For years snowbirds have been travelling to warmer climates to spend their winter months, claiming that they have less pain in the winter when away from the cold, damp Ontario winter.  Is this accurate, or is it that we are just tired of shovelling, cleaning off our cars and adjusting our outdoor routines when we reach our golden years?

As much as the latter is definitely accurate, there are physical reasons that the elements can make osteoarthritis and other joint pains worse.  The winter environment impacts mechanics, nervous system sensations, and inflammation, which leads to increased pain, stiffness and less mobility.

• cooler tissues have reduced elasticity
• cooler temperatures cause thicker synovial fluid, the lubricant and shock absorber of the joints
• lower barometric pressure, often before storms, increase pressure on nerve endings causing increased pain sensation, especially when there are already structures taking up more space in the joint (like osteophytes, or fluid in the joint)
• reduced circulation so that healing is slowed, inflammation increases, and fewer nutrients get into the area

As always, I don't like sharing information without offering ways to help!  If you don't travel in the winter, there's still lots you can do.

Winter Joint Support

Being proactive with joint health requires attention to mobility, reducing inflammation, tissue support and repair, strengthening and improving the overall structure.

• ensure a good warmup before any activity to improve blood flow and elasticity (and reduce chance of injury)
• focus on mobility (once tissues are warm)
• use of heat and red light
• strength training to support and protect joints, plus to counter any weakened areas
• improve hydration:  it's easy to drink less water in the winter, but herbal teas and soups can help get fluids into the body
• physical treatments like acupuncture, massage, chiropractic and osteopathic therapies
• topicals like castor oil and arnica cream
• consider joint supportive nutrients:  protein and/or collagen rich foods like bone broth soups, calcium, magnesium, omega-3s from fish and walnuts and hemp seeds, vitamin D3 and K2, as well as antiinflammatory herbs like ginger, boswellia, and turmeric
  
  -> I've seen great results with people using anti-inflammatory foods, sauna or red light, omega-3, collagen and Arthriplex, a combination formula that contains glucosamine, MSM, ginger, turmeric and cat's claw (we have this at the clinic, but best to have a proper workup to design the best plan for you.)
  
  

The reality is that our bodies rust up if we don't use them.  Paying attention to strength, balance, mobility and providing the right nutrients to support joint health is ideal at any age. 

I realize that not all of this is new information, and what most of us struggle with is the implementation.  Part of that challenge could be motivation, but it can also be energy levels or trying to go all in, instead of taking a gradual approach to increasing activity levels.  By removing the obstacles to healing, you can feel your best.

The evenings are brighter and the days are lighter, let's have a healthy winter!
​Dr Christa

 ​

I hear you, the food struggle is real.  Even going to the grocery store isn't always inspiring, when a lot of the produce is less appealing than usual.  Every year around now I find that people share their lack of zest in the kitchen.  I thought it was a good time to share with you how I have been staying motivated to eat well.

1.  Use lots of flavour
- Herbs and spices are a great way to switch up even your regular meals.  I have been using fresh rosemary, dill and thyme often.  Additionally, I have made a chicken curry recipe, lots of burrito bowls, quiche, pulled BBQ chicken in the slow cooker, and this weekend I plan to make chili.  An easy way to change up the flavour is to select meal inspiration from different areas of the world.  These flavours are all very different than the holiday meals from December.  Also, the potent flavours help to stop taste buds from seeking salt and sugar.

2.  Choose warm
- Even though I made a strawberry spinach salad last week (pictured above) just to mix things up, in winter I mostly make warming foods.  Cold foods, like smoothies, are often much less appealing these days but I look forward to enjoying them again in the spring and summer.  Soups, stews, roasted veggies made into a salad, stirfrys, and other cooked foods are best in the winter.  Using garlic and ginger also warms up meals, and I'm using hot sauce on scrambled eggs.

3.  Make larger portions
- Cooking once to eat 2-3 times is always a goal for me.  Usually our leftovers don't make it to the freezer (because I have two teenagers), but they do make good lunches or dinners the next day with our busy schedules.  I also cook extras of certain ingredients like ground beef and turn it into something different the next day (e.g. burrito bowls, spaghetti, and nachos all use ground beef).  And the other thing I do often is to make two meals at once.  Many recipes have overlapping ingredients, so I will use leftover roasted chicken to make a bone broth soup at the same time as making another dinner like shepherd's pie.  Both need carrots, celery, onions, and other similar ingredients.

4.  Continue to focus on proteins and healthy oils
- Keeping blood sugar balanced requires eating protein, healthy fats, and fibre.  When we get stuck in food ruts, it's more likely that we gravitate to breads, pastas and other quick fillers that also spike our dopamine (reward and pleasure) centres.  Unfortunately, these foods also elevate our blood sugar and leave us looking for more food when it crashes.

5.  Make it fun
- Have a dance party, involve other family members in the food prep, and encourage everyone to select new recipes to try.  Reframing cooking as something to look forward to, and as something to be grateful for, helps to change your mindset around mealtime.

Here are some recipe ideas to help you out.  My favourite thing about whole foods recipes is that it is super easy to swap ingredients to fit your food preferences and sensitivities.  

Curried Quinoa with Lentils and Veggies
Moroccan Chicken Stew
Turkey, Rice and Tzatziki Bowl
Ginger Beef Stirfry
Slow Cooker Chicken Cacciatore

Wishing you a beautiful day filled with wonderfully good health.

Happy cooking!
Dr Christa

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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Upcoming Events

• Thermography Clinic ~ Friday, May 8th, 2026
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• Thermography Clinic ~ Friday, November 6th, 2026

Consistently I find that there are themes in my patient visits, and right now I'm hearing that a lot of you are tired and feeling the dark days.  Are you watching the clock from 7pm onwards, wondering if it's too early to go to bed?  Or are you finding yourself searching for an extra dose of caffeine or a sweet food in the middle of the afternoon for a boost?  Once the days get darker it's common for us to feel less energetic.  Less sunshine, less activity, a change in foods are all certainly part of it too.  So how do we get through the days when all we want to do is sleep?

