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

Is Social Media Your Doctor?  Almost everyone that has an appointment now has one or two questions about some health advice they've heard on TikTok, Instagram, Facebook, Substack or X.  Castor oil in the belly button?  Parasite cleanses?  Moringa or Zeolite?  Apple cider vinegar for everything?  Carnivore diet?

While some practitioners get frustrated with social media trends, I personally enjoy the questions you bring to me because: 

1. It means you are actively engaged and curious about your health 
2. You are not worried about sounding "silly" for looking at alternatives outside the mainstream landscape
3. Every day I am learning or being reminded of ways to help people

Naturopathic medicine is the art of selecting the best approach using evidence-based remedies and strategies.  You may desire natural ways of managing symptoms, but I am especially interested in addressing the reason the symptoms are appearing in the first place.It's a curious pairing, using tech to become educated on the old ways of nature and rediscovering the ancient wisdom of plants and Traditional Chinese Medicine.  But why is this happening? 

There's a surge of people recognizing that the health care system is not designed around wellness, and they want to do better for themselves and their families, to age more gracefully than their parents or grandparents have, or to avoid the health care system altogether, if possible.  There is so much that can be done in the meantime and these gaps are being filled by alternative health practitioners.  Also, there's the harsh reality that a very large number of Canadians do not have access to a family doctor or nurse practitioner, making it even more important to take responsibility for your own health (1).

In all honesty, I have trouble keeping up with every trend, but I do my best to experiment myself if I don't already have knowledge on the latest craze.  Whenever questions arise in multiple visits, I like to share some thoughts in an email because certainly there are others wondering the exact same things. 

Here's my take on a few of the most common topics I've been asked about lately, but medicine evolves and so might my opinion over time.  Our understanding of health shifts just as much as our bodies change in response to the environments in which we live, the nutrition we consume, and the thoughts dominating our perspectives.  Likewise, the remedies that "work" change over time as well, but I'll save that topic for another day.


Health Trends

• Castor Oil
  I personally love this one because I have been recommending castor oil ever since the first time I tried using it as a Naturopathic student.  Traditionally known as a laxative or to bring on labour at the end of pregnancy, castor oil has a wide range of therapeutic uses.  Castor oil packs (a fancier way of applying castor oil with heat) can be done over the liver, the thyroid gland, or the pelvic region as a way to stimulate drainage and healing of the underlying structures.  It can also be used on the face, in the hair, for dispersing cysts and to soothe aching joints.  I've yet to try it in my belly button! It's molecular weight allows it to penetrate through the skin and up to 4 inches deep into the body.  For this reason, it's important to choose organic and hexane-free sources.  I often suggest castor oil as an accompaniment to protocols for reproductive and hormonal concerns, digestion, liver health, immune support, and stress management.
  
  
• Parasites
  It's strange to think that we can only pick up parasites from traveling to far-away destinations, since we might treat our local cats, dogs and horses regularly.  Just as we've become accustomed to knowing that there are bacteria that live in our digestive tracts and on our skin, I think that parasites are also very commonly part of our microbiome.  And, just as there can be "good" and "bad" amounts of species of bacteria, we cannot discount the beneficial aspects of each one of these microorganisms that take up residence within our systems.  We call this relationship "commensal", where there is benefit to one organism living alongside another.  For example, bacteria in our gut can help digest food and impact our vagus nerve.  By definition, parasites do damage to their host, however, parasites can actually be doing us a short term favour by feeding on less desirable bacteria, fungi, and absorbing heavy metals, or shifting our immune systems.  Like any organism in our microbiome, the environment needs to support its presence or else it would not be there.  Not having enough stomach acid to kill off parasites coming in and having too much of the right food for them to stick around, are two big reasons that we might have them.  Getting parasites to leave requires a combination of altering the terrain so that its not so friendly, and also ensuring that they don't expel their contents on the way out.  Interestingly, many cultures routinely incorporate seasonal parasite cleanses, with spring and fall being especially good times and the full moon is another.  It's a great idea to have a balanced plan in place if you are considering a parasite cleanse, so that you don't aggravate your system.
  
