The other day, while I was out for a walk, I listened to a podcast with this episode title "Bloom Where You're Planted" and I thought it fully resonated with what I'm noticing right now.

Traditional Chinese Medicine (TCM) labels the season from mid-August to the Autumn Equinox "Late Summer" and I completely adore this designation of a 5th season.  The energy of this time is completely different from July.  July energy has momentum, growth and excitement of all the doing.  Late summer is a more grounded energy, more of a holding pattern as we still enjoy nice weather but start to mentally prepare for the transitions to come.  I know you can feel the difference too, as my calendar has been full with people checking in to stay on track before September busyness comes (and a lot of new patients too).

This season highlights the TCM spleen and stomach organs, the ones responsible for digesting and absorbing food.  You might be feeling called to enjoying more cooked foods, even if you serve them cold, and moving away from ice cream and popsicles. 

Supporting your digestive function is important now: 

• chewing your food
• adding apple cider vinegar to salad dressings
• having fermented foods like sauerkraut, kimchi, kefir and kombucha
• sitting down to eat (without a screen)
• eating outdoors 

These small habits can create tremendous impact in your health, it doesn't always need to be fancy or rigid.

It's also a perfect time to start preparing your immune system for the coming fall: 

• going to bed a little earlier
• easing off sugar and alcohol
• walking
• taking in all the sunshine we can

Prevention is the best form of medicine. 

Depending on your health needs, it could also be the time to bring in some herbal and nutrient supports as well like Deep Immune, Elderberry, Reishi or Vitamin D.  Students and people with busy fall schedules, should think about adrenal (stress) support, like Ashwagandha or Rhodiola, as well (we can design your plan together).Ok, so back to this idea of "blooming where you are planted."  We so often get caught up in the doing, the comparing, the busyness, that we don't regularly stop to reflect on how we can be happy with where and who we are right now.  

Our capacity for "more" isn't growing, and many of us are feeling a greater pull towards simplicity.  This isn't about shrinking this is about prioritizing, it's about grounding, it's about regulating and it's about nourishing.  Where can you find joy in what is already there - the flowers in your garden, the bird in the tree, the sunset, the people you care about, the grass under your toes and the fresh flavours of produce during harvest season?

Importantly, it's time to recognize that we really need a health team to support our wellness.  Know who your people are and maintain those relationships to stay well and also to know where to turn if things do go sideways.  Book your appointments out in advance for the rest of the year, so that you build your schedule out around your own self care.  Our best intentions can easily get sidetracked otherwise.

As I reflect on what has been an amazing summer, but filled with some unexpected and unwanted surprises - like my husband tearing his hamstring and my mother-in-law being the the hospital - I recall what has made all the difference in riding the waves: nature, sleep, whole foods with protein prioritized, strength training & walking, gratitude and my people.  Herbs and nutrients have helped a lot too.  I typically take a summer break from supplements, but this year I felt the extra support was needed.

Many people found last winter to be extra challenging.  While we don't know what this next one will be like, we can take what we learned from last year and use those skills and information to help us thrive through the next six months.  Bring me your concerns, symptoms, and observations from last year and let's plan to do things differently.

I hope you enjoy the rest of the late summer and I look forward to seeing you soon!
Dr Christa

How to Support Your Deep Lung Health
​The skies have been a little bit interesting lately as we acknowledge the presence and complications of forest fires in Northwestern Ontario communities right now.  The eeriness and the difficulty breathing in other parts of Ontario and neighbouring states and provinces means that many people are thinking about their lung health.

The main function of the lungs is to facilitate gas exchange, bringing oxygen into the body and releasing carbon dioxide.  Additionally, the lungs act like a filter, they regulate blood pH, and they moisturize incoming air.

Whether you notice changes in your breathing or a heaviness in your chest or not, everyone is affected by air quality on some level.

A few years ago when we had a similar situation, I wrote about Supporting Your Body When Air Quality is Low.  This post is particularly geared towards acute exposure, with focus on antioxidants and air filtration.

Unfortunately, these past couple of winters also presented lung challenges with an uptick in bronchitis and pneumonia illnesses.  Given the increased susceptibility of the lungs, combined with the extra pressure from poor air quality, it's time to go a little deeper with your lung health.

