The third week of school is notoriously the marker for the beginning of the fall colds, give or take.  It's also the time when natural light and time spent outdoors begins to decline, furnaces turn on, and our bodies begin to push out the junk we accumulated throughout the summer.  

It's been a really fun and interesting time for me, as I'm noticing more and more people becoming engaged in taking care of their own health.  I think this is partially about interest, and partially frustration with accessing care.  I sometimes consider how in the past out of necessity, we were able to confidently manage many illnesses and minor injuries at home, and only sent for help or made the trip to a clinic when things got bad.  While TikTok is not your doctor, and I'm not suggesting you avoid treatment, it's been bringing forth fantastic conversations and questions about traditional remedies like castor oil (a personal favourite of mine), apple cider vinegar, and garlic or onion mixed with honey.  You can read more about some home remedies here.

We've been blessed with a gorgeous, sunny September, but soon the angle of the sun will be such that it's difficult for our skin to harness light to manufacture Vitamin D.  (Read about the benefits of Vitamin D here.)  We should chat soon to design your supplement strategy for the fall and winter months, as our needs change with the seasons. 

I learned years ago from a great herbal mentor that nature provides exactly what we need, all we need to do is tune into the intelligent messages of plants.  With that in mind, I noticed a wonderful showing of goldenrod (solidago) this year.  Goldenrod is high in quercetin - a helpful allergy remedy, antiinflammatory, antimicrobial and antioxidant herb.  It's also used to treat urinary conditions and to break up mucus in colds and flus. 

It's fascinating to note that I've seen quite a lot of kidney weakness turn up in blood work and symptoms in patients over the last while.  I'm also preparing that we may see quite a lot of lung weaknesses this fall and winter.  Even more interesting is to bring in the mind-body-spirit connection, in Traditional Chinese Medicine kidneys are associated with the emotion of fear and lungs with the emotion of grief - and we know both have been extremely prevalent feelings the last few years.  All this is to say that I'm taking cues from nature, the abundant crop of goldenrod, and honouring the beautiful relationship between ourselves and our environment, all while thinking about how we can use these messages to prepare for potential health challenges ahead.

Some of the key things to think about when it comes to supporting your immune system right now:

• Food 
  - enjoy the wonderful fresh produce that's still abundantly available, moving into squash and carrots and nutritious comfort foods - soup season is here!
  - watch sugar, simple carbs like bread (choose root vegetables instead), and alcohol -> sugar essentially paralyzes white blood cells, our immune soldiers
  
  
• Sleep/Rest
  - flow with the darkness of the season and get to bed a little earlier to avoid being run down
  - we clean out a lot of waste and repair our bodies during sleep, it's a crucial part of maintaining health
  
  
• Fresh Air
  - recycled, indoor air can have a lot of particulate matter so getting outside can be helpful
  - you may also want to consider an air purifier and changing your furnace filter every 3 months
  
  
• Movement
  - our lymphatic system houses our immune system, and we keep the lymph fluid moving by exercising and hydrating
  - for an added bonus, consider sauna therapy or contrast showers as additional lymph support
  
  
• Liver Health
  - the liver plays a large role in a balanced immune system and clearing infections
  - there are many ways to support the liver and with the many demands on it, I suggest regular strategies to optimize it's function:  castor oil packs, breathing exercises, milk thistle, NAC, and B vitamins are some of my favourites

Preventative Immune Support

• Vitamin D
  - an immune modulator that acts more like a hormone than a vitamin 
  - general dosing would be 400IU per day for kids, and 2000IU for adults, but needs can vary greatly and dosing should be based off blood levels
  - food sources are fatty fish and egg yolks
  
  
• Vitamin C
  - dosing varies greatly, but there's a lot of flexibility here as you can often go quite high with this vitamin in the short term
  - we do not make our own vitamin C so we need to get it from food - there are many food sources (broccoli, peppers, red cabbage, citrus fruits), but additional support might be needed in the fall & winter
  
  
• Probiotics 
  - 70-80% of our immune system is in the gut, so maintaining gut health is important for staying healthy
  - the type and dose of probiotics varies depending on your individual needs and if you've just been on antibiotics, but in general a 10 billion CFU per day dose of a multistrain probiotic is a good start 
  - if taking probiotics or eating fermented foods makes you feel yucky, it's possible you have something called small intestinal bacterial overgrowth (SIBO) - too many microbes in the gut causes bloating and other digestive symptoms, and we may need to do some testing or treatment to shift your microbiome
  - food sources:  kimchi, sauerkraut, kefir, kombucha, pickles
  
  
• Teas
  - herbal teas are a gentle way to introduce antimicrobial and immune supportive herbs into the day:  Echinacea, Licorice root (not if you have high blood pressure), Astragalus, Oregano, Thyme, and Elderberry are just a few of them
  - add local honey for added antimicrobial benefit and throat soothing
  
  
• Homeopathic Remedies
  - these are quite individual and nuanced, with a special art to selecting the right remedy
  - general cold and flu remedies like Kids 0-9 for younger ones, and Homeococcinum or Oscillococcinum can be great when used appropriately
  - I'm also a huge fan of the Dr Reckeweg complex homeopathic remedies
  
  
• Botanicals / Herbs
  - so many!  I mentioned Solidago earlier, but the options are numerous
  - preventatively I still like Deep Immune by St Francis Herb Farm (there's an adult and a kids formula), but lots of people like Elderberry or Echinacea too
  - I am also enjoying the mushrooms (not an herb) - they have tremendous immune balancing potential, and I find give a deeper layer of vitality boosting from species like Reishi and Cordyceps 
  
  
• Acupuncture
  - wonderful for the early stages of colds, and clearing congestion
  
  

There is so much potential for supporting your body through challenges of the season.  We should chat about your own unique vulnerabilities and what to do next as we move into the fall.  Good thing we have lots of options!