First of all, consider what the message from your body might be right now.  We tend to need less sleep in the summer and more in the fall and winter, as our bodies run on circadian rhythms that are influenced by light cycles.  We actually have mechanisms for producing energy via the sun, which charges our internal batteries.  We are solar powered, after all.  Living in Canada we have seasonality to our cycles that call for more rest, reflection and rejuvenation in the cool and dark months, so that trying to maintain the same lifestyle patterns in the fall and winter that we do in the spring and summer is counter to our biology.

I believe that living out of alignment with our biology is a great stressor to our health.  Of course, there's always more to the story, and it's probably not practical to hibernate for the next 4 months!

There are ways to improve our energy levels, without leaning on extra caffeine and sugar.

• Protein early & often
  - Eating protein with your first meal of the day helps to keep energy and blood sugar regulated all day long.  The next question is always, how much do you need?  We each have different protein requirements depending on phase of life, activity levels, genetics and digestive capacity, but anywhere from 75-150 grams per day is needed.  You can be mindful of your fuel sources by including protein with each meal and snack.
  
  
• Movement
  - Moving our bodies actually generates energy, it increases our mitochondria (energy factories), feel good neurotransmitters, and improves lymph flow.  We may need to adjust our activities for the season -> more strength training and gentle/yin/nourishing movements like yoga and pilates.  With the weather, sometimes it takes a little more of a push to go outside, but I have never regretted a walk after the fact!
  
  
• Light
  - Driving to and from work in the dark, living under fluorescent or LED lights, and never seeing the sun take a huge toll on our energy pathways and reserves.  Even something as simple as opening the sunroof or a window in the car to allow light on your body is helpful at this time of year.  You can take a walk or step outside on your break or at lunchtime, even on cloudy days.  Some people find it beneficial to use a full spectrum lightbox or "happy light" on your desk or in your bathroom as you get ready in the morning.  It's also important to avoid screens first thing in the morning and right before bed, or at least use blue-blocking glasses also help to mitigate the effects of screens and artificial lights.  
  
  
• Hydration
  - We tend to drink less water when it's cooler out, but hydration is still important all year long.  I often suggest having a glass of water before coffee in the morning, and aiming to drink 1L of water by noon.  Herbal teas, soups, and juicy fruits & vegetables, like cucumber and aloe, all contribute to our hydration status, especially the formation of EZ water.  EZ water is structured, gel-like water that produces energy in our bodies.  Swirling, stirring, shaking or putting water in the sun also serves to structure water and improve cellular function.  Other ways to increase EZ water and thus energy in the body:  grounding, infrared saunas, heart coherence (heart-led meditations), breathing, cold exposure, and sunlight.  I know that some of this might sound a bit weird, but there is a lot of research to support the healing properties of water!  Just take the information that serves you right now.
  
  
• Be mindful of energy expenditure & leaks
  - For many of us, it's easy to give beyond our actual capacity.  Practicing boundaries, not over-committing, and avoiding people-pleasing are ways to move past others expectations of us and our learned beliefs.  I've taken issue with the "we can do hard things" mentality.  Almost all of us are doing hard things all the time.  I like saving the effort for the hard things that actually help our bodies thrive, like meal-prepping or going outside when it's cold out.  Our bodies are resisting hustle culture, our brains just haven't caught up yet.
  
  
• Rule-out other causes of low energy
  - Some blood or urine testing can help to get a snapshot of other possible causes of low energy:  Vitamin D, Iron, Thyroid function, Cortisol levels, Blood sugar and other nutrient and organ function tests.
  
  
• Sleep
  - You might need to sleep a little more in the fall and winter months.  Try going to bed a little bit earlier, turn off the TV or put down your phone, and see what happens.
  
  
• Adrenal Support
  - As the holidays approach, it can be a very busy time for shopping, baking, socializing, and complicated family dynamics. Our work lives can have seasonality as well, with the end of the calendar year fast approaching.  If you know that you have busy or stressful times of year you can anticipate the extra demands on your body by preparing with adrenal support, which is usually herbs and vitamins that help to bolster your system at these key times.  Likewise, if there's a time of year that you typically get sick, there are proactive strategies that you can use to support your body ahead of time.  Let's be honest, we almost always get sick when we are run down and out of our routines.
  
  
• Reduce "toxins"
  - I wish I had a better word to describe this one, but what I mean is that there are foods and chemicals that make us feel sluggish and burden our detoxification pathways.  Too much sugar, plastics, artificial scents, alcohol, and so many other compounds can keep our bodies busy and rob our energy stores.  While it's great to reduce our exposure to these things, we can also improve our ability to tolerate and remove them from our bodies as well.  In Traditional Chinese Medicine, the fall is associated with the lungs and large intestine, and the winter with the kidneys and urinary bladder.  Extra nourishment for these organs is especially nice right now.  I often use:  Lung and Kidney Cleanses by Alpha Science Labs and the R-DTX Dr Reckeweg or Pascoe detox kits.  Fresh air and houseplants that clean the air are also great to incorporate.  So many people report feeling more energetic after completing one of my detox programs or a cleanse.
  
  
• Breathing
  - The exchange of oxygen and carbon dioxide in the lungs is vital to delivering energy around the body.  More advanced breathing techniques can improve the energy pathways, and regulate the nervous system to enhance overall vitality.  There are so many methods for improving our breathing techniques - just find the practice that resonates with you, and bonus points for grounding at the same time.
  
  
• Plan your breaks
  - Whether it's vacations, long weekends, a yoga class or time with friends or family, having things to look forward to and giving your body both small and large breaks throughout the year is important for creating joy in your life.

I'll be honest, this list for increasing your energy became much larger than I had intended!  Clearly there are an abundance of things to consider at the cellular level, for energy generation, energy demands, our inputs and our outputs.  I hope that I've given you lots to think about, and topics to address the next time we meet.