• Microbiome 
  I know you've heart of the mind-gut axis, but did you know there's also a lung-gut connection?  The gut and lungs originate from similar embryologic tissue, both perform similar functions of providing a barrier to the outside, and they communicate with each other via blood and lymph.  The microbes in the gut influence the immune function and disease outcomes of the respiratory system.  We also see a connection between gut disruption in children and the development of allergies and asthma. (1) Clearly this is a huge topic, but to simplify it:  tending to our terrain is important, and probiotics might be indicated.  Also consider the various other things that impact a healthy microbiome like eating whole foods (blueberries), limiting glyphosate exposure, and only taking medications if really needed.
  
  
• Herbal Support
  There are many herbs that encourage lung healing and support their function.  Mullein (Verbascum thapsus) is commonly used for soothing irritation, settling coughs and sore throats.  It also has some antimicrobial properties, which make it helpful for ear infections.  I like to use Lung Cleanse (Alpha Science), especially following an infection or after quitting smoking to improve blood flow and remove mucus from the lungs.  Certain essential oils or teas like thyme and peppermint are also great for opening up the airways.
  
  
• Vitamins & Nutraceuticals
  There's a range of supplements that help out the lungs, but NAC might be my favourite for its ability to increase Glutathione (antioxidant) and thin mucus.  Vitamin A, Omega-3, B Vitamins, Magnesium and many more may also be indicated.  Smokers should always consider Vitamin C.  In some scenarios, glutathione can be nebulized (breathed in) as an effective lung healing treatment.
  
  
• Breathing
  When we are unwell or stressed and when we age, we tend to rely on breathing from the upper part of the lungs.  Taking time to retrain our breathing, filling and emptying the lungs completely with deep breaths (but not hyperventilating), is helpful to restoring function, lessening asthma and lowering stress levels.  There are several programs, videos and guides to help with this important skill.  It's funny to think that we could be performing such a basic thing completely wrong!
  
  
• Emotions
  Traditional Chinese Medicine tells us that grief will often show up in the lungs (and anger in the liver etc.).  Other sources that connect physical symptoms with emotional expressions say that lung infections represent overwhelm, pressure and exhaustion, not feeling appreciated, conflict in the family, or fear of taking in life fully.  I find homeopathic remedies work well here, and possibly referring for energy healing/counselling/therapy.  Sometimes even the acknowledgement of emotions, or the burden you've been carrying, is enough to help them move through.
  
  
• Support all the Emunctories 
  The lungs are part of the system that detoxifies, metabolizes, and removes waste from the body.  I've seen time and again that when one of the systems is blocked or challenged, it puts pressure on the others.  Keeping the kidneys, liver, bowels, and skin functioning well will alleviate additional strain on the lungs.  The body is connected.

Given the nature of the air quality, I anticipate many bodies will be purging the lungs in the very early fall.  This means we could see respiratory symptoms, like coughs and mucus, earlier than usual.  Taking the steps now to support your body will help you to move through these challenges.

I should also let you know, there's a great stool test to determine your microbiome health.  This allows us to be very intentional about the probiotics and other treatments we select for you individually.

I hope you are having a great summer so far,
Dr Christa


1.  https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2025.1693964/full

When we think about why our health is important to us, it really comes down to a few things:

• feeling good
• living well
• aging gracefully

What I call bone health, you might think of as preventing osteoporosis or a fracture - which really means maintaining independence.  What I call blood sugar regulation, you could think of as good cognitive function and avoiding neuropathy.  And on and on.  

Longevity isn't just living a long time, though, it's also living well for that time.  We have all experienced family members and friends who have had difficult health issues in their later years.  It's heartbreaking and challenging for everyone.

Now we do know that 70-80% of chronic disease is preventable through lifestyle. (1)  "Lifestyle" in this case refers to eating well, exercising, and limiting tobacco and alcohol.  I'd also add to the list: maintaining social connections, a sense of purpose, and reducing chemical and pharmacological burden.  It's incredibly empowering to know how much influence our choices have on our health!


How do we measure our longevity?

There are 4 key metrics that can help us to gauge our potential to age well.

1.  Grip strength
     - Yep, this is the old high school gym class thing we did.  You don't need to use that old gym class machine though, if you have noticed that it's becoming more tricky to open jars you are experiencing a change in grip strength.  You can improve your grip strength with regular weight training, simply holding a dumbbell will increase it.  Also, keep attempting these tasks rather than passing them off to the strongest person in the house, it won't improve if you don't work at it.