  
• Apple cider vinegar
  Another favourite remedy of mine, apple cider vinegar is a pantry staple at my house.  While I haven't seen it provide overnight results for many symptoms, it has gradual beneficial outcomes on cholesterol levels, blood sugar and weight management.  Results can be quicker for digestive support, heartburn or sore throats.  ACV is a wonderful fermented food that can make a good salad dressing, be taken off the spoon or as a shot mixed with turmeric (that's what those shot glasses are for at the back of the cupboard).  If bloating or other symptoms worsen when you consume it, that also gives good information about where your imbalances lie and you might need a different approach.  I also recommend ACV topically either directly on the skin or in foot baths to clear fungal infections.  
  
  
• Carnivore diet
  There is no magic diet that works for every single person.  However, I think the best way to know what works well for your body is to experiment, and appreciate that you may even need different approaches at different stages in your life.  The carnivore diet lovers have reported weight loss, improved energy, increased muscle mass, better digestion (when being mindful of the best time to add in a little fibre).  Like the Atkins and other similar high protein diets, there's more healthful (eggs, grass-fed beef) and less healthful ways to eat animal-based meals.  Interestingly, some people with irritable bowel diseases have done very well on carnivore plans, when typically they've been told to avoid red meat for their gut issues.  One thing about the carnivore diet is that it provides substantial amounts of protein, which gives a whole bunch of beneficial outcomes.  Additionally, animal foods contain significant vitamins and minerals, which, given our depleted soil, may be a way of accessing larger nutritional value.  It's also a way to reduce inflammatory foods like sugar and processed grains.  Bone broth, one of the suggested carnivore-friendly beverages, is incredibly gut healing and we know just how impactful gut health is on almost every aspect of our well-being.  It makes sense to me that this could be a beneficial approach to eating for some people, with a later introduction of some other key foods.

I'm always thrilled to share in your success stories and work through your questions about the health trends that spark your attention.  Most of us are confused by the sheer abundance of information out there and need help deciding on strategies that work for our own unique needs.  I do not actually recommend using social media as your health practitioner, but the inspiration is wonderful!
Keep bringing me your questions and sharing your success stories.  I love being a part of your health story!

Dr Christa



1.  https://www.cmaj.ca/content/195/16/e592

The Benefits of Eating Protein

You may have heard that protein has been getting a lot of attention lately, but is the hype justified?  Protein is a macronutrient in our food, along with carbohydrates and fats, that our bodies require in large amounts.  In comparison, micronutrients are the vitamins and minerals required for various functions in smaller quantities.  Both are vitally important.

It is quite common for our diets to be heavily weighted towards carbs (bread, pasta, crackers, chips, cookies), because those foods are easier to grab on the run and often fill up the pantry and our bellies... temporarily.

The reason that protein is getting some recognition is because of the ways it supports key aspects of our health: metabolism, blood sugar regulation, immune function, muscle mass, and hormone balance.  


1. Structure

• Muscle mass & strength
  - recovery and repair
  - improves longevity
• Bones
  - protein intake also improves calcium absorption to encourage bone density
  - reduces fracture risk
• Skin, Hair & Nails
  - strengthen collagen scaffolding & keratin
• Weight management
  - uses more energy to breakdown and encourages muscle mass

2. Energy & Metabolism

• Blood sugar regulation
• Balanced energy levels
• Fewer cravings and feel more full
• Used to make proteins that aid in transportation of energy in the body (like ferritin)
• Requires more energy/calories to digest

3. Neurotransmitters

• Carry chemical messages from nerves to cells around the body
• Improves cognitive function
• Balanced mood
  - amino acids from proteins are used to manufacture neurotransmitters like: serotonin, dopamine and GABA