Take care,
Dr. Christa


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

Summer Food IdeasWe have fresh, local produce - finally!  I find it so much easier to be inspired with meals at this time of year, and food just tastes so much better when it's in season.  It's also in the summertime that extra sweets (popsicles), bread (buns), and alcohol can be a factor.  Plus, we need a little more salt to compensate for the minerals lost in sweat (and yes, you do sweat when you swim too!).  Hydrating foods like watermelon, cucumber, and celery are also great options for warm weather months.

Beverages
Blueberry Ginger Lime Sparkling Water (click here)

Hibiscus Iced Tea (click here)

Watermelon Mint Fresca (click here)

Grapefruit Thyme Sparkling Water (click here)

Meals
Beet & Snap Pea Salad (click here)

Grilled Vegetable Lentil Salad (click here)

Watermelon Salad (click here)

Mango Thai Pasta Salad (click here)

Peach Cherry Smoothie (click here)


Some of the concerns coming up in appointments lately have been digestion, low energy and pain.  I've been finding a lot of the digestive concerns are attributed to eating on the go, food sensitivities, yeast, and stress.  You can read more about helpful tips for good digestion here.  Fatigue has been a consequence of over-scheduling, nutrient deficiencies, and just doing too much.  Some of my favourite questions are:  "where is your energy leaking?" and "where do you gain energy from?"  The answers are super interesting and insightful.  Pain has been from things like gardening injuries, muscle strains from activities like golf, and overuse after being less active in the winter.  Acupuncture, sauna, and magnesium has often been very helpful.  Of course, personalized approaches are always best!


I hope that you're having a nice summer so far!

See you soon,
Dr Christa

An early heat wave had us thinking about summer ahead of schedule.  There are several important topics to think about when it comes to healthy living in the warmer seasons.  However, in general, we do tend to feel better in the summertime.  I've been getting a lot of questions lately on these topics and thought I'd share my responses with everyone, in case you've been wondering too :)


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

Yep.  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 other concerns with nanoparticles in some of the physical sun blockers (e.g. zinc oxide, titanium dioxide) and these should not be inhaled (careful with sprays).  You can read some more from the Environmental Working Group here.

There are several options on the market (e.g.  Green Beaver, Think) that provide physical barrier protection from the sun.  My preference is for zinc oxide based, but these do require regular application and can leave a white colour behind.  I do not recommend complete sun avoidance, we are solar powered after all, but you can lessen time spent in direct sunlight during peak hours if you are sensitive.  Topical coconut oil has an SPF of about 4 or 5 - not enough for a day at the beach, but perhaps could help during your day-to-day sun exposure.

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.  Is it me, or there more Mosquitoes & Ticks than usual?

Gosh, there seems to be a bumper crop this year.  Some people are reporting that their usual repellents haven't been working.  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, to name a few.  You might have to play around with them to see what works for you.

If you've ever wondered why the bugs gravitate to you, while leaving others unbothered, you can think about your B vitamin status (especially B1 thiamine), or whether you need to do a detox.  


3.  How does my eating and drinking change for the summer? 

As fresh produce becomes available we tend to naturally shift towards eating raw fruits and vegetables.  We expanded our garden at home again this year and hope to not need to purchase lettuce or greens at all this summer (and definitely not tomatoes!).  Take advantage of local and flavourful seasonal items like strawberries, peaches, cherries, and melons as they become ripe.  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).  Another tip is to make an herbal tea, allow it to cool, and drink it as an iced beverage.  You can also do juicy fruits and smoothies for extra hydration.

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

The body gets the signal for hunger much quicker than the cue for thirst.  Next time you feel a hunger pang try a glass of water first, sometimes we think we are hungry when really it is merely the first signs of dehydration.  Fresh water allows our body to work better, rids the body of toxins, and keeps our cells plump (in a good way).  Some of our summer indulgences like pina coladas and beer are dehydrating to the body and we need to be mindful of our water balance.


3.  My summer is already full and it hasn't even started!  Eeek!!

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 in September. (If this often happens to you where you get sick every September, let me know, we can soften this by starting a plan in August!)  Have a look at your (probably full) calendar and block off small chunks for chilling.  Also, book your self care time - massages, acupuncture treatments, chiropractic adjustments, hydrotherapy spa days (I hear the new one in Barrie is amazing!)   :)


4.  Do I still need to take....?

If you have been supplementing vitamin D through the winter, I suggest testing it again to see what you require for the summer.  Everyone is different, and some people don't get a lot of sunlight even during the warmer months.  Once we have a feel for your body's needs, my general recommendation is to test Vitamin D in July or August (your high point for the year), and again in January or February (the low point), in order to gauge dosing.  

Some people opt for supplement breaks in the summer.  We should discuss this together and adjust each season as your needs change.  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! lol) ... Your liver could use some extra help breaking down alcohol and BBQ'ed foods .... Your digestion might benefit from some assistance with ice cream and bread... It's all individual ;)


5.  Are you available for appointments this summer? 

Yes I am!  I do have some vacation time at the beginning of August (the 4-14th) 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.

I am also going to run a summer wellness group to keep on track with simple strategies and meal ideas, stay tuned for more details coming very soon.

Wishing you a lovely and fun-filled summer!