2.  Getting up from the floor
     - Going from sitting on the floor to standing up without using your hands to pull yourself up, is a measure of strength and balance.  All forms of movement will help this skill, keep practicing because avoiding it won't make it better.  If it's too challenging, break it down into parts and begin with little squats while holding onto a doorknob or the back of the couch, then work up to rising from the floor.

3.  Blood markers
     - Blood sugar, or HbA1c, is particularly important, but also hs-CRP, fasting insulin, and vitamin D levels.  Keeping inflammation down and blood sugar managed are especially critical to our longterm health.  Check in on these values every year or two in order to watch your trends.

4.  Waist circumference
     - Holding onto adipose tissue around the abdomen indicates visceral fat storage which increases risk of metabolic and cardiovascular disease, the main cause of mortality worldwide.  Ideally, men will maintain a waist circumference below 37 inches (94 cm) and women below 31.5 inches (88cm).  Having a waist larger than 40 inches (102cm) for men, and 34 inches (88cm) or women carries a much higher risk. (2)  Of course, there is individual variability depending on your own personal stature.  I like to combine this data with body composition analysis, which looks at % of muscle mass and body fat as well.  (Notice we aren't talking about your weight on the scale?)


Viewing our health through the lens of prevention is important at any age, but is even easier if we start in our younger years.  More and more people are becoming aware of our potential to age well, so that we can enjoy our lives at any stage.  And really what this means is being able to play with grandchildren, keep playing a sport we love, or stay mentally sharp.  If you have witnessed a parent, relative or close friend experience osteoporosis (bone loss), sarcopenia (muscle loss), or any other long term changes (many of which are from nutrient depletion from nutrition, absorption, or medications), you know the effect it has on quality of life. 

The good news is that there's so much we can do!  

If you are interested in taking your health to the next level, staying independent, and doing the things you love, even if you are feeling good right now, we should definitely plan out your next steps.  Why wait until something goes wrong?

Looking forward to seeing you soon,
Dr Christa


1.  https://nutritionsource.hsph.harvard.edu/disease-prevention/
2.  https://www.heartandstroke.ca/healthy-living/healthy-weight/healthy-weight-and-waist
Book Appointment
Summertime at the Clinic

At this time of year there's a lot of fun stuff on the go!  If you need to move your upcoming appointment we will do our best to accommodate your schedule, but remember that we do have a 24 hour cancellation policy.  

If your preferred appointment time isn't available, we will gladly add you to the waitlist and contact you if we can fit you in.

For your supplement refills, please email [email protected] or call 519-942-9990.  We can prepare your order and leave it in the dropbox after hours, if needed.  You may also use my online dispensary.


Dr Christa's Summer Holidays

Summer is a great time to relax and unwind.  Practitioners like me need this time in order to be better clinicians!  I'll be in the office, but I do have some time aways as well.  Book your appointments ahead of time to stay on track and avoid disappointment.

Sunshine for days, and now some heat and humidity, makes me start thinking about hydration.  Even though it's important all year round, once the temperatures rise and people start to sweat, keeping on top of hydration becomes even more critical.

Believe it or not, though, simply increasing your water intake does not necessarily help you to absorb and get the water into your cells.

Signs you need to think about hydration:

• Thirst - if you're thirsty, you're already working from a deficit
• Hunger - sometimes confused and felt before the cue for thirst
• Dry skin, eyes, hair - cellular hydration is inadequate
• Sweating - water needs to be replaced
• Stools - loose/diarrhea/constipation, loss of water or not enough
• Swelling - fluid regulation, pooling or inflammation can be from electrolyte imbalances or other causes
• Urine - dark or very yellow is concentrated and more fluid is needed (unless you take B vitamins or eat beets, which will change urine colour)

I am aware of the hilarious meme about how kids in the 80s (and before that) survived without carrying around a $50 water bottle.  It's a valid point.  Yet, of course we are interested in optimizing health - thriving and not just surviving.
Here are some things to consider:

• Water Calculation 
                Weight in pounds / 2    = # ounces of water per day
                  e.g.   150 lbs / 2 = 75 ounces (2.1 litres)
  
  This is a general number, before exertion and sweating, but it's still a helpful gauge.
  