4. Hormones

• Adequate protein is needed for thyroid hormone production
• Hormones like ghrelin regulate appetite
• Insulin is a hormone that maintain blood sugar, and less of it is needed when protein is consumed
• Muscle and bone growth is stimulated by growth hormone and IGF-1
• Stress hormone cortisol can increase muscle breakdown
• Protein makes enzymes that metabolize reproductive hormones in the liver, helpful for detoxification
• Research supports higher protein diets for PCOS and diabetes 

5. Immunity

• Antibodies and immunoglobulins are made from proteins
• Cytokines regulate immune cells and play a role in inflammation
• Blood sugar balance also improves immune function (sugar can tank white blood cells)

As you can see, there are many benefits of eating protein even if you aren't a body builder!  Most protein sources are also abundant in several micronutrients, like zinc and selenium, which gives you a good return on your nutritional choices.


What about perimenopause & post menopause?

This is the area where you might especially be hearing about protein as a health superstar.  When key aspects of metabolism, hormones, and structure begin to shift, a more refined approach to our health begins to surface.  Often you will hear that we can no longer get away with 'bad habits' in our 40s and beyond.  What this really means is that the mechanisms that were keeping our bodies in balance before can no longer compensate.  Symptoms pop up to get our attention, which is actually a great thing!  This means we have an opportunity to make adjustments.  The key markers for longevity, fracture risk, cardiovascular health, muscle mass, and blood sugar regulation can all be improved with eating more protein.


How much protein should I eat?

The quantities vary greatly depending on your body type, fitness levels, and goals, so you will need to consider your own unique needs.  In general, I suggest getting at least 75 grams per day, which is 25 grams at each meal.  The calculation is here:

• 1-2 grams per kilogram of body weight (although some suggest even higher)

If you're like me, I have not started thinking about weight in metric - haha.  As an example, a 150 pound person would need anywhere from 68 to 136 grams of protein per day.

Caution for those with kidney issues, as a high protein diets might not be the best choice.  This is something to discuss with your health practitioner.


What kinds of proteins are best?

This question is a little trickier because there are different reasons from ethical, economic, to ease of digestion, that play a role in our protein choices.  Keep in mind that you would need to eat larger quantities of plant-based proteins to achieve the same amount you would get from animal sources.  A quick internet search will provide you with the number of grams of protein for each food.  You might be surprised to learn that one egg only provides about 7 grams of protein!  


What if I have trouble digesting certain proteins?

If you get indigestion from eating red meat, it's quite likely your stomach needs some extra support doing its job.  A digestive enzyme containing hydrochloric acid and pepsin or a spoonful of apple cider vinegar before a meal could be a great benefit.  Sometimes osteopathic adjustments also help with structural misalignment of this area.

If your troubles are more with beans and legumes, where you feel bloated or gasey after eating chickpeas or pea protein, it could be a digestive issue, a food sensitivity, or dysbiosis in the intestines causing fermentation.  Once again, digestive enzymes could be helpful, or selecting foods that don't create those symptoms.


Overall, I've been recommending that people look to add more protein to their diets because:

• it prevents energy crashes
• it lessens cravings
• it supports mood & stress
• it helps to support hormones
• it is high in other micronutrients

If you'd like to discuss your unique nutritional needs or digestion, please reach out!

Have a great day,
Dr Christa
​

Naturopathic First Aid Kit Must HavesThere are some items that I make sure we always have in the house for bumps & bruises, colds & flus, sore throats, sleep, and all sorts of things that can pop up out of the blue.  A well-stocked medicine cabinet allows you to support your body before the deeper symptoms set in, and to move through illnesses without suppression (read about Fevers here).  Of course, there are times where other medicines might be appropriate, this article is not about that part of the conversation.

