dr. Christa

"The greatest weapon against stress is our ability to choose one thought over another." ~ William James

Healthy Holiday Recipes & Allergy Friendly Tips

12/10/2019

 
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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

    Author

    Dr. Christa Reed Kruger is a Naturopathic Doctor, health enthusiast, and loving mom with a passion for helping people to become well and stay well.

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