  
• Herbal Teas
  - I count them as hydrating and they even provide extra minerals which can improve absorption.  For summertime, I've been suggesting that herbal teas be cooled and turned into an iced version, adding lemon and/or a drop of maple syrup or honey, and kept in the fridge.  Many of my patients regularly drink nettle, dandelion, hibiscus, motherwort, lemonbalm, spearmint, or other medicinal teas.  A warm weather option is welcome.  Oh and you can also turn it into popsicles :)
  
  
• Fruits and Vegetables
  - Juicy fruits and vegetables contain water in a gel form, which is wonderfully hydrating.  As produce comes into season, each plant has it's time to shine - nature provides what is needed.  Soon we'll have strawberries and fresh lettuces, then later cucumbers, celery, watermelons, and peaches.  The added nutrient benefit is also helpful for health.
  - I also like to keep a water jug with a few slices of lemon, cucumber, or a few strawberries in the fridge for some yummy flavour.
  
  
• Electrolytes
  - There are some good premade combos, just watch for added ingredients like sugar or fillers.  Coconut water is considered "nature's electrolyte drink." You can also make your own with sea salt, lemon juice, maple syrup/honey, and baking soda. 
  - Stay away from "sports drinks" - you know the ones, they have a lot of sugar or artificial sweeteners, PFAS (forever chemicals), bromine, dyes, and other chemicals.
  - These are great mid-afternoon, timed around workouts or sweating.
  - People with POTS do well with this extra boost of sodium.
  
  
• Sunlight
  - Sunlight helps to structure water in the body and maintain cellular hydration.
  
  
• Blood & Lymph
  - Fluids move through the body via blood and lymph.  Maintaining circulation and lymphatic flow is important for delivering nutrients, and removing waste.  Movement is a great way to do this, but also consider the many ways that these systems become congested.  Lymph fluid collects a lot of garbage and can get 'stuck' or 'sluggish', which limits water getting into the cells.
  
  
• Kidney Health
  - The kidneys remove or conserve water in order to regulate blood pressure and excrete waste.  Dehydration strains the kidneys, and makes kidney stones, damage, or urinary tract infections more likely.  I regularly support kidney health in order to work on these symptoms.
  
  
• Safe storage
  - Plastic water bottles leach microplastics into the water, and should be used for emergencies only.  Use them at a concert, or other event, but at home try to avoid plastic storage as much as possible, especially when heated.  Don't leave water bottles in the car!

As we prepare for summer to arrive, remember that each season has it's own unique health needs.  Check in with me soon so we can create your personalized plan to bring wellness into your summertime.

Take care,
Dr Christa

Why aren't we making good collagen?  
​You might remember the trend a few years ago, everyone was taking collagen in all kinds of forms.  It's not quite as popular as it was, but collagen remains a common supplement because of the outcomes people notice when they take it:  smoother skin, less joint pain, fewer injuries, stronger hair and nails, and improved gut health.  What's really going on?

What is collagen?
Collagen provides structure, strength, protection, elasticity and support within our bodies.  It is the main building block for skin, bone, ligaments, muscles/tendons, and connective tissue, and its also a part of blood vessels, gut lining and organs.  Your total body protein is made up of 35% collagen, it's pretty important.  There are three main amino acids that make up collagen:  proline, glycine, and hydroxyproline.  Together, these strands form together in a triple helix structure which, to put more simply, is kind of like a hair braid.  Vitamin C, Manganese, Zinc, and Copper are also required to produce this structure.

What impacts collagen?
Over time, the quality of collagen slowly declines and the turnover increases.  This particularly happens as hormones dip, but is also influenced by sugar and processed/inflammatory foods, smoking, and direct impacts of collagen damaging conditions like rheumatoid arthritis, lupus, scleroderma and other connective tissue diseases.

These changes show up as these common concerns:  wrinkles, smaller muscles, muscle weakness, stiffness, osteoarthritis, joint pain, lack of mobility, changes with hair and nails, gut issues, blood flow or clotting issues.

Ok, now that we're through the nitty gritty science of collagen, let's talk about what's going on.

When I looked through some of the mainstream medicine info about collagen protection and support, the suggestions were to use sunscreen to limit UV damage, eat a Mediterranean diet to provide good nutritional elements and antioxidants, to consider facial filler injections, and not to bother with collagen supplements since there's insufficient data.

There's so much more to think about.  We can do better.