Here are my favourite remedies to keep around at all times:

1. Arnica homeopathic
2. Salt
3. Melatonin or L-Theanine
4. Rescue Remedy
5. Colloidal Silver and/or A Vogel Echinacea Throat Spray
6. St Francis Ear Oil
7. Activated Charcoal
8. Dr Reckeweg R1
9. Dr Reckeweg R4
10. Antimicrobial Herbs - Acute Immune or echinacea
11. Magnesium or Epsom Salts
12. Vitamin C & A
13. Ground flax seeds
14. Digestive enzymes
15. Castor oil
16. Honey
17. Apple cider vinegar
18. Aloe plant

I'm sure there are more!  I kept thinking of new additions to the list.

Let's go through them.

Homeopathic Arnica

• I bring this with me everywhere, and my kids know to grab a dose or two for any bump, bruise, or fall.  Also great for the emotional impacts of these traumas.
• I buy this by the 3 pack.

Salt

• A pinch in water helps supply electrolytes.  Also wonderful to gargle in warm water for sore throats.

Melatonin and/or L-Theanine

• Great for bringing on sleep, especially with a busy brain.
• l-Theanine can calm the mind without causing drowsiness during the daytime.

Rescue Remedy

• Good for anxiety, before a big meeting or presentation.
• Very portable and comes as a small dropper bottle, spray, and gum.
• Apparently good for pets too (I am not a vet).

Colloidal Silver

• As drops or spray can be used as an antimicrobial both internally or topically.
• A Vogel's Echinacea Throat Spray is also a good option for soothing a sore throat

Ear Oil by St Francis Herb Farm

• For sore ears and ear infections, it contains olive oil, oregano, garlic and mullein.
• Also comes in an animal form (again, talk to your vet).

Activated Charcoal

• Mops up toxins from a range of sources, which is why it can be used in emergency rooms.
• Used at night away from food or medications can help with mold, yeast, and gastro bugs.

Dr Reckeweg R1 & R4

• R1 is an infection and inflammation remedy used for fevers, flus, colds.
• R4 is good for easing diarrhea and loose stools.

Antimicrobial Herbs

• My preference is for Echinacea and a formula I have at the clinic called Acute Immune, but you may like oregano oil or elderberry as well.
• Versatile options are best for keeping around at all times so they can be used in multiple situations.

Magnesium or Epsom Salts

• Internally, magnesium is calming, soothes muscle soreness, helps sluggish digestion, lessens headaches, improves sleep, and energy levels.
• Externally, as an epsom salt bath or spray is great for relaxation and muscle tension.
• Lots more about the benefits & types of magnesium can be found here.

Vitamins C & A

• Great antimicrobials and antioxidants.
• This week I was reminded in a podcast about how important extra Vitamin C is for smokers, whose levels crash with each cigarette.  There were also reports of scurvy in the news over this past winter, particularly in malnourished elderly but also I think in anyone consuming largely processed food diets.

Ground Flax Seeds

• Help add fibre to the diet for smoother, formed bowel movements.
• Bind extra estrogens, cholesterol, and other things to allow for excretion.

Digestive Enzymes

• Assist breakdown of heavy meals or foods that commonly trigger heartburn.  Also for foods that don't always agree or cause bloating.
• Best taken before eating, however can be used during or after a meal.
• Also great to take on vacation.

Castor Oil

• I use this for everything:  liver support, lymphatic drainage, smoothing skin, reducing pain.
• You've probably heard about it on social media, but I've been recommending it for years.
• I don't suggest taking it internally though, its a very potent laxative.

Honey

• Great for sore throats.
• Can be applied to wounds, it's an antimicrobial.
• Local honey during allergy season can help soothe allergic rhinitis

Apple Cider Vinegar

• Before meals can be used instead of digestive enzymes to stimulate digestion.
• Used topically can be helpful for some skin issues, also makes a good foot soak when added to hot water.

Aloe Plant

• Mine is looking a bit sad lately, but aloe plants contain a nice gel that can soothe minor cuts and burns.  
• It also helps purify the air.

Of course you will accumulate these remedies over time, but it's nice to have an idea of the range of items you might find beneficial to keep around.  I like to have things in my cupboard that can be used for multiple purposes, just as when I'm selecting a treatment plan I choose remedies that address several symptoms at once.  