See you soon,
Dr Christa


P.S.  Another Important Update

There are proposed changes to Natural Health Products in Canada.  Canadian supplement regulations are some of the most rigorous in the world.  This aspect is not changing; however, the fees to register products could increase significantly (making them comparable to pharmaceutical products).  If you are like over 70% of Canadians, you are using at least one natural health product - from vitamins, to supplements, to herbal remedies, to homeopathics, to personal care products like toothpaste, sunscreen and deodorant. 

In order to maintain access to and affordability of these products, consider contacting your local MP.

You can read more about it here.

The dramatic increase in fees to Natural Health Products would impact your access, would lessen the number of locally manufactured products, put additional pressure on a taxed health care system if supportive and preventative options are unavailable, limit choice and brand options within the market, and lessen opportunity for new innovative products to be developed. Read more on the Save Our Supplements website (link above).


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Breathing is unavoidable.  We can last a few days without water, a week or two without food, but only minutes without oxygen.  Unfortunately, several factors have been impacting the quality of the air we breathe; but today in particular with smoke in the air, it is top of mind.  Our bodies could benefit from support.  This email is meant to inform you of the general strategies and options available, but it's best for me (or someone else) to design a personalized plan for you.  

Smoke particulate matter in the air is not just burnt trees, it's from whatever material was consumed by flames.  Absorption of these particles via the lungs provides entry into the blood, and from there, anywhere.  There are ways to mitigate the effects, encourage detoxification and breakdown of the products, and protect and heal the organs and tissues as much as possible.

Signs of acute exposure challenges could be difficulty breathing, headaches, and dizziness.  (We also know from fire fighters, for example, that there are other considerations from long term exposure.)

Ways to Support in the Moment

• Hydration and Anti-inflammatory Foods
  - flush with water, provide raw materials, and remove other pressures of inflammation from the body
  - fish oils are anti-inflammatory and help strengthen cell membranes (as does choline)
  - water and fibre keep the bowels moving and allow things to have a route out
  
  
• Antioxidants
  - NAC -> precursor to glutathione, great for detox
  - Glutathione  ->  main antioxidant of the liver and lungs
  - ACES or plain Vitamin C
  - PQQ
  
  
• Liver Support
  - milk thistle
  - calcium-d-glucorate
  - magnesium
  - NAC/Glutathione
  - B vitamins
  
  
• Air Purifier
  - there are many options with different levels of filtration and price point
  - great for other occasions as we know that indoor air is often not great either, some are designed for VOCs and other off-gassing, mold, allergens
  - Brand ideas:  IQAir, Jaspr, Intellipure
  
  
• Limit Exposure
  - exercise indoors
  - recirculate air in the car or home during acute exposure
  - change furnace filters often

After the Fact

• Continue lung and liver support, an anti-inflammatory diet, and also consider a lung cleanse (you may have heard of a liver or gut cleanse, but yes you can do a lung cleanse too!)

I wanted to get this information out to you as soon as possible, so it's just a quick one today without the usual depth.  Basically, supporting the lungs, neutralizing free radicals, breaking down and flushing compounds from the body, and limiting exposure as best as possible are the takeaways here.  

Even when factors seem to be outside our control there are still actions we can take to support and improve our response to the environment around us.

Take good care,
Dr. Christa

​
** This is information not advice.  Speak to your practitioner about a personalized plan.

Our skeleton provides structure, stability and protection for our bodies.  Without bones, we'd just be jellyfish ;) Besides important architecture and cell production, bones are also a reservoir for minerals and a place to store and hide things like heavy metals including lead, mercury, arsenic.  It's been found that certain metals like lead and cadmium are found in higher amounts in the bone of people with osteoporosis (1). Within bones, there lies bone marrow, which is where red & white blood cells and platelets are produced (and old or defective red blood cells are degraded).  It always amazes me just how connected the body is.  Bones are vital for structure and movement, but also the immune system, metabolism & oxygen distribution, and brain function.

Bone Facts

• 15% of body weight
• made of collagen, hydroxyapatite and minerals
• you have 206-213 bones depending how many ribs, vertebrae and toes you have
• the largest bone in the body is the femur
• 99% of the body's calcium is found in the bones
• bones are dynamic, constantly remodelling (2)
  - they have their own maintenance & repair mechanisms 
  - they respond to parathyroid hormone, estrogen, testosterone, vitamin D and stress/exercise 
• 2 million red blood cells are made every second in the bone marrow 
• bones play a role in metabolism
  - storage of minerals and some fatty acids
  - producing the early forms of some hormones
  - pH balance (it is very important to keep blood pH at 7.3)
  - detoxification and storage of heavy metals from the blood
  - calcium regulation

Oooof.  That was a lot to take in.

So, take some calcium and you're good to go, right?  Nope.

Consider the quality of the bones, how they respond to compression and tension, and other factors that impact their strength, metabolism, components, and position.

What is Osteoporosis?
Osteoporosis is when the bones become less dense, causing an increased risk of fractures.  In its early stages it's recognized as Osteopenia.  Remarkably, 2.3 million Canadians are living with Osteoporosis (3).  I had no idea it was that high until I looked it up for this article!  Now that we know how complex the system is that regulates bone growth and degradation, what is really going on?  Osteoporosis occurs when bones are being broken down faster than they can be formed or rebuilt.

This imbalance can occur when:  

• nutrients are low, like vitamin D and calcium
• we need to borrow minerals from storage
• blood pH needs to be regulated
• medications interrupt the process or increase the risk of falls, especially with long term use -> like corticosteroids, prednisone, cancer drugs, antacids (proton pump inhibitors), depo-provera, some seizure medications, overdosing thyroid replacements, some mood altering drugs: benzodiazepines/anti-psychotics/anti-depressants/sleep-aids, diuretics, some blood pressure medications, blood thinners, acetaminophen, opioids... etc.
• low activity levels
• women are post-menopausal
• smoking and alcohol are present

This is significant because 1 in 3 women, and 1 in 5 men in Canada will break a bone due to Osteoporosis at some time in their life.  Furthermore, 22% of women and 33% of men that break a hip will pass away within the year after the fracture (3).  This tells me that we absolutely need to work on the side of prevention.