We are seeing more and more kids, teens and young adults showing signs of collagen issues.  They are prone to injuries, have hypermobile joints, are in pain, have POTS (postural orthostatic hypotension) which creates challenges with dizziness, anxiety and heart rate, or have chronic constipation.  This age group could be struggling from poor nutrition, but their collagen issues are not from age or lifetime UV exposure.  These issues could also happen in adults, especially when there are concerns that have been persistent for decades.

What else is going on?

• Vitamins & Minerals:  As soil quality continues to decline from our agricultural practices, so does the nutrient content of our food.  Minerals like zinc may not be available in adequate quantities in our food without effort, and processed foods contain even less.  Picky eaters may not be getting enough vegetables or fruits, so their vitamin C is also lacking (we can't make our own vitamin C).  On top of that, digestive issues and food sensitivities contribute to difficulty absorbing nutrients from food.  The fact remains, may of us are overfed but undernourished.
  
  
• Fortified Foods:  On the same thread of food quality, processed and boxed foods are often fortified with vitamins like folic acid.  Folic acid, a B vitamin, is commonly added to packaged breads.  In the body it needs to be converted into a different form called 5-MTHF in order to be used.  Unfortunately, due to genetic variants in methylation and other pathways, up to 40% of people have trouble converting folic acid to 5-MTHF and this creates a backlog.  The extra folic acid will even bind up the receptors so that the blockage leads to folate deficiency at the cellular level. (1). Folate is another important component of collagen formation.
  
  
• Glyphosate:  An MIT researcher named Dr Stephanie Seneff has spent much of her career investigating the effects of glyphosate on human health.  Everyone is exposed to glyphosate regularly, whether you prioritize organic food or not.  Through her work and others it's been shown that glyphosate, the active ingredient in certain herbicides, will actually bump glycine out of proteins.  Collagen that has less glycine is not healthy collagen.  Glyphosate also binds manganese, one of the many important collagen nutrients.  The main way that glyphosate impacts health though, is through its effects on the Shikimate pathway of plants (which is the way it acts as a herbicide).  The Shikimate pathway is also needed for the beneficial bacteria in our gut.  When the microbiome is impacted, so are a multitude of other aspects of our health from immunity to metabolism.
  
  
• Genetics:  Genetic conditions like Ehlors Danlos Syndrome (EDS) can cause errors in making collagen.  EDS is getting a lot more attention than it used to.  These are often the people who claim to be "double jointed" and you will often see them be excellent dancers and gymnasts, until they become injured.  I suspect the genetics are amplified by the other environmental factors mentioned above.
  
  
• Light & EMF:  I haven't delved into this research too much yet but I do know that natural vs artificial or blue light, and proximity to cell towers and other EMFs can drastically impact fascia and I'm sure collagen too.  Light pathways also influence the structure of water, energy production, charge and repair mechanisms.  For example, there were reports of several athletic injuries at a US university soon after installing 5G towers (I won't go deeper into that today).

Making Better Collagen
I've already explained why we are struggling to make collagen as well as we used to, and why supplementation might be helpful.  Of course, the next question is what we can do about it.

• Collagen - as powder or liquid supplement, or from bone broth and chewier cuts of meat
  
  
• Glycine - on its own, or bound to minerals -> this is one reason I like to use Magnesium bisglycinate, eating adequate protein is also important
  
  
• Digestion - we can't take in what we can't absorb, so make sure that digestion is dialed in, protein breakdown requires adequate stomach acid levels
  
  
• Vitamin C and other required nutrients - we should be able to get from our food, but keep in mind the quality of the food, the health of the soil, and digestive capabilities too
  
  
• 5-MTHF - instead of folic acid, and eat leafy green veggies and organ meats for folate 
  
  
• Consider genetics - EDS clinics may offer testing or there's a screening tool we can use to assess likelihood of collagen disorders
  
  
• Light - more natural light, less blue and artificial light
  
  
• Hydration - keep the cells plump and fresh, no swamp water!

There are also a number of symptoms specific supports, like using salt for POTS, that can be considered.  There are many nuances to the way that collagen disruption will present itself, and so it's best to look for an individualized approach.

I am seeing a lot more people with "weird" injuries lately, which are so disruptive to everyday life.  Looking at health from a different lens and focusing on prevention is a wonderful way to approach your health.  As our health evolves, we must move with it.