Keep in mind this is for information, not advice, but I'd be happy to set you up with a plan for you and your family.

I hope this email finds you well and healthy, and now confident that you have the ability to create your own Naturopathic medicine cabinet at home.
Dr Christa

Happy Spring!Today is the first official day of spring!  What a change in spirits now that the sun has been out, it's been so nice to see all of your smiles.  The spring marks the unofficial start of a new year, when we awaken from hibernation and prepare to grow.  You might be feeling a renewed spark, desire to eat differently, or wanting to get outside.  You could also feel compelled to let go of some of the habits you developed over the winter months, and create new routines.

With spring comes the return of environmental allergies, if you have them - snow mold, windy days, and pollen can bring on itchy eyes, sinus congestion, and runny noses.  If you know that you typically experience seasonal allergies, now is the time to get started with a plan to reduce your symptoms throughout the year.  My favourite strategies for managing allergy symptoms are:

• Quercetin
• Vitamin C
• Nettle
• NAC
• Acupuncture
• read more here

I have found that allergy sufferers have been experiencing more symptoms the last few years, which I suspect is due to inflammation, overwhelmed livers, and high stress levels.  These are all things that we can work on together.

It's also a wonderful time to utilize liver supportive herbs or homeopathic remedies, as well as consider anti-parasitic protocols. 

After approximately March 15th, the angle of the sun makes it possible to make Vitamin D again.  Considering that most blood work is showing low Vitamin D levels in people that do not supplement or that supplement at a low dose, this is exciting news!  There's an App called "My Circadian" and another called "D Minder" that can help you to determine your best times for sun exposure (I have no affiliation with these apps).  There's some cool research that shows getting sunlight during the spring will help to prepare your skin and body for the stronger rays of summer light.  Our bodies are so smart!

Now that the snow has melted, I encourage you to get outside to walk, if you are able, or on a walking treadmill indoors.  Walking 8,000 steps per day has been shown to:

• lower heart disease risk & blood pressure
• reduce type 2 diabetes
• reduce risk of premature death by 40-50% (1)
• trim abdominal weight
• improve mood & well-being
• benefit joints 

I know that some of you have been feeling the weight of the world lately.  I find that getting into nature is a wonderful way to let go of the heaviness of the news, which is another reason that I recommend walking.  I've long been an advocate for working on your own inner self as a way to find peace amongst the chaos, and focus on that which we can control.  This conversation has been coming up a lot lately, so I thought I'd share it here too.


I can't wait to see you for your spring check-in!

Dr Christa


1.https://www.medicalnewstoday.com/articles/brisk-walking-1-to-2-days-a-week-reduce-all-cause-cardiovascular-mortality

While January seemed like it was the longest month ever, February has gone by in a flash.  It might not seem like it with all the snow, but spring will be here soon.  The sun, when it's out, definitely feels stronger and the days are brighter (I took this photo this morning).  I'm not a skier, but last weekend I went snowshoeing with my friend and it was gorgeous!  Staying active in the winter is the key to keeping spirits up and lymph moving.  

Snow Shovelling Injuries

It's been a good old fashioned snowy winter, but not everyone's bodies have held up to all the shovelling.  Shovelling is an ergonomically challenging activity, with the bending and twisting motions, which makes it a common cause for injury and soreness.   What can you do?

• strength train so that you're ready for more strenuous movement
• stay hydrated with water, teas, soups, and electrolytes
• maintain flexibility with yoga and stretching
• treatments:  acupuncture, massage & chiropractic adjustments
• epsom salt baths or magnesium lotion/spray for sore muscles
• keep posture in mind (bend your knees, etc) and pace yourself
• enjoy the fresh air
• for muscles and joints you may need support from curcumin, magnesium glycinate, boswellia, glucosamine, MSM and ginger

Thermography

I'm excited to share that we'll be hosting Thermography Clinics on May 21st and November 7th.  Have you ever heard of Thermography?  It's a really neat way to assess the function of different tissues like the upper body, lower body, breasts, and head/neck (including thyroid).  You can read more about it here.  A common question is whether this is a replacement for mammograms, and the answer is no.  However, thermography is a noninvasive way to gather more information about your body.  It can show signs of underactive thyroid, lymphatic congestion, and disease risk.