You can check your height annually to have an idea whether you might be losing bone.  Otherwise, osteoporosis is often not discovered until a fracture occurs.

Starting often at age 65, Bone Density Tests can be done to assess the density of the bone in the spine and hip.  The DEXA X-ray compares your bone density to the average young adult, and someone your age.  A T-score that is 2.5 below the norm is considered osteoporosis, and below 1 is osteopenia.  This information isn't the full story, but when taken into account along with clinical data like whether you have rheumatoid arthritis, your BMI, whether your parent broke a hip, smoking and alcohol use - fracture risk can be determined.

Some medications like Actonel and Fosemax may be presented as options to slow the rate of bone loss, especially if you have had certain medications or treatments that increase osteoporosis risk.  Unfortunately, their potential benefit needs to be weighed carefully against their side effects of digestive upset, lowered mineral status, and increased risk of femur fracture due to bone rigidity.  I have found some patients stop taking these medications because they are hard on the stomach.
​
Healthy Bones

So, this is what you're here for: How do you support healthy bones, to hopefully prevent a fracture later on?

1.  Eating anti-inflammatory, alkaline, and high anti-oxidant foods helps to keep pH balanced and provide good nutrition
      - generally think of non-processed whole foods with one ingredient (e.g. lettuce, blueberries)
      - reduce caffeine, pop, sugar, refined carbs, alcohol, and smoking
      - consider your protein intake, many aren't getting enough (or aren't digesting it well, especially if you take antiacids)

2.  Consume calcium and magnesium-rich foods, and get lots of minerals
       - it's easy to find great lists online, but no, you don't need dairy to get adequate calcium

3.  Don't be frail, find ways to move that keep you strong while maintaining balance
       - exercise and movement routines will change at different times in your life
       - the earlier you work on balance and muscle strength the better
       - it can be fun: dance, mini trampoline ... even just stand on one foot at the kitchen counter

4.  Consider alignment
       - posture and treatments (like chiropractic, osteopathy, orthotics, desk ergonomics etc.) that prevent wear & tear

5.  Manage stress
        - high cortisol depletes bone

6.  Vitamin D
        - testing reveals that most of us are deficient in the winter months without supplementation
        - I have written about Vitamin D a lot ... find ways to get some sunlight :)

7.  Hormones
         - bone density declines in perimenopause, and also after menopause (you can do the other things to mitigate the impact!)
          - early menopause or surgical removal of the ovaries may warrant investigating hormone replacement options

8.  Consider managing digestive concerns, like heartburn, without long term medications that interfere with mineral and nutrient absorption

9.  Supplements:
          - my preference is for a hydroxyapatite formula rather than calcium on its own, for optimal benefit
          - there are several great comprehensive products that include hydroxyapatite with magnesium, vitamin D3, vitamin K2, boron, sometimes strontium and other trace minerals
           - calcium supplementation on its own is not found to significantly prevent fracture risk, and if the calcium doesn't make it to the bones it can potentially stiffen the arteries 
           - there are some great herbs and homeopathics that can help direct the formation and strengthening of bones that I like to use as well
          - adrenal support is often indicated, since we know stress impacts literally everything...

10.  Test for heavy metals
          - there are a few options for this, best to chat with me about it


You may be encouraged to learn that I have experience with successfully guiding people towards maintaining and even strengthening their bones.  As always, let me know if you would like support or feel free to pass this along to a friend :)  Often we aren't even aware of alternative options for treatment, but most of all I would love for you to understand why these changes are happening in your body in the first place.

Take good care,
Christa



1.  https://pubmed.ncbi.nlm.nih.gov/27464007/
2.  https://www.medicalnewstoday.com/articles/320444#Bone-cells
3.  https://osteoporosis.ca/what-is-osteoporosis/

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

Healthy Sun ExposureSunlight is an essential nutrient.  I know that hasn't always been the messaging over the last few decades, but we do need the sun.  Have you ever noticed that, in general, people are happy and bright on clear sunny days?

• Vitamin D - an important nutrient that acts more like a hormone in the body.  We make it from a complex pathway that begins when our skin is exposed to sunlight.  There are food sources as well:  fatty fish (salmon, arctic char, rainbow trout), eggs and fortified dairy or dairy alternatives (in the D2 form), and liver.  Supplementation is typically recommended in the winter months, in the D3 vitamin form.  I suggest testing to know your levels. (1)
  - beneficial for calcium balance, bone health, regulating inflammation, immune function, blood sugar metabolism
  ->  deficiency can be implicated in:  cancer, osteoporosis, autoimmune disease, infections, cardiovascular & neurological conditions, allergies, pregnancy complications like preeclampsia (2)
  
  
• Infrared light - from the sun, campfires, red light therapy devices or infrared saunas.  Energy from the electromagnetic spectrum charges and structures our cells.  Near, middle and far infrared rays are absorbed by mitochondria, heal wounds, increase collagen production, reduce inflammation, improve circulation, increase sweating & detoxification, reduce recovery time, benefit overall well-being.
  
  
• Circadian rhythm - the body's internal clock responds to light & dark exposure.  Getting sun within an hour of waking up tells your body that it's time to be awake, and actually improves night time sleep.  Conversely, minimize light exposure (blue light from screens too!) at least an hour before bed to trigger the release of melatonin for sleep.  Remember, sleep is about recovery and repair.  