See you soon,
Dr Christa


1.  https://careyanngeorge.substack.com/p/synthetic-folic-acid-vs-natural-folate

Spring is here!  It's been a gradual transition this year, but it's finally starting to feel a lot different than the wintertime.  I'm really hoping these April showers pay off ;) 

The energy of spring is all about new beginnings, fresh starts, and awakening from the slumber.  Where we might have been sleepy and craving comfort foods, now we are starting to get moving and make preparations for the warmth and sunshine to come.  In your body this might feel like:  extra energy, making plans, choosing more raw foods, and enjoying seasonal produce.

During this time of change we have special considerations for supporting our health.

1.  Prepare for Change

• Every change, even good change, is recognized as a stressor on our bodies.  As we learn to adapt it puts extra pressure on our nervous system and adrenal glands.  You can continue to prioritize sleep to improve your recovery.  
• Begin to strengthen and prepare for spring and summertime activities to avoid injuries.  Moving topsoil and woodchips or raking can take its toll if you aren't ready.
• Make plans to build excitement - spice up your life with novelty and goals.  This also helps to create boundaries and avoid over-scheduling in the months to come.
• If you've never had a garden at home, consider starting with some herbs, a pot of tomatoes or a lettuce bowl.  The experience is so rewarding and the flavour is outstanding!  I know that some of you have seedlings growing, just waiting to make the transition outside later next month.

2.  New Rhythms

• The way you nurture your circadian rhythm starts to change and gets easier with more hours of daylight. Get natural light on your body as soon as possible in the morning, and enjoy the sunset in the evening.
• Spring sunshine also prepares our bodies for the stronger rays of summer and helps to prevent sunburns - isn't nature cool?!
• Fresher produce is becoming available too, and our spring palate starts to ask for salads, smoothies, and enjoy seasonal foods like asparagus.  If you're meals are changing, now you know why.
• Nicer weather and longer hours of daylight also allow more opportunities to get outside, enjoy evening walks, and extend our days.

3.  Liver Health

• Spring is an important time to consider your liver health. Leafy green veggies, lemon water, beets, drinking dandelion tea and avoiding alcohol are very beneficial to the liver and keep bile flowing.
• Consider adding castor oil packs or milk thistle for additional support.
• Spring and fall are great times to think about detox strategies to incorporate daily. You will know your liver needs attention if you are quickly angry, irritable and have a temper, or if you have hormone disruptions, metabolic issues (cholesterol, blood sugar, extra weight), skin concerns or have been diagnosed with "fatty liver".

4.  Start Moving

• Unless you had outdoor hobbies or a gym routine, I found a lot of people got away from their movement habits as the cold and snow kept them home this past winter.  Less walking, missing fitness classes, lots of injuries and a pull towards hibernation were more common than usual this past winter.
• The good news is that the snow is gone and temperatures are warming up! Remember to work back into your activities gradually to build strength, stamina and prevent injury.  You might not be able to lift or run like before, but you will be able to soon.

5.  Connection

• Community and connection are human needs that are often getting missed in our fast-paced and tech-filled lives. It’s been my observation that while division seems extreme right now, we actually have so much more in common with each other than we believe. 
• A winter of hibernation can also mean a period of isolation. Now it’s time to reach out and find your people, hug more, or enjoy the quiet energy of others in a group setting like a yoga class if you seek togetherness without the talking ;)
• There is plenty of research that shows improvement of all sorts of health metrics solely from having a sense of community.
  
  

6.  Book an Appointment

• These discussion points are really just scratching the surface.  For more personalized recommendations we need to discuss your health one-to-one.  Each season provides a unique opportunity to approach your health habits in a new way.  Let's build a plan for your health together!

Happy Spring!
Dr Christa

Your Body's Report Card
Oftentimes we look to tests and other data points to check-in with how our bodies are functioning, yet there are so many ways that we can evaluate our health metrics without stepping into a lab or wearing a device.  Everyday body functions and patterns can give us excellent feedback on how we're doing overall.  

Daily

• Digestion
  - Naturopaths have a reputation for being obsessed with gut health, and for good reason since many disease processes begin here.  Ideally you will have 1-3 formed, easy to pass brown stools per day and no signs of heartburn, bloating or gas.  If you have loose stools or difficult rabbit pellet poops, this is something to address.
  
