Whether you're a football follower, a halftime fan, or neither, it's pretty much impossible to avoid hearing something about the Super Bowl.  

Canada doesn't seem to be as impacted by the day after the Super Bowl (it's the most common 'sick day' in the U.S.), but in general I suspect that if you watched or participated in the game in any way you are probably feeling a little bit off today because you:

• stayed up late
• ate too much/many pizza, wings, nachos, etc.
• are working hard to break down alcohol and fat
• did too much sitting yesterday
• expended serious energy cheering or stressing

In order to overcome these challenges and get back on track as soon as possible, I recommend:

1.  Going to bed early tonight
2.  Eating lots and lots of vegetables today, even if that's the only thing you eat today
3.  Flushing with plenty of water
4.  Avoiding going for an extra coffee or tea and instead try a greens drink:
           - Blend 1 cup spinach with 1 cup pineapple or mango with 1 cup water
           - or do a greens powder mixed in juice or water
           - or have a large spinach or kale salad
5.  Going for a walk at lunch or after work today (it's actually daylight at 5pm now!)
6.  Bolstering your liver function with B complex vitamins, Milk thistle, and NAC.


A couple of things I noticed (or didn't) last night...

• there were a ton of ads for drinks with EXTRA caffeine
  - this tells me that people are tired and looking for extra energy (there are much better ways to do this than caffeine)
  - for tips on beating the 2pm energy crash click here
  - for other solutions like assessing your nutrient status (e.g. iron, B12), adrenal health, ask me specifically 
  - funny enough, a huge majority of people that tell me that they are tired, are also staying up late... try going to bed by 10-11pm and see how you feel (try these Sleep Secrets)
  
  
• you can be athletic at any age (J. Lo.!!)
  
  
• an ad about the benefits of CBD on reducing childhood seizures was removed (I only heard about this after the fact, and I'm not sure whether this ad was originally slated for Canada anyways... but it's something to note because the research is out there)
  
  
• people coming together for a common interest is powerful
  - which got me thinking.... what else can we achieve?

These tips are great for any post party recovery, not just today.

Have a wonderful Monday!

Warmly, 
Dr. Christa

This year I have absolutely zero interest in letting go of summer yet, but the calendar and weather have other plans.  Over the last few years we have seen viruses getting stronger, and colds and flus lasting longer so there are a few things that you need to know and do to prepare your immune system.

Let me start off by saying, it's normal to get a cold or two every year (and up to 6 times a year for kids).  While it's a pain, it keeps your immune system active and stops it from misbehaving.  Being sick becomes a problem when it is happening frequently, intensely, and lasts a long time.

To be honest, I don't think it's just that germs are getting stronger (even though we know this to be true).  The other important factor involved with these really bad infections is that people are just plain run down (kids too!).  If you're not sleeping enough, eating well, staying hydrated, or managing your stress levels you have a higher likelihood of coming down with something because your body is telling you it needs you to slow down.  You might do just fine powering through a busy work season, but then as soon as everything calms down.... BAM.  (There's also the people who never get sick ... I'll save that for another day).

This exact same thing happened to me last fall.  If you've been with me for awhile, you may remember that I was sick - like really bad - for a full month.  I had bronchitis, which was weird for me.  But the weirder part is that since then I've seen quite a few people have the exact same symptoms, who are also not regular chest infection sufferers.  Regardless, it was bad for all of us:  crazy mono-like fatigue, spasmodic cough, fever, aches and pains, sore throat, no appetite, but the constant tiredness was definitely the worst of it.  (If this happens to you, come in right away - I have found the best way to treat it).

The reason it caught up with me (and similarly to others) was that I was run down.  I didn't know it at the time, but I was depleted.  I had enjoyed summer... stayed up too late, got up early to enjoy the sunrise, socialized, etc.  It had been a great season, but I wasn't replenished going into the fall.  That's when it hit me.  For others, it came a little later with the holidays being a huge trigger.

Now with summer winding up, I don't want this to happen to you this year.

So, how do you prepare your immune system now?

• Sleep
  - If you're like me, you've been going with the sun and staying up a little later and getting up a little earlier.  Know how much sleep your body needs to be well and aim for that each night.  It might mean going to bed a little bit sooner, but now is the time to get back into your routines.
  
  
• Eat lots of fruits and veggies
  - Fresh and local produce is ready, and it's delicious.  As soon as it gets a little cooler out (the evenings haven't been as warm) you will want to transition to more cooked vegetables and soups
  
  
• Stay hydrated
  - Keep your mucus membranes (nose, sinuses, throat) moist so that germs can be trapped before getting into your body.  Also, fluids help flush out debris and keeps everything flowing out of the body.  You can probably start tolerating herbal teas again now.
  