Since you made it this far, I'll share with you my favourite recipe right now (scroll down), borrowed from my mom.  It's a great one for the holidays or for meal-prepping because it holds up well if you make it ahead or have any leftovers.  Keep in mind, I'm not very good at measuring for recipes - I'm not a baker for this reason - so make adjustments to the ingredients and quantities to your preference.

We have a few appointments left before the end of the year, so it's a good time to come in to use up your benefits, discuss options for managing holiday stress or digestive and immune challenges, and to relax with acupuncture.  Click here to book now.

In gratitude for your support, I'm also continuing the promotion on clinic supplement purchases until the end of the year.  For every $100 before tax, you will receive $10 off as my thank you.  (There are a few exclusions).  

Wishing you a wonderful month full of permission to pause and sparkles,
Dr Christa

This article is intended for information purposes only and does not replace medical advice.  
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Nana's Kale Salad

• 1 bunch of kale, washed and torn
• 2-3 tbsp hemp hearts
• 1-2 tbsp raw pumpkin seeds
• 2-4 tbsp olive oil
• splash of lemon juice
• splash of maple syrup

Mix all ingredients in bowl.  Refrigerate until ready to serve.

​15 Ways to Support Breast Health
So often we carry on in life until one day we are hammered with life changing health news.  I am thrilled to be part of a profession that encourages preventative health, and acknowledges the whispers that indicate possible future imbalances.

We frequently talk about gut health, the liver, and other organs, but breast tissue is an area that's often overlooked.  Above, there's a list of possible causes of breast pain.  You will sense some themes:  toxic inputs, blocked detox pathways, inflammation, structural impedance.  Similar themes apply to keeping breast tissue as healthy as possible by limiting exposures to hormone disruptors, improving detox pathways of the liver, lymph and gut so things can get out of the body more easily, and optimizing physical structure.


15 Ways to Support Breast Health

1. Move your body
2. 2 tbsp of ground flax seeds daily
3. 1/4 cup broccoli sprouts daily (a source of I3C)
4. Optimize Vitamin D levels
5. Get enough sleep for repair and rejuvenation
6. Balance circadian rhythm and pay attention to light (blue light at night is inflammatory)
7. Limit plastic exposure (xenoestrogens) in water bottles, canned food, food storage, payment receipts
8. Choose non-toxic and "clean" body care products (women have much higher exposure to chemicals via hair products, make-up, scents and period products)
9. Consume less alcohol 
10. Take breaks from underwire bras
11. Move lymph with massage, castor oil, dry skin brushing, yoga, sauna, lymphatic herbs, homeopathics like Lymphdiarol
12. Eat whole food ingredients with less sugar, and choose organic when it makes sense
13. Support liver, kidney, bowel, and skin health for elimination of waste products
14. Deep breathing
15. Balance the heart chakra by recognizing your own personal and emotional needs and not always putting yourself last while taking care of everyone else

To gain insights on your breast tissue function, Book a Thermography Scan HereI'm excited to share with you this opportunity to gain further insights into your health, so that you can be proactive with any changes happening in your body.

In wellness,
Dr Christa

Two Important Updates to Bloodwork
Bloodwork can be a regular part of your routine health check-ins.  Each practitioner has their own list of items that they like to look at, to gain better understanding of the internal environment of your body, cells and metabolic health.  The data is then compared to the established reference ranges and then your numbers are determined to be "normal" or flagged as outside the typical or desired levels. 

If you've ever brought your bloodwork to me for my clinical impression, you will know that I don't just look at the numbers to know if you're "fine", I also explain what each marker means and what we would be looking for optimally.  This different lens strives to keep you well, and ultimately your health thriving.

In the last little while there have been some changes to the reference ranges of two of the most commonly tested values:  cholesterol and ferritin.

• Cholesterol
  
  Cholesterol is a fatty substance crucial to making cell membranes, hormones, vitamin D, and bile acids for fat digestion.  Cholesterol can get a bad wrap when there's an abundance in the bloodstream.  You might not know this, but 80% of the cholesterol in our bodies is actually made by the liver, while only 20% comes from our food (1). I find that cholesterol can tell us about inflammation and liver function, since higher levels in the blood can be a response to damage that our bodies are trying to patch up. 
  
  As a fat, cholesterol cannot travel freely around without an escort (think of how salad dressing separates in the bottle) so it is packaged into several forms.  The two types you would know best are LDL "bad" and HDL "good".  LDL transports cholesterol from the liver to the rest of the body, while HDL moves cholesterol from the tissues back to the liver for breakdown and excretion.  If LDL becomes oxidized, it is present for the thickening and damaging of the blood vessel lining (2).  This is a much longer conversation, but I'll leave it here for today.
  
  In 2023 the range for Total Cholesterol was recommended to be less than 5.2 mmol/L, LDL less than 3.5 mmol/L, and HDL above 1.3 mmol/L.  Prior to this, most lab results only noted LDL should be less than 2.0 and HDL less than 2.6 mmol/L.
  
  I like to see both LDL and HDL close to 2.0 mmol/L.
  
  Apolipoprotein B is a commonly recommended test by various cardiovascular associations, including in this paper by the Canadian Journal of Cardiology (3), as a better assessment of cardiovascular health than LDL but it doesn't seem to be implemented in the clinical setting yet.  ApoB is ideally above 1.05 g/L.  
  
  Every single cardiology or heart association recommends lifestyle based approaches as a first line of therapy, since nutrition and exercise are powerful health modulators, but I'm not always seeing this supported in the real world.  In 1988 when the first cholesterol guidelines were published, it was "recommended diet for 6 months to be followed by consideration of bile acid sequestrants or nicotinic acid." (4)  Now, first line treatment is statin medications, with the goal of reducing cholesterol numbers as much as possible.
  
  The challenge then becomes, what happens to hormones, nervous system, cell membranes, fat digestion, vitamin D all all the other body systems that rely on cholesterol when the value is low?  Consideration should be made for the big picture of lipid health, and all the complex intertwining systems.
  