  
• Energy Levels
  - Different highs and lows at certain times of day can indicate specific imbalances.  I find a mid-afternoon crash is often a blood sugar or lack of protein issue.  Waking up tired is often an iron or thyroid problem, unless it's from a lack of sleep or adrenal burnout (long term stress or over-giving).  Feeling wired and having a surge of energy at bedtime tells me that your cortisol curve is flipped and you're getting a release of hormone at a less than ideal time.  All of these issues have their unique supports.
  
  

Weekly

• Sleep
  -  Our restorative time needs to be protected and nurtured every day, but I do find it best to look at a weekly pattern because we can have one-off disruptions.  Difficulty falling or staying asleep can indicate a number of things, from stress to blood sugar regulation to cortisol patterns to low progesterone and liver imbalances.  Insomnia can be tricky to fix, since these patterns can go deep.  An occasional bad sleep here and there is ok, but if you're noticing it happening more often it's best to get on top of it right away.

Monthly

• Menstrual cycle
  - For cycling women, menstruation and the time leading up tells us about hormones, of course, but can also point to liver stagnation and lack of fibre, omega-3s, magnesium or iron in the diet.  "Normal" periods vary considerably, but ideally would be 3-7 days of red flow with little to no pain or clots, predictably every 24-32 days.  There may be a little dip in exercise performance and energy leading up to the period, but extreme irritability and flat-lined energy are a little more than we'd like to see.
  
  
• Exercise resilience
  - I do like to see people have some form of movement in their daily lives, with a variety of walking, stretching, strength training or other activities.  Over time though, you should notice your recovery time improves, your strength increases, your muscles grow, and your performance changes.  This means it's easier to climb a hill, open a jar, get off the floor, go up the stairs, or any other positive changes you see with regular activity.  Day-to-day the changes might not be so obvious, or can change a little with lack of sleep or fuel, but the general trend is stability or improvement.
  
  

Seasonally

• Waist circumference and how your clothes fit
  - I'm always careful with recommending a scale to check your weight, I remember the 1990s supermodel days, but we all notice how our clothes are fitting.  It's especially easy to observe when you pull out the spring and summer clothes (although I have been told that fabrics do shrink over time).  It's common, but not ideal, to notice your weight or size going up incrementally every year, then after 5 or 10 years we realize we've put on 10-20 lbs or changed 1-2 sizes.  Having honest reflections about our habits is helpful to notice these trends.

Our bodies speak to us through symptoms, and it's our job to decode the messages.  There's a lot we can learn through reflection, acknowledgement and intuition.  I've just given some insight on the different rhythms we can use to check-in on our health - our daily, weekly, monthly and seasonal report cards.  Of course, you may also notice your own individual patterns around headaches, allergies, blood pressure, joint pain, or other symptoms change over time too.  As helpful as labs, watches, and other data points can be, ultimately you are a human and humans are complex and unique! 

Unfortunately, as humans, we also forget how far we've come.  It's common for me to ask people about their energy levels or bloating, for example, and they've completely forgotten that it used to be an issue for them :)

Now, for those who like tech - I'm going to be doing my own trial using a CGM (continuous glucose monitor) for 2 weeks.  I do typically try to lessen my EMF exposure, but I also like to do short health experiments.  Stay tuned.

How did you score on your Health Report Card?  Do you need a tune-up or some help figuring out your symptoms?  I can help!  

I hope you enjoy the long weekend, if you have one. 

Remember my top suggestions around holidays: 

• use digestive enzymes or apple cider vinegar if you need
• protect your peace and manage stress through boundaries and scheduling time for yourself (even just a walk or extra hour of sleep)
• include liver support if you will be indulging in alcohol or heavy foods (dandelion, milk thistle)
• balance blood sugar (chocolate) with protein
• enjoy yourself
  ... and then come see me soon after to stay on track with your goals :)

Yours in health,Dr Christa

 
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​A little sunlight and some warm weather sure does change things!  Even if deep down we know there's still some cold weather to come, there's something about those first feelings of spring that starts to shift our mood and energy levels.  Early spring sunlight also helps to increase our melanin, which lessens summertime sunburns.  Our bodies are the coolest!