• Book Your Thermography Appointment with Julie 
• Ask Julie your questions about Thermography by phone 1-866-681-8847 ext 2 or email julie@somatherm.ca

A Few More Things
It's been a tough winter for coughs and other illnesses.  I've fine tuned the best remedies for the current season, so please reach out if you need help supporting your body through the healing process.  If you're continuing to struggle, there's usually an obstacle blocking your healing.  For kids, this can be not enough fats or too many simple sugars in the diet, an imbalanced microbiome, or nutrient/mineral deficiencies like vitamin D, A, C, or zinc.

I appreciate your understanding this past week when my email and website were down.  Everything is back up and running again now!  It may take me a couple of days to catch up, but if I haven't responded by Monday please feel free to resend anything I may have missed.

We've also been able to push the snowbanks back and make more room in the parking lot.  There's so much snow! 

Take good care,
Dr Christa
 
Book your next appointment here
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This article is intended for information purposes only and does not replace medical advice.  

Holiday Health Challenges

There are two times of year that our health goals tend to take a back seat, one is the summer and the other is right now.  I am absolutely a big fan of celebrating and enjoying the magic of each of these times, however, the summer often provides additional opportunities for healthy living - sunlight, movement, fresh produce - while the winter time, maybe not as much.

I find that during the holidays there is more indulgence in sugar, alcohol, and dairy (cheese), which can leave you feeling sluggish and like your digestion is off.  The weather can limit time spent outdoors, and extended times of darkness plus doing a lot of things you "should" can also challenge your energy levels and inner spark. 

After more than a decade in practice, I find it so interesting that each year there are trends in how people approach the holiday season.  This year, many of us seem to be tired and not quite as "into it".  Others are traveling and spending time away with family.  The Christmas light displays have been extra special though!

To support your body through the holidays, here are some general things I commonly recommend:

• Digestion
  - Digestive enzymes might be needed to help break down heavier meals, or foods you don't usually eat (either due to preference or sensitivity) - take one with each meal, with your biggest meal, or when eating problematic foods
  - Probiotics can settle digestion, support mood and the immune system - usually a broad spectrum multistrain version is best, taken once per day
  - Skip snacking or keep your normal mealtimes consistent with your typical schedule (the human body loves routine)
  - Eat soup and lighter meals in between heavier ones
  - Choose cooked foods, not raw or damp - in Traditional Chinese Medicine it is suggested to avoid raw veggies & salads and dairy in the colder months
  - add fiber to keep digestion moving, either ground flax, chia seeds, or psyllium
  
  
• Alcohol
  - many are cutting back on alcohol as they recognize the effects it can have on health (for perimenopausal women it can trigger hot flashes)
  - some symptoms of consuming alcohol can be due to the depletion of nutrients, dehydration, sugar, the microbiome, and impact on the liver
  - a B Vitamin complex, Magnesium, Probiotics and ensuring adequate water intake can all help, but for some I'd also add in Milk thistle and NAC for additional liver support
  
  
• Energy
  - this one is trickier because you need to figure out the cause of low energy:  is it inadequate sleep, too much time inside, not enough movement, draining relationships, over-giving, not eating the right foods or overdoing sugar, carbs & alcohol?
  - once the source of low energy is sorted out, the right supports can be given
  - ask yourself, where is my energy leaking? 
  - continue to get morning sunlight on your body to help your circadian rhythm and mitochondria
  