  
  
• Ferritin
  
  Ferritin is a protein that stores and releases iron as needed, acting as a buffer to keep iron levels in range.  Iron absorption and levels are tightly regulated in the body.  Iron is needed in the production of red blood cells, which circulate oxygen, and a healthy immune system.  I've also seen low iron impact sleep, anxiety, picky eating, dark circles under the eyes and leg cramps.
  
  It used to be flagged only if it was below 10-15 ug/L (depending on the lab).  Oftentimes people would have suboptimal iron levels between 11-30, and exhibit all the symptoms (fatigue, brittle hair, cold temperature intolerance), but ferritin was not flagged so results would be considered "normal".  Naturopathic doctors would commonly want to see ferritin above 50 ug/L, and ideally 80-100. 
  
  Now, the lab tests have been updated and indicate ranges for ferritin: 30-50 ug/L is a probably iron deficiency, and 51-100 is possibly deficient if risk factors are present.  To get a more thorough picture of iron status and rule out inflammation as an intervening variable in the ferritin reading, an iron panel containing TIBC and Transferrin Saturation are very helpful.
  
  The upper limit for iron is usually considered 300 ug/L, as too much iron can indicate chronic infections, hemachromatosis, liver disease, and sleep apnea and should be further investigated.  
  
  Clearly, there's a sweet spot for ferritin levels, but I've often seen iron deficiency get missed.  This change could be why you are suddenly being told that your iron is low, after years of suspecting it.  I'm glad to see this adjustment to the bloodwork reference ranges so that we can quickly begin to treat this common imbalance. 
  
  You can read more about iron deficiency here.
  
  

Most of us have online access to our bloodwork results, but if not, you can ask your practitioner for a copy or we can do a release of records request to have the results sent here.  I'd love to walk you through your numbers so that you fully understand what has been tested, and what it might mean for your health now and down the road.  So often we are told everything is "fine" and then one day it's not.  Or maybe it's "normal" but close to the line and you have all the symptoms of a certain condition.  When we take a moment to appreciate exactly where you're sitting, we have a wonderful opportunity to support your body right now, and prevent future illness from developing later.  Ultimately, it's your health on the line.
See you soon,
Dr Christa

1.  https://www.health.harvard.edu/heart-health/how-its-made-cholesterol-production-in-your-body
2.  https://www.ncbi.nlm.nih.gov/books/NBK279327/
3.  https://onlinecjc.ca/article/S0828-282X(21)00165-3/fulltext
4.  https://onlinecjc.ca/article/S0828-282X(18)30995-4/abstract

Book Appointment

Upcoming Clinic Dates

• Thermography Clinic - Friday, November 7th
  - a few spots remaining
  
  
• Water maintenance - we've sporadically been given times for shut-offs by the Town of Orangeville and unfortunately don't have a lot of notice, but I try to post it on my Instagram and Facebook accounts to give you a heads up
  
  
• Fall Reset - just wrapping up, but let me know if you're interested in the next one

We are fortunate to have many opportunities for having a closer look into our health status.  Bloodwork, saliva, hair, stool and urine testing are just some of the ways we gather information that indicate our imbalances.  There are also x-rays, bone scans, MRIs and other images that check-in on what's happening on the inside.  Each one of these evaluations has their unique benefits and disadvantages, and really just provide their own snapshot that we use to give context to how you feel and what symptoms you are experiencing.  

We also know that there is a difference between functional assessments (how are things working) and individual data points, which can vary depending on multiple factors.  An example of this would be a morning serum cortisol blood test, which could be impacted by rushing to a busy lab and having a coffee, versus a 4 point urine test that captures information about cortisol as it fluctuates over the whole day.  

On Friday, November 7th, 2025, we'll be hosting a Thermography Clinic.  As someone who has expressed interest in a deeper understanding of your health, this is a great opportunity for further insights.  Some of you may have heard of this scan before, while others are thinking, "what the heck is thermography?"  Let me explain.


What is Thermography?

When it comes to breast health, there are multiple ways of monitoring tissue:

• breast self-exam
• thermography
• ultrasound
• mammogram
• biopsy - the only definitive diagnosis

Each of these techniques is a way to capture changes in the breast tissue, like lumps, however, only thermography assesses temperature changes in the area.  Using a special digital camera, a detailed thermograph image is produced that shows infrared heat patterns.  It's been an FDA approved evaluation tool since 1971.

Detecting heat patterns is significant because it can distinguish between normal blood vessels, and blood vessels that supply malignant tumors (called neo-angiogenic).  Normal blood vessels respond to cold by contracting, while angiogenic blood vessels do not change in size in response to cold exposure.  Therefore, tissue temperature stays warm in those problematic areas and is picked up in the scan.

Mammograms are available to women in Ontario over the age 40, unless there are other circumstances or risk factors present.  There may be reasons that mammography is not chosen by certain people.  For instance, mammograms only capture lumps of stage 1 cancer or higher grade, they are not appropriate for all breast tissue types, and there is concern that the pressure of the machine may rupture encapsulated tumors.

Thermography can detect changes in tissue function 5-8 years before formation of abnormal cells.  It is performed without compression or touching, which may be important for those with a history of trauma.  Thermography is suitable for all breast tissue types (post-surgical scars, fibrocystic or dense breasts and breast implants), ages, and genders.  It can be repeated multiple times without harm of radiation.

Book Thermography Scan Here


How is it done?

Julie will be using my office to perform the Thermography assessments on November 7th.  You do not need to be a patient of mine (so share with your friends and family), but you may be referred to discuss results with your practitioner.