How to get more sunlight?

I had a hilarious Pathology professor when I went to the University of Guelph, and I will never forget his lecture on the pathophysiology of sunburns.  As a native Australian, he went to great lengths to tease Canadians on their behaviour the moment the first days of warmth and sun arrive in the spring.  He described the joy, the almost desperate attempt to soak every last inch of skin in the sunlight after months of deprivation, to the point of extending fingers apart to tan the whites between the fingers.  Of course every student was laughing at the accurate absurdity of it all, because of course we could relate.  (I wonder how many others remember that lecture?).  I was reminded of that moment yet again this weekend as I watched field lacrosse in the blazing sun, not daring to complain after months of cloud and chill and fog, but definitely coming out of the weekend with pink skin.  Getting sunlight in a balanced way is possible, though:

• morning sunlight - one of my all time favourite prescriptions, getting sun exposure within an hour or two of waking up (or as soon as you can) is beneficial to your circadian clock, activates the cortisol awakening response, helps sleep and mood, and lessens the time spent in higher uva/uvb moments.
  
  
• pop outside for a moment on breaks or at lunchtime - whether you work in an office or at home, believe it or not, some people can go all day without seeing daylight.  I have found those people to have an increased tendency to insomnia, depression, anxiety, asthma, weak immunity, pain and skin conditions.
  
  
• consider an infrared sauna or red light therapy session, plus vitamin D supplementation - if real sun isn't available to you (shift workers!), or during the winter months.

Being in the sun

Once you decide to be in the sun, here are some helpful things to do:

• cover or shade in peak hours -  there are places you can look to see when the peak sunlight hits (like the Weather Network), but generally it's between 10am and 2pm, although I'm not always finding that to be accurate.  If you're out during those times use a hat, clothing or shade for coverage.
  
  
• research your sun screen - yep, another product has been highlighted for their chemical ingredients posing health risk.  Recently, benzene was in the news for its placement in dry shampoos, but it can also be in sunscreen so have a look at your labels.  For help you can read up at www.ewg.org for "cleaner" products, but this website is U.S. based and there are some good Canadian options, as well.
  
  
• increase your antioxidant intake - if your body can't keep up with neutralizing free radicals from the sun, it might mean it's time to boost antioxidants in your diet.  e.g. Brightly coloured fruits and vegetables like blueberries, spinach, sweet potatoes, pomegranate, tomatoes, carrots.
  
  
• consider your oils - like every cell in the body, skin cells are surrounded by a layer of oils.  The quality of the oils in are food determine the quality of the lipids in our bodies.  Seed and vegetable oils tend to increase risk of burning in the sun, while olive and omega-3 oils will reduce the tendency.  The quality of the fats in the meat you consume matters as well.  If you eat a lot of fast food, chips, or conventionally raised meat you may increase your risk of sunburns.  Go for free-range or grass fed meat and poultry and eggs, omega-3 rich wild fish, avocados, olive oil, walnuts, hemp seeds.
  
  
• know your medications & supplements - certain ones can possibly increase sun sensitivity, like St John's Wort.
  ​

So, if you burned a bit this past weekend like I did, its a reminder to adjust your nutrition leading into the summer.  For support and ideas to increase the nutritional content of your meals using antioxidant-rich and anti-inflammatory foods, there's still time to join the Spring Detox, we start Monday, April 24th.

Spring Clean recipe sneak peek: 
 - Almond, Broccoli & Cabbage Salad
 - Spinach & Mango Protein Chia Pudding
 - Grilled Bruschetta Chicken
 - Blueberry, rhubarb & ginger smoothie
​
Looking forward to more sun to come,
Dr. Christa



1.  https://www.canada.ca/en/health-canada/services/nutrients/vitamin-d.html
2.  https://www.medicalnewstoday.com/articles/161618#infant-health

Whether or not you celebrate Easter, you can't help but notice all the extra chocolate in the stores.  I will admit, I LOVE chocolate, but I've gotten very particular about which kind I eat.  Most of the North American chocolate is more accurately described by the American term "candy bar".  If you read the ingredients, they are very different from their European counterparts.  Nevertheless, I recognize that most of us will be eating some form of chocolate this weekend :)

Given that most chocolate products have high amounts of sugar, and that many of you are working on balancing blood sugar levels, I wanted to provide you with some support.  Sugar and unbalanced blood sugar can lead to:  inflammation and pain, energy spikes and crashes, brain fog, insomnia, eczema, acne, depressed immunity, mood instability, and imbalances in the microbiome.  

Here are some strategies for preventing the highs & lows that go along with sugar consumption.

1.  Have a high protein breakfast
      - aim for at least 20 grams of protein to start the day in a balanced state
      - examples are approximately: 1 cup of greek yogurt, 3 eggs, 4 oz salmon, 1 scoop of protein powder

2.  Read ingredients
      - look for items that have cocoa and don't list sugar or glucose at the first ingredient
      - since dyes and colourings can also impact the nervous system and liver, I'd also limit those where possible as well

3.  Eat fibre, protein, and fats 
      - these items are broken down more slowly so they lessen spikes in blood sugar
      - adding them to a meal or snack changes the glycemic index (you can easily look up lists)
          e.g. almonds and dark chocolate

4.  Quality over quantity
      - you may feel more satisfied from good quality chocolate over large quantities of other types

5.  Cocoa recipes often satisfy chocolate cravings
       - also consider that chocolate cravings can indicate a magnesium deficiency
       - cocoa powder can be added to protein balls, chia pudding, hot chocolate elixirs, and smoothies... here are some examples:

        Chocolate Pistachio Protein Balls
        Banana Chocolate Protein Smoothie
        Chocolate Peanut Butter Overnight N'Oats
        Chocolate Avocado Pudding

6.  Keep it near other foods to slow down sugar absorption (don't eat on an empty stomach), and not right before bed where it might interrupt sleep
       - blood sugar changes are a common cause of waking up at night
       - lack of sleep and fatigue are common reasons why people experience sugar cravings - it's a cycle

7.  Enjoy it :)
      - moderation and balance are more important than avoidance
      - feeling guilty is not helpful, give yourself permission to enjoy 


Blood Sugar Numbers
If you'd like to learn more insights into how your body is handling blood sugar there are blood tests that can be done like HbA1c, fasting blood sugar, and fasting insulin.  All of these are included in the Enhanced Healthy Living blood test panel, which you can read more about here. 

For many reasons, a lot of people are not aware of their current lab numbers so they are opting to have bloodwork run through me, or they bring me their recent tests to properly understand the results.  It's astounding how often I've been catching prediabetes, insulin resistance or diabetes through these tests.  Fortunately, early stage changes are the best opportunity for lifestyle intervention.  Prevention is key.

Spring Reset
Spring is a time of renewal.  As the weather shifts we begin to move away from warm and comforting foods, as we are able to have salads and fresh produce again.  It's so interesting how our bodies intuitively make these adjustments.  With the quick change in weather, it's also a great time to support our livers and reset our food habits.  Once again, I'm offering the 2 Week Spring Clean Detox, which you can learn more about here.

I hope you enjoy the sunshine and the promise of brighter days this long weekend.

Take good care,
Dr. Christa






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

As prices rise we often look for ways we can cut back, but we know that our health should never be compromised.  Fortunately, I truly believe that health is accessible without expensive gadgets, pricey ingredients, or designer products.  In order to maintain our most valuable asset, we can use simple tools to tremendous advantage.

Invest in your health:

1.  Meal Plan

• Meal planning is helpful in many ways, from reducing stress to having fewer take out meals.  It's also a great way to prevent food waste.  
• Eating seasonally is also worth considering.  Read about winter produce tips here.
• Here's a meal plan with a focus on fibre, which keeps you full longer and can help digestive health (if fibre makes you feel worse, we need to chat).
  
  Download Meal Plan

2.  Local Farms

• We are so lucky in this area to have several options for locally grown produce, eggs, poultry and meat.  It's a wonderful way to source healthy & vibrant ethical food, while supporting our own community.  It can often be more economical than the grocery store, but can require a different way of shopping.
• This is the time of year that you start to sign up for CSA (Community Supported Agriculture) veggie shares for the 2023 season, or start planting your own seeds for your garden.
• I will attempt to keep a positive spin, but I do feel that our food supply and soil is greatly damaged.  Knowing where your food is coming from, eating food that hasn't come from a manufacturing facility, and being confident in the farming practices are becoming more and more important.
• Higher quality, nutrient dense food actually keeps you fuller longer.

3.  Develop Health Hobbies

• I enjoy a good TV show as much as anyone, but having hobbies that support health will contribute to your overall well-being. 
• Find something you enjoy:  walking, hiking, biking, swimming, yoga, sauna, epsom salt baths, playing music, gardening, dancing... anything.
  
  

4.  Sleep

• Often underrated, quality sleep is vital to health.  When you prioritize sleep your recovery, mood, energy, immunity, thinking and stress management all improves.
• I've been experimenting with "mouth taping" to try to improve the amount of restorative sleep that I've been getting and it's been very helpful.
• For more information about getting a good night's sleep read more here. 

5.  Sunlight

• In a way, our bodies can be solar powered.  Vitamin D, which we make through a complex manufacturing process when sunlight hits our skin, is involved in many different pathways and imperative to multiple systems like our immunity and hormones.
• Sun also helps to set our circadian rhythm, or sleep wake cycle, so that we release the right hormones at the right time of day.  It may sound weird but a good night's sleep can depend on getting morning sunshine.
• New research also suggests that the sun structures the water in our bodies and literally turns our electrical systems into a battery.  Pretty cool.
  
  -> There's a saying that we are just complicated houseplants with feelings :)
  
  

6.  Breathe

• The way that we breathe sets the tone of our nervous system.  Fast, rapid breaths go along with a sympathetic dominant, or stressed, state; while slow & deep breaths support a parasympathetic, restful state.  Being in parasympathetic mode is also needed for good digestion.
• Try taking a few moments to check in on your breath and slow it down if you can, you may notice a sense of calm and peace.

7.  Focus on Prevention

• Whenever possible, focusing on health from the side of prevention is ideal.  Any insights, strategies, or tests that help to work in this space will help you in the long run.  Of course there are no guarantees, but generally speaking healthier people have better resilience when things do come up. (Pay now or pay later)

In many ways, the simplest strategies provide the best outcomes when it comes to our wellness.  Walking, eating, sleeping and breathing well are all incredibly powerful tools for shifting towards health.


Take care,
Dr. Christa

Each one of our body's systems is of unique importance to our health, but the cardiovascular system is particularly vital and yet often compromised as we get older.  You can read more here about Caring for Your Heart and Tips for a Healthy Heart.