  
• Stress & Adrenal Health
  - with busyness comes extra demand on our physical and mental capacity, which can be stressful even if it's "good stress"
  - schedule in moments that fill your cup to create some balance in your days and weeks
  - create boundaries for your time and behaviours you will tolerate
  - reflect on the times of year that you feel burnt out and plan next year's vacation days to prevent getting to that point again down the road
  - know that the holidays can bring up complex emotions and not everyone enjoys this time of year
  - the key nutrients for the adrenal glands and nervous system are:  B vitamins, Vitamin C, Magnesium
  - herbs are a beautiful way to offer additional support:  holy basil tea, ashwagandha in capsules or as a powder in smoothies - there are many, each one with their own niche
  - after the holidays we tend to reflect on what we would do differently next year, put a reminder in your phone for next October or November to remind yourself of these revelations in order to make a conscious decision next holiday season
  
  
• Getting Sick
  - I am sure you are like me where sickness sets in when you've gone too long without rest, or eating less than ideally
  - November and December is often called cold & flu season, but it's also that we have less activity, more indoor air, less sunlight, and on and on... 
  - apart from ensuring you don't get rundown, there are several herbs, vitamins and probiotics that can help support your immune system or lessen the severity of illness -> these remedies are very nuanced to your specific vulnerabilities and individual needs
  - I have recommended St Francis Herb Farm's Deep Immune and Deep Immune Kids for years for prevention, and then other symptom specific options during times of illness

For more ways to support your digestion, liver function, holiday weight gain, and emotional wellbeing, you can read my holiday health & recipes post here.

Wishing you all the best as we wind down this year and prepare to start a new one,

Dr Christa
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Why am I always cold?

Temperature is a funny thing, where some of us are wired to run a little hotter and some of us are often chilly.  As a toddler my oldest son, for example, would forever be taking off his mittens and unzipping his coat because he was sweating in the middle of winter!  Eventually, I figured out that he simply needed fewer layers to be comfortable.  

Quite often women are of the cooler type, until perimenopause, but men can also feel that way too.  As we move into the colder months that feeling of chilliness can be exacerbated.  Of course, you know me, I'm always excited to share with you what this symptom might mean and what you might be able to do to help recalibrate and come back into balance.  

Reasons for being cold:

• Hypothyroidism
  Our thyroid glands are like our bodies speedometer, telling us to slow down or speed up metabolism, which in turn can make us colder or warmer.  Always feeling cold, even when others are clearly comfortable, can be a sign to look further at your thyroid function.  Iron deficiency can also go along with an underactive thyroid, more on that in a moment.
  
  
• Circulation
  The quality and flow of our blood is also related to feeling hot or cold.  Having a lower heart rate can be a part of it, so can low iron or vitamin B12.  You can read more about iron deficiency here.
  
  
• Mitochondria
  Mitochondria are like the little energy producing powerhouses within every cell.  If our mitochondria are not running at full speed or if we have fewer of them, we'll see fatigue and also a progression towards many different diseases (cancer, metabolic syndromes, cardiomyopathy, obesity, neurodegenerative conditions, fibromyalgia/chronic fatigue), since mitochondria are involved in RNA/DNA processes, detoxification, as well as synthesizing cholesterol, hormones and hemoglobin.  Various things can slow down the ability of our mitochondria to work effectively, like the CoQ10 depleting statin medications, or can impact the ability for nutrients and signals to enter the cell and reach the mitochondria.  I'll save the rest of that conversation for another day.
  
  
• Lack of light, or the "wrong" kind of light
  Very simply, melanin, the thing that gives our skin pigment, absorbs visible and invisible light and produces energy.  The quality of our light sources, with natural light being the best and blue light from screens being the worst, will dramatically change our energy levels.  Vitamin D is another element here, as is circadian rhythm because natural light will cue our other hormones to rock into daytime or nighttime modes.
  
  
• Body composition 
  Muscle tissue is more dense with mitochondria and is more metabolically active, which generates more energy.  Conversely, adipose tissue can provide insulation, but there's a difference between white fat (the type we think of generally) and brown fat, which is more compact.  Babies have brown fat to keep them warm because they can't shiver, but adults have a little bit as well.  Brown fat is named that because of the colour provided by the density of mitochondria, again those little energy producing engines of the cell are important.