1. Baseline thermographic images of the area are taken
   e.g. for the breasts it is the front, sides, and underarm areas 
   
   
2. Hands are placed in cold water to change the circulation patterns
   
   
3.  A second set of images are taken of the area to be assessed
   
   
4.  Images are analyzed by a thermologist to determine dysfunctional or problematic areas of microcirculation and reports are sent out (usually within two weeks).  There may also be comparison to previous scans, if applicable.  Results are described as Th1 to Th5, where Th1 is considered "normal" and Th5 warrants urgent referral for other investigations like ultrasound or mammography.  It is not a diagnostic evaluation, only biopsy can confirm a diagnosis.
   
   
5. Strategy can be discussed with your practitioners

 Thermography is a way of bridging our understanding of tissue function in between "fine" and "not fine".  All of us know someone that was seemingly alright one minute, and then have their lives flipped upside down by a serious health diagnosis the next. In reality, there are many steps happening beneath the surface in between "fine" and "not fine", which means there is often opportunity for improving tissue function and hopefully preventing further progression of dysfunctional tissue.


What areas of the body can be scanned by digital infrared thermography?

The most common area to be assessed with thermography is the breast tissue, but you can also do scans of the head (teeth, thyroid, sinuses, lymph nodes), upper body (carpal tunnel, hands, spine/back, abdomen, fibromyalgia/chronic pain), lower body (diabetes, spine, legs & feet, blood clots) or full body.  

Book an appointment with Julie for November 7th, 2025

If you have any further questions, you can reach Julie at [email protected] or 1-866-681-8847  ext 2.

October is breast cancer awareness month.  Read more about breast health and how 1 in 8 women will one day be diagnosed with breast cancer here.  I'm not about fear, I'm an advocate for knowledge and health promotion.  The reality is that our health care system is struggling and not designed for prevention.  I'm excited to share with you this opportunity to gain further insights into your health, so that you can be proactive with any changes happening in your body.

In health,
Dr Christa


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

Typically in the middle to end of September, or second to fourth week of school, the colds begin.  There are several reasons for this shift in health:  less sunlight, more stress, increased time spent indoors, detoxing/purging of summer indulgences, drop in vitamin D, seasonal allergies, grieving change and busier routines.  It was chilly this morning!

Our bodies are intelligent and when we think about symptoms happening for us not to us, it shifts our mindset about our health and healing.  Kids, for example, are still building their immune systems so their strongest defence is to stop "germs/toxins" from entering the body, which is why they produce a ton of mucus to trap things at the door.

Of course, being under the weather can be incredibly inconvenient, and we don't want to be sidelined for too long or sick all of the time.  When these things happen, it's an indication of deeper imbalances and lowered vitality.  Things like nutrient deficiencies, not enough sleep, busy lives, too much screentime, not moving enough, and eating poorly all play a role in immune depletion.  What this means is that adrenal function, gut health, liver function, emotions, the nervous system, lymphatics, and social connections all need attention.  

Any time I've ever had cold symptoms I can look back and reflect on what led me to being susceptible or rundown.  I may have been burning the candle at both ends, short on sleep, not eating as well, and more stressed than usual (or after resolution of a stressful time is even more common, actually).

Let's look at immune support from three angles: prevention, symptoms, and deeper healing.  If you've been with me for awhile, this may serve as a gentle reminder as the seasons change.  If this is brand new to you, I'm happy to help you design your individualized protocol.


Preventative Supports

• Food
  - maintain balanced nutrition with protein, oils, and fibre (veggies)
  - as the days get cooler switch to more cooked foods instead of raw (soup season is near!)
  - eat less sugar
  - use whole foods ingredients and cook mostly at home
  - choose seasonal produce
  - include warming foods like garlic and ginger
  - fermented foods like sauerkraut & pickles
  
  
• Fresh Air
  - step outside for lunch & break time, and enjoy evening walks (capture red light)
  - consider air purifiers or air purifying house plants
  - open windows when you can in your car and your home
  - avoid artificial fragrances like from candles, air fresheners, and detergents
  - wrap your kidneys or keep your torso warm to avoid extra stress on your body
  
  
• Move Your Lymph -> to get the immune system pumping
  - any movement: walking, mini trampoline, workouts, dancing
  - dry skin brushing
  - sauna and/or cold plunge, or alternating contrast showers
  
  
• Detox Liver & Lungs -> to reduce the need for purging debris
  - castor oil packs (love these! it's a good time to bring them back into your routine)
  - herbal and homeopathic remedies like milk thistle and the Pascoe Detox Kit
  
  
• Balanced Living
  - schedule time for work and play
  - take care of yourself as much as you do everyone else
  - protect your peace
  - prioritize sleep
  - plan your next vacation (even if it's months away)
  
  
• Herbs, Homeopathics & Vitamins
  - Herbs:  Elderberry, St Francis Deep Immune (for kids or adults)
  - Vitamins & Supplements:  Cod liver oil, D, C, NAC, Probiotics (its time to adjust your dosages now that the seasons are changing)
  - Homeopathics:  Homeocokinum, Oscillococcinum, or Bio 93, 88 and 87 dosed weekly

Managing Symptoms

• Go to Bed
  - your body is asking for rest
  - read more about Fevers here
  
  
• Food
  - some sicknesses require fasting and some not, either way stay hydrated
  - keep bone broth soup in the freezer to be prepared (in case you don't feel like cooking)
  - avoid sugar (crashes white blood cells) and dairy (phlegm)
  
  
• Therapeutics
  - this will vary a lot depending on the presentation of symptoms, your best support is to book an Acute Visit where we can have a chat and design a plan for you
  - keep on hand:  echinacea, oregano oil, eucalyptus essential oil or Olbus inhaler, Dr Reckeweg R1, honey, colloidal silver
  - I'm also a big fan of:  Acute Immune (Signature supplements), Bio 87, 88 & 93, Resp-FX (Alpha Science), Nin Jiom cough syrup  (all at the clinic)
  
  
• Magic Socks
  - I always get a funny look when I suggest this one, but it can work very well
  - take a thin pair of socks and wet with cold water, wring out and put on feet, then cover with a thick pair of wool or cotton socks and go to bed, socks will be dry in the morning
  - alternatively, Vicks or a natural version on the feet works well too
  - I have more information on home remedies here
  