  
• If you're extra susceptible to getting sick, support your immune system now with:
  1.  Vitamin C - 1000-3000mg per day
  2.  Vitamin D - have this tested with your MD or ND to know your numbers
  3.  Deep Immune (St Francis) - herbal remedy to keep your immune system strong
  5.  Mushroom Formula - there are many different medicinal mushroom blends that help to balance the immune system
  
  For Kids:
  1.  Vitamin C 500-1000mg per day
  2.  Vitamin D
  3.  Deep Immune Kids (St Francis)
  
  
• Support your gut, 80% of the immune system lives there
  1.  Probiotics - 10 billion CFU per capsule
  2.  Find out your food sensitivities (ask me about this one)
  3.  Eat pre/probiotic foods like sauerkraut, kimchi, pickles, kombucha, sprouted grains
  4.  Ensure regular bowel movements - try adding 1-2 tbsp ground flax seeds to your diet

I've already started seeing a few colds around, which is what inspired me to share these tips with you.  If you have the tendency to get sick often, it's a great idea to think about how you can get ahead of it and prevent as many illnesses in the future.  Of course if you need specific advice, I'm always happy to meet with you.

I hope you're enjoying the last bits of summer,
Dr. Christa
​

​Leaky GutThe term 'Leaky Gut' is used to describe intestinal damage, where the cells are no longer doing their job as well as they should be.  There aren't a lot of great statistics on the prevalence of this condition; however, from experience I will tell you that a large percentage of the patients I see have health concerns resulting from poor digestive function.  This is because digestive health affects EVERYTHING - from memory, to the thyroid, brain function, mood, the immune system and the liver.

Health Issues Stemming from a Leaky Gut

• fatigue
• slow metabolism
• nutrient deficiency (like iron, vitamin B12)
• thyroid conditions
• eczema
• allergies
• joint pain/arthritis
• bloating
• hives
• brain fog
• acne and rosacea
• migraines
• IBS
• psoriasis
• autoimmune conditions

How does this happen?
     It doesn't occur overnight, but the progression of improper digestion may sneak up on you since the signs are easy to ignore.  The cells that line your gut are meant to be tight together and act as a barrier blocking bacteria, toxic waste, undigested food proteins, and anything else that might be in your digestive tract, from passing through into the blood or lymphatic system.  Ideally, your intestinal lining should act like a net, allowing water and nutrients to pass through, while blocking larger items from entering the body.
     The reasons the cells spring a leak, allowing unwanted stuff into the body, could be many but here's a list of possibilities:

• antibiotics
• infections
• blood sugar imbalance
• low stomach acid or digestive enzymes
• stress
• medications
• yeast/fungi or bacterial overgrowth
• hormone imbalance
• toxins
• constipation
• food sensitivities
• eating too many inflammatory foods (gluten, dairy, sugar, alcohol, GMOs)

How does a Leaky Gut cause disease?
     Whenever anything enters the blood or lymphatic system that isn't supposed to be there, the immune system will attack it.  Just as it's designed to fight any virus or bacteria that you might breathe in on a daily basis, the immune system will try to fight off any foreign invader to protect you.
     The trouble is, when the gut is leaky, the immune system is constantly being exposed to and attacks food proteins, toxins, or other particles that shouldn't be there in the first place.  This leads to chronic inflammation in the body, and results in any large number of health conditions or symptoms listed above.

How will we heal it?
1.  Remove 
Take any food triggers, sensitivities or inflammatory foods out of the diet.  Some of the foods may be reintroduced in smaller amounts after healing has occurred.  We can find out your specific food triggers through an Elimination Diet or by doing an IgG food sensitivity blood test.

2.  Replace
Saturate your body with delicious and nutritious healing foods like bone broth soups, coconut oil, fruits and vegetables, and sauerkraut or kimchi. Within a couple of weeks you should no longer be craving unhealthy foods, and your energy will have increased dramatically.  Any pain you may have experienced should also be reduced within that timeframe.

3.  Repair
In order to repair the damage, or speed up the healing, individualized treatments like herbal remedies, acupuncture, or supplements can be used.  My favourites are digestive enzymes, quercetin and L-glutamine to help the gut relearn its job and heal, plus licorice root and aswhaghanda if stress or the thyroid are implicated.  

4.  Rebalance
The neat thing about the gut is that it's not just the complex system of cells and enzymes that digest food, but there's also good bacteria that help us to breakdown food and absorb nutrients, keeping our digestion working at its best.  Once we've repaired the digestive tract, it's time to repopulate it with these good bacteria, especially to help crowd out the bad bugs.  The bacterial balance in the gut is affected by external factors like antibiotics, but also the foods we eat can cause certain types of bacteria to thrive over others.  Having the right ratios and balance of bacteria can be supported with probiotics and fermented foods, a higher dose is typically suggested initially.

I hope I've helped bring some clarity over this popular yet confusing topic, plus given you some insights as to why it's important to heal your digestive system and change your eating habits as part of your treatment plan.  

Enjoy the summer weather! :)
Dr. Christa