What can we do?

• Cold exposure
  - Cold plunges are popular right now, but contrast hydrotherapy (alternating hot and cold water showers) are another way to access this temperature treatment
  - Going outside in the winter for a few minutes without a jacket or with our neck exposed will awaken mitochondria and also increase brown fat composition -> sometimes I will do this on a winter morning when I take my dog outside
  - If you are already chilly, this might sound like torture, but if you start with short amount of times gradually, it really does help improve temperature regulation
  
  
• Healthy light & heat sources
  - Natural light is best, even on a cloudy day
  - Incandescent and full-spectrum light bulbs indoors
  - Red light devices have tremendous healing benefits as well
  - Fire is a great source of red light
  - Sauna - any kind, we have an Infrared sauna at the clinic
  
  
• Optimize circulation
  - Movement is a great way to facilitate blood flow
  - Investigate your thyroid, iron, B12, copper, fibrinogen and other factors that indicate healthy blood flow and treat accordingly
  - Touch therapies and acupuncture are also great strategies
  
  
• Build muscle
  - Strength training will increase the amount of muscle on the body, and muscle is dense with mitochondria which will produce energy, the more metabolically active our tissue the more heat we generate
  - Eat sufficient protein to maintain muscle mass, this often means 100 grams per day
  
  
• Mitochondrial support 
  - Depending on the cause of mitochondrial dysfunction, there are multiple ways to support their function: CoQ10, NAC, ALA, Carnitine, NADH, B Vitamins, Antioxidants, Hydration, are all good examples.  There are some great combination products out there to help.
  
  
• Wrap your kidneys
  - Traditional Chinese Medicine tells us that keeping our kidney area wrapped up in the wintertime will help us to stay warm - use an undershirt, scarf, or there are fancier garments you can buy.

Staying warm in the winter can be a challenge for some of us, but if we listen to our bodies we can find ways to come back into balance.  I look forward to some cool, sparkly days to come!

Dr Christa
​

​The Clinic has been buzzing the last couple of weeks, which is so exciting!  The natural wind down of summer seems to happen when school starts so I've been seeing a lot of people ready to: 

• get back on track with food, movement & sleep
• strengthen immune function
• create balance in their lives to manage stress
• tackle symptoms like heartburn, constipation, allergies, worry, hormone imbalance & joint pain
• listen to their bodies' calls for help

Shortly, we will begin the transition into a new season.  In addition to the topics I just mentioned, it's also a great time to think about switching into your fall/winter supplement routine - and actually just finding some routine, in general.  

Some of the things I've been commonly suggesting:

• continue to get morning sunlight and create a magic morning
• eat lots of protein
• ramp up your water with salt - I've discovered "LMNT", so yummy
• schedule your days, weeks, month, and year
  - not just work and appointments, also include exercise, meditation, vacation
  - parents can start with telling their families that they aren't available at a specific time of day ... it's important to take care of yourself also!
• everything perimenopause - LOL (more on that to come)
• prioritize sleep
• know your trends - if you get sick every October, if you have trouble kicking sugar after Halloween, if you get sad every winter - now is the time to plan ahead

I will be doing the fall detox group again, so watch out for those details to come in the next couple of weeks.  There is still a lot of warm weather and beautiful fresh produce ahead of us (my poor tomatoes, but the cucumbers were excellent this year!).  It's always a great idea to address health from a place of prevention, whenever possible.

Here are a few seasonal recipes for inspiration:

• BBQ Salmon Bowls with Peach Salsa
• Chickpea, Edamame & Quinoa Salad
• Lentil & Cucumber Balsamic Chopped Salad
• Chicken Caesar Mason Jar Salad
• Peaches and Cream Chia Pudding
• Peach and Tomato Salad

Looking forward to your next check-in with me!  If you don't see your ideal time available, please add yourself to the waitlist and we will reach out when something pops up.

See you soon,
Dr Christa