  

Deeper Healing

• Support organ and gland function in between sicknesses
  - gut function, microbiome, liver, lungs, adrenals can all be important variables
  
  
• Consider long term imbalances in your lifestyle
  - sleep schedules, lack of movement, nutrition, stress levels, over-giving, lack of social connections, boundaries
  
  
• Return to vitality
  - additional measures may be needed to get back on track after not feeling well
  - things like mushrooms and acupuncture are excellent for restoring energy levels
  
  
• Monitor exposures & chronic infections
  - avoid chemicals when possible by choosing 'cleaner' beauty products, toothpaste, and fewer plastics
  - assess for mold, EBV (history of Mono), lyme
  
  -> the goal is to provide your body with what it needs to thrive, and remove any obstacles to healing 

You don't have to dread the change in season when you are prepared and supported.  Colds and occasional sicknesses are needed to promote a healthy immune system.  It's common for patients to reach out and book an Acute Visit (by phone, video or in person) at the first onset of symptoms, to design a preparation plan, or to get over the hump after feeling unwell.
And Heads up!

There's construction at the corner of First and Fead Streets.  While our laneway is clear, there may be some additional traffic delays.  Please plan for a possible delay when you are traveling to your appointments.  Also, Third Avenue is closed for construction.

I'll be out of the office beginning September 19th and returning September 29th, but Kerry will be in to help you with booking appointments and supplement refills.  I look forward to seeing you before and after that!


Wishing you wellness,
Dr Christa

Healthy living has always been an interest of mine, even before I became a Naturopathic Doctor.  I'm not always the first one to jump on any bandwagon, but I do get curious about new therapies and remedies, and excited to try them out.  With health trends spreading like wildfire on social media I know that you are also hearing about all kinds of treatments as well, and I like being able to thoughtfully answer your questions about the latest craze.  Of course, not every trend feels applicable to me personally, but here are the ones I've been testing out.

• Circadian Rhythm
  - For some time I've been recommending getting outside for sunrise and sunset to maximize your red light exposure.  I continue to make this a priority for myself as well.  If you're not up for sunrise, just going outside within an hour of waking up helps to set your body's natural clock.  This signal is important for sleep, reducing inflammation, and correcting cortisol patterns.  Even if it means driving with your window down for 10 minutes on your way to work, you will notice the benefit of the sun's rays.  When you think about it, we weren't designed to be indoors all day long.
  
  
• Red Light Therapy
  - When we move into the darker months, it can be trickier to be outside in natural light.  I have a red light box that I find useful for offsetting the blue light we get from screens.  I find it calming, and in the past it's helped me and my family get through injuries and pain.  There's research to show that it can help with wrinkles and fine lines on the face and neck, there's fancy red light face masks and wands for this, but I haven't personally tried them yet.
  
  
• PEMF and Grounding Devices
  - I'm still playing around with this, and of course I haven't tried every option on the market.  Some of my patients swear by grounding bedsheets, from various sources, while others don't notice a huge difference.  I also think it depends on what your unique physiology needs for support.  I suspect that if you are someone that is sensitive to walking barefoot in the grass, you might also notice an improvement with other grounding gadgets.  PEMF (pulsed electromagnetic field) devices are designed to instil healing by influencing cell frequencies.  Different tissues in the body vibrate at various frequencies, and the devices are created to target specific elements which can reduce pain, speed recovery, improve mental clarity, and benefit sleep.  I have a grounding mat that contains crystals (amethyst and others) with multiple PEMF programs, and I notice a big difference in how I feel when I use the various options.  For example, I'm glued to the mat after using the "sleep" program, and I feel more calm after the "anxiety" program.
  
  
• High Dose MSM Powder
  - You might not have heard of this one, but it's been getting attention in the practitioner community.  Just like magnesium, it's estimated that plenty of us are actually deficient in sulfur.  As the body's third most abundant mineral, sulfur is essential to life and plays an important role in many body processes like repairing DNA, metabolism, and digestion.  While it's available in various foods, it's obtained in supplemental doses via MSM.  You probably recognize MSM from being in several joint and arthritis formulas.  A Naturopath from the US, named Kathleen Janel, has designed a protocol for using high doses of MSM after she found tremendous benefit with her toughest digestive cases (SIBO, chronic constipation, etc.), people that didn't respond to any of the regular digestive remedies.  As someone that's had to do a ton of gut healing over my life, I thought I'd experiment and so far it's been pretty cool.  One of my favourite benefits has been the changes I've seen in my hair and nails - my hair stylist has even asked what I've been doing!  
  
  
• Strength Training
  - Not a new therapy but definitely getting a resurgence of attention, strength training is a game changer.  From feeling more energetic and strong, to lowering blood sugar, to having better balance, I can't say enough about it.  Some people have told me that it's helped shift their hormones (balanced menstrual cycles or increased testosterone), improve their sleep, and finally shift weight after cardio was no longer cutting it (or put weight on if that's what was needed).  Grip strength is actually a way of predicting longevity, and holding onto weights will help this too.  I understand that it might be challenging for people with arthritis or other pains, in which case I suggest a trainer that understands your unique needs.  I'm also aiming for 10,000 steps almost daily, an approach that's just as beneficial to my brain (and my dog) as anything else.  This is when I listen to podcasts, for my insatiable love of learning.
  
  
• Cold Plunge
  - I don't think cold plunges are for everyone.  I used to have no trouble jumping in the lake as soon as the ice went out, but when my nervous system and adrenal glands got fried I had to take a break from pushing my body into extremes.  After some time nourishing and calming, I've been better able to handle those challenges again but I pair it with a sauna to get the full spectrum of healing from hydrotherapy.  If you can do it, cold plunges can boost dopamine, improve circulation, and lower inflammation.  If you can't, consider investigating your iron levels, thyroid function, brown fat stores, and stress response.  This is a perfect example of how it's more important to listen to your body, than it is to listen to "what's good for you" from your favourite podcaster.
  