1.  Time Change
If you follow me on social media, you might've seen my stories about the time change.  This was the last time they will be doing it in B.C.  I'm in favour of this decision because of the information we have that shifting the clocks by one hour in the spring and fall has negative health effects.  In the days immediately after the time change, there's an increased risk of cardiac events and car accidents.  Humans are aligned with the sun, not the clock.  

I helped myself with the time adjustment last weekend by doing a few simple things: 

• I went to bed a little bit earlier all weekend to bank some sleep
• I ate protein forward meals
• I wore bluelight blocking glasses in the dark
• I stood barefoot on my deck

All of these strategies combined were a huge help!  If you're still trying to adapt to the change, you can still implement these things now.  Another angle to consider is that if you have difficulty adjusting to change in general, it might be a sign that your adrenal glands need more support.  Even if you just experience jet lag from crossing time zones, these same things - plus some melatonin - can work very well to help you recalibrate.

2.  Seasonal Allergies
The moment the snow disappears, the seasonal allergy sufferers are quickly reminded that their symptoms will be returning.  The natural ways of supporting your body through allergy season work best when you begin at least a month before your typically roughest time.  So if you are challenged by molds, best to start now.  If you react to pollen, start soon.  And if it's grass, you can begin in April or May.  

The strategies for lowering the allergic threshold focus on lessening the body's responsiveness by stabilizing mast cells (the cells that release histamine), lowering overall inflammation especially through gut healing, calming the nervous system and supporting the adrenal glands.  Things like quercetin, vitamin C, nettles, NAC, acupuncture and avoiding food sensitivities can be helpful.  (I have a great remedy that combines all of these ingredients together to make it easy for you.)

Additionally, approaches that lighten the symptoms like:  nasal rinses, washing pillow cases regularly, acupuncture and homeopathic remedies tailored to your unique symptoms are good options.

3.  Colds
Sometimes it's hard to tell if you have a cold or allergies.  With the upcoming temperature fluctuations and natural time for detoxification, surely some of us will experience colds.

I've been supporting people through sore throats, runny noses, sinus congestion, coughs and post-viral fatigue all winter.  Feel free to reach out if you need help through or after a sickness.  

4.  Lifestyle
I've definitely been noticing this week has been bringing people in who are ready to shift out of their winter habits.  Their body has let them know it's time for a change, in which case we discussed ways to implement these new routines into their lives and make their goals manageable.  We also discussed meal ideas and preparation techniques to help out as well.

• Movement:  Once we can find the ground again, we can bring back the walking routine.  Walking is great for the mind, for lowering blood sugar, and contributes to overall longevity. 
  
  
• Food:  You may also be noticing some increased energy and motivation, which allows for more meal prep inspiration and an intuitive change in the foods you are drawn to.  It's not quite time to move away from the cooked foods, but you can probably start tolerating raw salads or fruits more often. Leafy greens and lemon can be especially helpful to the liver (see below).
  
  
• Hydration:  Along with food, it's probably time to reevaluate your hydration.  We tend to gravitate away from drinking as much water in the winter, using teas and soups to fill in the gaps.  Now, we can start to pull out the big water bottles again.
  
  
• Vitamins/Supplements:  Additionally, we have different nutrient/supplement needs when the seasons change.  Soon we'll be able to reduce the dosage for Vitamin D, for example.  We should discuss your new spring protocols soon.

5.  Detoxification
Spring and fall are natural seasons for us to encourage and support our detoxification pathways.  Traditional Chinese Medicine (TCM) relates springtime to the liver and gall bladder, so special care and attention is needed for these organs right now.  In TCM, the liver is responsible for the smooth flow of Qi (energy) and helps with emotional regulation especially anger, while the gallbladder helps the liver with digestion and supports decision-making.  I often recommend a TCM based Liver Cleanse formula that contains milk thistle, dandelion, and turmeric, for additional liver support in the spring.

As we move into what feels more like the true new year, the time for renewal and growth, we can feel that our health needs to be supported in different ways now than in the winter.  Appreciating the cycles of nature, and how we align our health the these cues, helps to create lasting wellness.

"That is one good thing about this world, there are always sure to be more springs." ~ L.M. Montgomery

After what's felt like. a long winter, I'm thrilled to feel the strength of the sun and the promise of spring on the horizon.  If you're still feeling like you need a little more for your senses, consider a trip to a greenhouse or butterfly conservatory for some warmth, colour, and sound.

Yours in health,Dr Christa

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.