The complexity of this system is often undervalued, we think of a pump and some tubes.  The heart is a muscle that is highly innervated, with forty to fifty thousand neurons, and has a lot of mitochondria (energy producers) as well.  One hundred thousand kilometres of blood vessels transport not just red blood cells (oxygen & carbon dioxide) but also white blood cells, waste products, nutrients (sugars, fats, proteins, vitamins), hormones, water and other things, all in a vortexed wave. Red blood cells need to be efficient at delivering oxygen and also flexible to wiggle through capillaries in a single file.  Cell membranes, fascia, and the walls of blood vessels also need to be considered.  Consequently, strategies that support the nervous system, endocrine system, nutrient status, water structure and muscle tissue are all ways to impact the cardiovascular network.

For cardiovascular health assessment, bloodwork is an easy access point.  There are several markers that help to indicate cardiovascular function and inflammation, as well as the quality of our red blood cells, which is helpful to notice trends and also gauge treatments.  Since red blood cells have a lifespan of 3 months, this is usually the recommended amount of time between blood tests.

• Tests to consider:  CBC, high sensitivity C-reactive protein, HbA1c & Blood sugar, Iron, Fibrinogen, Cholesterol (tells us about inflammation)
  
  
• Read about Blood Pressure here

Many of my patients are interested in optimal health, and living with as much vitality as possible at every age.  Here are some unique ways to support your heart health, when incorporating the mind, body and spirit for total wellness.

1. Gratitude
   - Living gratefully and with appreciation opens the heart chakra and allows energy to flow freely between the upper and lower body.
   - A great way to practice is to name something (or three things) you are grateful for each day, either in your head or by writing it down.
   
   
2. Laughter, Joy & Love
   - All three emotions are expressions of the heart.  
   - The heart has its own nervous system that communicates with the brain, and positively responds to these emotions while being negatively impacted by fear and anger.  Monitor your inputs and your emotional state, and nourish your vagus nerve.  You can track it by measuring Heart Rate Variability.
   
   
3. Consider Frequencies
   - The electrical field of the heart is said to extend 6 feet around us, interacting with our immediate environment and detecting subtle shifts (and danger).
   - Music that is 432 or 639 Hz is healing to the heart, and also increases the number and lifespan of red blood cells, and makes them more efficient at delivering oxygen (they also respond to the sound of our own heart beat).
   - Infrared can increase blood flow up to 300% through the vortex.
   - Find ways to escape technological frequencies, like wifi and cell phones, when possible.
   
   
4. Connection
   - Community - Being with people that we connect with or share common interests actually lowers our stress levels, which impacts our nervous system.
   - Nature - Our heart has its own circadian rhythm, separate from the rest of the body, connecting our heart rate to night & day (slower at night and faster through the day) and ultimately creating a relationship with the world around us.
   
   
5. Follow Your Heart
   - Living incongruently to our heart's desires creates disharmony.
   - Our minds can be helpful, but our hearts can lead the way.

On another note...

It should also be mentioned that cardiac symptoms often go unnoticed or are dismissed in women, partially because they can be unrelated to chest pain.  Of course, everyone should watch for the more classic heart symptoms:  chest pain/pressure/fullness, pain or tingling in one or both arms, cold sweat, lightheadedness, greyish complexion.

Extra Signs to Watch in Particularly in Females

• jaw pain
• shortness of breath
• nausea/vomiting, or upper abdomen pain
• back pain
• heartburn
• swelling in the legs
• weakness
• fatigue

I deeply believe that when we have the knowledge and tools accessible to advocate for ourselves and live a healthy lifestyle, our wellness allows us to live a purposeful life.

Wishing you a beautifully balanced day,
Dr Christa


P.S.  You may have noticed that my website and email were temporarily down earlier this week, but I'm excited to let you know everything is up and running now!

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

Can oils effect inflammation in the body?  They sure can.  First, I will start by saying that in the 1970s a campaign to vilify fats (and replace them with sugar) was introduced, culminating in the 1990s with an endless supply of fat-free products and a mindset that bagels and cereal are the ultimate breakfast.  I often still have trouble convincing people of a certain generation that it's ok to eat some fats, it's just been part of their thinking for so long.  Fats in foods provide flavour, satiety (fullness), and are one of the three macronutrients (the other two are carbohydrates and protein). 

We need fats for:

• fat soluble vitamin absorption (A, E, D, K)
• the nervous system, including the brain
• hormone production
• cell membranes
• energy storage
• cushioning our organs
• chemical reactions that signal: growth, immune function, inflammation

Inflammation

Even though we talk about inflammation like it's a bad thing, keep in mind that we actually require inflammation in order to heal.  If you bump your knee or fight an infection, these are all short term inflammatory processes essential to repairing and defending our bodies.  Inflammation becomes problematic when it is chronic, as in the case of cardiovascular disease, high blood pressure, metabolic syndromes, stress, diabetes, and many conditions ending in "-itis" (e.g. arthritis, colitis).  The inflammation continues because the factors that allowed these conditions to develop have offset the healing response.

Interestingly, the oils we consume can make a profound impact on chronic inflammation in the body.  Historically, our foods used to have a balance between omega-3s and omega-6s, and while both are essential fatty acids, North American diets have become dominant in pro-inflammatory omega-6s, mostly thanks to our manufacturing and production practices.  Disrupting the ratio of fats that we consume increases the tendency towards inflammation.

Seed oils, in particular, have a high amount of PUFAs (polyunsaturated fatty acids), which promote not just inflammation but also storage of toxins in fat tissue.  Yes, we put things like chemicals in our fat cells.  The more inflammatory oils are:  canola, corn, soy, safflower, grapeseed, sunflower, rice bran, vegetable, and margarine.  