  
• High Protein Meals
  - Being in my 40s has meant a reevaluation of some of my habits.  Since I found out years ago that my body doesn't do well with eating gluten, I've been pretty dialled in with my nutrition, but lately I've been paying even more attention to getting 30 grams of protein at every meal.  In doing so, I find that I have fewer cravings, more strength, and lasting energy.  Read more about the benefits of protein here.  And grab my high protein recipes here.
  
  

Just because I'm testing out these health strategies, doesn't mean they are the right ones for you.  When it comes to certain lifestyle routines, the best way to know if they are beneficial to you is to try them out and see how you feel!  Of course I'm happy to advise you on what might be the optimal direction to take based on my experience, and what to prioritize.  When it comes to fancier protocols, like the MSM, it's ideal to have more direct support.  None of these habits started overnight, it comes from intentionally adding one thing at a time.

As we move into the organic shift back into routines next week, whether or not you are part of the "back to school" blitz, it's a great time to check in on your goals for the rest of 2025.  Your goals might not even be health related, but when you feel great you can focus on what really matters to you.
​
See you soon,
Dr Christa

I love the summer!  Actually, I love the seasons, but summer is my favourite.  It's not really about the heat, it's more the extra daylight hours, the increased activity levels, the relaxed vibes, my teens are home (sort of) and when I take my vacation time.  Here are some important things to know about summertime health, plus some recipes at the bottom.


1.  How to cope with poor air quality?

This spring and summer we have had some days of haze that impacted breathing.  We also saw a lot of bronchitis in June, which could be tied in with the extra pressure on the lungs from poor air quality.  From back in 2023, here's some great tips on supporting lung health.  I've had good success with improving residual chest infection and post viral symptoms as well, so if you were one of the people who needs help with recovery you should book in to see me.


2.  I've heard that conventional sunscreen is 'bad for you', what can I use instead?

Several reports have come out over the last number of years linking chemical ingredients like oxybenzone, phthalates, parabens, and benzophenone to cancer and endocrine disruption.  The hormone interference can even be linked to infertility of both humans and exposed wildlife.  There are many options on the market that provide physical barrier protection from the sun (e.g. Think, Green Beaver).  My preference is for zinc oxide based, but these do require regular application and can leave a white colour behind.  Using coconut oil on your skin has an SPF of about 4 or 5, which might not be enough for some people.

I do not recommend complete sun avoidance (if you've been in recently, you've seen my tan), but you can lessen time spent in direct sunlight during peak hours if you are sensitive.  Also keep in mind that eating foods rich in antioxidants, polyphenols, and healthy oils (not seed oils), can help limit burning.  You can read more about my thoughts on this here.


2.  I've been hearing of a lot of people getting tick bites...

Yes, tick bites are getting more common, even in urban backyards.  I've been discussing this with practitioners that work exclusively in the Lyme and chronic infections world, and their consensus is that there's no such thing as a 'clean tick'.  I've used Geneticks before and liked their testing service.  Read more about Ticks here.  The good news is that Lyme is finally becoming recognized in the mainstream medical community, even if diagnosis still isn't great in Ontario.

Luckily, the mosquitoes haven't been quite as numerous this year.  Conventional bug sprays could be harmful to your microbiome, hormones, and beneficial insects.  I suggest covering up exposed skin especially walking in long grass.  People have reported various success with different essential oils like:  lemon eucalyptus, geranium, thyme, cedarwood, and lavender for bug repellant.  You might have to play around with them to see what works for you.


3.  How does my nourishment and hydration change for the summer? 

As fresh produce becomes available we tend to naturally shift towards eating raw fruits and vegetables, and possibly more barbecues or smoothies.  We are continuing our garden at home this year and hope to have fresh veggies all summer.  The raspberries are ready and delicious!  Take advantage of local and flavourful seasonal items like peaches, cherries, peas and zucchini as they become available.  With respect to Traditional Chinese Medicine, we can tolerate raw foods in the summertime, but require more cooked foods in the winter.  This is the ideal season to enjoy salads!

Getting enough water to replace what we lose in sweat is key at this time of year.  Consider adding electrolytes to your water for added absorption (getting water into the cells).  Plain sea salt works, or for added punch I do like both LMNT and Re-Lyte powders.  My husband has a new obsession with Northern Hydration drinks from Caledon Hills Brewery, especially during this heatwave (I have no affiliation with any of these companies).  Another tip is to make an herbal tea, allow it to cool, and drink it as an iced beverage - nettle, rooibos and green teas work well for this.  You can also do juicy fruits, celery and smoothies for extra hydration.  Some of our summer indulgences, like alcoholic drinks and sugary snacks, are dehydrating to the body and we need to be mindful of our water balance.

Here's a guide:
            Body Weight in pounds divided by 2 is the number of ounces of water you roughly need
             eg.  150 lbs / 2  = 75 ounces  (2.2 litres) water


3.  Summer self-care

For many, summer can be a time for vacation, but the extra daylight can make it easy to stay up later and get up earlier.  Keep in mind you still need time for recovery, or else you may find your fun-filled summer catching up with you by September. With all of the extra battery charge we get from the sun, this is a good time to increase your activity levels and take advantage of evening walks.  Morning sun is also a great way to set your cortisol awakening response, part of your circadian rhythm.  The added fire we have at this time of year can give us great momentum to ignite some new health habits.  Also, summertime is often a wonderful chance to nourish your nervous system, taking advantage of some acupuncture to find some serenity.


4.  Do I still need to take my supplements?

Some people opt for supplement breaks in the summer.  For example, you might not need immune support in July like you do in November.  Your adrenals might be less taxed on vacation (or more stressed, depending on where you go and who you are with! haha).  Your liver could use some extra help breaking down alcohol and barbecued foods.  Your digestion might benefit from some assistance with ice cream and bread.  Clearly, it's all very individual.  This is why I recommend that you book seasonal check-ins to modify your plans to suit your needs - book here.  