The processing and source of the oils can make a difference too.  Consider how were the animals raised, how was the oil extracted, was anything added to the oil, or how much is the oil being heated in both manufacturing and cooking?  Of course, it can can complicated in a hurry, just do your best ;)

Once you start reading labels, you will notice that unfortunately many "health foods" actually contain these pro-inflammatory oils: crackers, chips, bread, dressings, and sauces, could all be sources - particularly sunflower oil, I'm finding.  Restaurants will use them too, but especially fast food... totally fine if this is an occasional meal, not so much if it's a daily reliance.


Anti-Inflammatory Oils

Consuming fewer inflammatory oils has been shown to reduce inflammation markers like c-reactive protein, interleukin-6, and tumor necrosis factor.  (If you've had recent bloodwork with me, we've probably discussed your c-reactive protein level.)

These are oils like:  butter, olive oil, ghee, coconut oil, avocado oil, MCT, and duck fat.  Check the labels to make sure they are 100% and not diluted with other oils.  Sometimes we push this ratio along by supplementing with omega-3 fatty acids like fish oil.


How to ensure anti-inflammatory oil consumption?

• cook at home more often
• make your own salad dressing (recipes below)
• eat less processed and packaged food, even the stuff in the "health section"
• read labels
• consider how animals were raised or crops were grown
  
  

What will I notice?

I have seen many chronic conditions respond well to switching up the oils in food.  Anything that relies on fats can improve, like better quality hormone production, nervous system communication, cell membranes, skin, less pain, better digestion, fewer cravings, absorption of fat soluble vitamins, efficient waste product elimination (through bile), immune function, faster healing, and many more.

Consequently, eating anti-inflammatory oils more often can help eczema, acne, arthritis, swelling, cardiovascular disease, diabetes, autoimmune conditions, depression, concentration, and painful periods, to name a few.

The days of fats bring the enemy are LONG gone.  We need them.

Try switching up your oils and see if you notice a change:  less puffiness, brighter skin, not so stiff and creaky in the morning, better mood ... and let me know!

Here are some recipes to help you out:

• Italian Dressing
• Ginger Lime Tahini Dressing
• Coconut Ranch Dressing 
• 3/4 cup oil + 1/4 cup vinegar + sea salt and/or herbs

Take good care,
Dr. Christa
 ​

By now I'm sure you appreciate my perspective on health, that it's not just something that's there - we must actually build it through our lifestyles.  In the quiet of the winter, it's a good time to reflect on what we'd like to see happen for ourselves.

This upcoming year, I intend to pay particular attention to maintaining or reactivating some old routines as well as implementing new ones.  I base these intentions on observations I've made in the past, habits that I know work well for me or I've seen work well for others, and things that I know have slipped and need fine tuning. 

You may find that some strategies resonate well with you, and others do not work at all.  The goal is to find what does work for you as an individual, so your list might look different than mine.

You'll also notice that there are 12 items on my list.  The number 12 means that I can implement one new thing per month, get really good at it and then move on to the next.  If I am able to do it sooner, that's ok too, but adding 12 all at once can be overwhelming and more difficult to sustain.

Please let me know if I can help you create your own health intentions for this year.
​
Take good care,
Dr Christa
 
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To say that it's been a bit grey and dreary out lately is a huge understatement.  Even though the winter is a time for more rest and hibernation, there are many ways to stay motivated and inspired at this time of year while honouring the rhythm of the season.

I find we are experiencing a bit of sensory deprivation in January with a monochromatic landscape, no birds to listen to, and fewer options for fresh produce.  If we can encourage stimulation of all the senses - sight, sound, taste, touch, and smell - our moods and spirits begin to brighten up. 

Vision

• colours - greenhouses, butterfly sanctuaries, wear less black clothing ;)
• watch nature shows
• look at photos from the summer
• buy fresh flowers
• admire the beauty of the season - snowflakes and frost
• envision how you would like the year to look

Hearing

• music & nature sounds
• creaking trees in the forest, ice breaking under your feet
• laughter
• listen to people around us and absorb what they have to say - so many health ailments come from not having our voices heard

Taste

• seasonal fruits like oranges, pineapples
• use spices and herbs - curry, ginger, garlic, thyme, cinnamon
• herbal teas - my latest go-to is Tulsi & Ginger 
• soups

Scents

• essential oils
• home cooked meals 
• the freshness of cool air

Touch

• feel the warmth of a fire, ice & snow on your face
• lots of hugs
• hands on treatments - chiropractic, massage, osteo, etc.
• movement - grounding yoga poses or the burn after a workout
• textures from fuzzy blankets and cozy socks
  
  

These are just some examples, but if you have anything to add to this list please share!  In some cases, I've even prescribed beach vacations :)

Feeling blah right now is common, however, there are signs that point to depression that are good to be aware of so that you can notice them in yourself and in others.  In reality, most people don't know they are depressed in the moment, so keep an observant eye on those you love.


The Vitamin D Connection

Patients appreciate understanding their numbers beyond "everything is normal".  If you bring me your latest blood work we can go through it together and compare it to your past results to identify trends.  Lately I'm seeing a lot of low Vitamin D, which is also sure to impact your mood and so many other health concerns.  You can read more about Vitamin D here.  (Update:  prescription dose of Vitamin D is now above 2500IU).  I am amazed at how many symptoms can improve with this intervention alone - from mood, to joint pain, to energy, to hormones.
I am hoping for some beautiful crisp, cold, sunny January days to come.  In the meantime, consider the fog a chance to spend less time on what's going on in the outside world and attend more of your focus on building your own inner strength & vitality.

Warmly,
Dr. Christa

P.S.  If you would like a few strategies to manage stress quickly, check out these 4 options.



Coming up

I'm planning to do our next Detox Group at the end of January or beginning of February (finished before Family Day weekend).  I've also got something in the works for a more comprehensive program so watch for info coming out on that too.
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