I used to suggest taking a break from Vitamin D supplementation in the summer, however, more and more I'm finding that some people still do not get enough sunlight June through August.  Also, I've recently learned that a low dose of Vitamin D can be helpful for shielding the kidneys from EMFs, an extra bonus.

You can call or email us anytime for a quick refill pickup, or else use the link to my dispensary for online orders & delivery.  


5.  Are you available for appointments this summer? 

Yes, I am!  I do have some vacation time at beginning of August and some sporadic family commitments, but I will be available to help you with your health goals.  Book online or give us a call to set up your appointment times.  We can even even chat on the phone or by video to work with your summer schedule or location.


Delicious Food

To me, the most delicious food is nourishing, fresh, and flavourful.  The best thing about these whole foods recipes is that you can easily swap out ingredients and they still turn out beautifully (e.g. change cilantro to parsley, or cod to salmon).  Enjoy!

Beverages

• Iced Green Tea Lemonade
• Salty Watermelon Mocktail
• Coconut Strawberry Pineapple Smoothie

Food

• Watermelon Cucumber Quinoa Salad
• Cobb Salad Jar
• Steak Taco Salad
• Cilantro Lime Dressing
• Edamame Quinoa Salad
• Blackened Salmon Arugula Salad
• Turkey Taco Salad
• Grilled Honey Balsamic Chicken Thighs
• Cod Green Beans with Bacon Balsamic Tomatoes
• Black Bean Hummus Dip

 Wishing you a lovely and fun-filled summer!

See you soon,
Dr Christa



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

How Important is Sleep?  If you've ever experienced sleep disruptions, you know just how hard it can be to function when you aren't fully rejuvenated when you wake up.  Shift workers, people with young children or teenagers, and if you share a bed with someone that snores can all be reasons that your sleep is disrupted from outside sources.  However, commonly when people are concerned about their sleep patterns its because of imbalances from within. 

Turning the brain off at night, waking at 2am, hot flashes, reflux, pain and muscle cramps, having to pee, blood sugar dips and other internal factors can impact sleep.  From these examples alone, we can see that sleep quality and patterns can be altered from a wide range of variables!  It's also tricky because once bad sleep habits set it, it can be difficult to reset the patterns.

Fortunately, there are many ways to help achieve restful sleep, but its important to know what might be the cause behind not sleeping well.  When we sleep our bodies have a chance to rest and take out the trash, especially from the brain.  There are many downstream effects of sleep deprivation from increased risk of heart attacks, to cognitive decline, to elevated cortisol levels, to lack of focus, weight gain, blood sugar dysregulation, weakened immunity and increased cancer risk. 

So, while it might be easy to brush off feeling a little bit tired and choosing to watch one more episode of a show or read one more chapter of a book, eventually the ramifications can catch up with you.  Poor sleep over time can actually be one of the barriers to healing.


How do I Improve my Sleep Quality?

Again, this will depend on the reasons behind your poor sleep.  I've never quite understood how those fancy sleep tests can gather the information that they do (how do you sleep in a clinic with wires strapped to you?), but it might be important to rule out sleep apnea as well.

• Circadian Rhythm
  - our body clock intelligently dictates the release of cortisol in the morning and melatonin at night 
  - light exposure helps to set this clock, so getting sun within an hour of waking up and through the daylight hours is very helpful, while screens and fluorescent lights are not
  - sleep in a very dark room, if you can see your hand at night then there is too much light, you might need to get blackout curtains
  - taking additional Melatonin at night might be beneficial, especially for a shift worker whose body doesn't know if its daytime or nighttime
  - amber coloured glasses can help maintain proper bedtime signalling when using a phone or watching TV in the evening
  - there are red toned lightbulbs for bedside table lamps, book lights, and bathroom night lights too
  
  
• Trouble Falling Asleep
  - "busy brain" is the main culprit behind having trouble falling asleep, but it can also be from imbalanced circadian rhythm
  - choosing less stimulating activities before bed can help to calm the brain down, some people even find reading a book is too exciting!
  - bedtime yoga and meditations are a gentle way to switch the nervous system from sympathetic dominant "fight or flight" to parasympathetic "rest and digest"
  - limit caffeine intake, especially after noon
  - move your body throughout the day to expend both physical and mental energy
  - journaling or keeping a notebook to empty out whatever is on the mind can reduce the contents in the head, even thinking about your "to-do" list can keep you awake
  - sleepy time tea to help relax before bed, as long as this doesn't lead to waking up to urinate
  - other tools like: acupuncture, GABA or l-theanine, magnesium bis-glycinate, valerian root, reishi mushroom, skullcap, melatonin, passionflower and a homeopathic remedy called R14 are all wonderful options
  
  
• Trouble Staying Asleep
  - with this aspect of sleep it is especially important to consider the cause of waking up
  - the time and frequency of wake-ups can also help to determine the cause, for example, being awake from 1-3am is a classic "liver" time in Traditional Chinese Medicine, and 2-4am seems particularly common in perimenopause
  - again, depending on what message your body is trying to deliver, my suggestions will vary to include treatments for hot flashes, urinary frequency, stabilizing blood sugar, reflux and anxiety
  - some of my favourite suggestions include:  a small handful of pumpkin seeds in the evening, slow release melatonin before bed, evening meditation, a couple of drops of valerian root or a tablet of l-theanine, a remedy called "Relax Matrix" that contains inositol and magnesium and l-theanine, another remedy called "Cortisol Reducer", and regular acupuncture treatments

Here is another article I wrote with additional Sleep Solutions.

Poor sleep has so many downstream effects that its a crucial component of improving your overall health.  Sleep is a component of your 24 hour circadian clock, so the patterns of the whole day need to be considered to see a beneficial result.  It might actually be a relief to know that there are things you can do ahead of time to improve your overall rest, so that you can start the day with energy and enthusiasm.

Take good care,
Dr Christa