39 First Street
​(519) 942-9990
Orangeville Naturopathic Health Clinic
  • Welcome
  • About
    • Dr. Christa Reed Kruger, ND
    • Practitioners
    • Naturopathic Medicine
    • Services & Therapies
  • Book Appointment
  • Shop
    • Dr Christa's Dispensary
  • More
    • Contact
    • Blog
    • FAQ
    • Membership & Programs >
      • Inner Circle
      • Dragonfly Method
    • Learning Tools

Looking Ahead into 2022

1/10/2022

 
Picture
Here we go... it's January.  Oftentimes we think about goals or resolutions to begin a new year; however, you know by now that my focus is more on daily actions and habits that lead to a healthy lifestyle.  Here's what I had to say on this topic at the end of 2020.

As a family, we enjoy reflecting on the last year with an annual slideshow that we watch together on New Year's Day.  It's a wonderful way to bring appreciation and gratitude into a quiet day.  When we reviewed our past year, I was amazed to see how much we had actually done and how many smiles we had shared - our skating rink ("ODR" - outdoor rink), tobogganing, milestone birthdays, the veggie garden, beach days, kids' sports, plus lots of puppy time.  We are enjoying simple moments of fun.

So far, 2022 isn't bringing the reprieve that many of us had hoped for.  We tried to dam the river, but forgot to look upstream.  We now have research to confirm what we already knew: that nutrient status, microbiome health, blood sugar regulation, stress levels, sleep and healthy weight all play into our resilience to any adversity, including the current pandemic.

In an effort to encourage empowerment I strive to educate, to evaluate causation, to address illness at its roots, to build resilience - I continue to reach for optimal wellness.  This is no easy task when most of us are dirt tired.  When it feels overwhelming, I revert back to the basics, the foundations of our health.  Consequently, the health forecast for the next year, needs recognition of simple and attainable, yet needle-moving strategies or considerations that address all of these variables.


Rest.  Eat well.  Move everyday.  Go into nature.  Connect.


1.  Vitamin D
In our region, we make Vitamin D in a complex way using sunlight, from mid-March to mid-October.  Upon testing, I find that most people are suboptimal or deficient without supplementation at this time of year.  Vitamin D is important for a multitude of functions, from hormones to mood to immune regulation to bone health (learn more here).  Knowing your highest (August) and lowest (February) values can help to gauge your needs.  Interestingly, Vitamin D status can be a predictor of longevity.

2.  Fresh Air & Sunlight
The wintertime drives many of us indoors.  Even if we aren't making Vitamin D like we do in the summer, sunlight helps to brighten spirits.  A dose of nature, connecting with our environment, is beneficial to mood and mental health.  It also gives an opportunity to take a break from all the tech that we are endlessly connected to at the moment.  If you can't get outside every day, look into some air purifying house plants and bring nature inside to you.

3.  Movement
It's been frustrating to have inconsistent access to gyms, sports, and other activities, especially since it's easiest to keep these events on a routine.  All I can say is that doing something to move every day is helpful for posture & pain, mood, mental clarity, digestion, and so much more.  I've seen so many people out walking these last two years... you're doing awesome - keep it up!

4.  Stress management
In a state of overwhelm it's difficult to add anything to your plate, particularly as responsibilities are rising (like if you have kids at home, you're trying to pivot your business... again, etc.).  We are well beyond feeling the effects of acute stress, and now this is at a chronic level.  Having a few moments to yourself every day is critical to mental peace.  I find that a walk or two everyday helps to check off a few boxes for me at once - stress relief, activity, and nature.  A few other suggestions I have are:
  • taking a few deep breaths and setting an intention for the day when first waking up
  • set your alarm a bit earlier to enjoy some quiet before the chaos starts - this is a great time to meditate, stretch, read or do some yoga or other exercise
  • once or twice through the day (set an alarm if you need to, or time it with your lunch break) stretch and take 10 deep breaths, or do some tapping
  • recognize if you are depleted and ask me for support - adrenal glands get taxed pretty easily with our lifestyles
  • keep a routine - sleep and eat at the same times every day to limit additional pressures, remember the body likes rhythms 

5.  Intuition & Purpose
There's an inner knowing that guides what feels right and what doesn't sit well.  Many of us are getting clearer on our needs, it's actually why a lot of people end up in a Naturopath's office ;)  Going against what our body is telling us often brings dis-ease, so be careful to acknowledge your feelings and choose accordingly.  You will hear more and more about establishing your purpose during 2022.  If you don't know what I mean, then it's not for you and just skip ahead.  Purpose is meaning and contribution, and helps you to reach your goals.  It also helps you to live longer, with happiness and fulfillment.  There's quite an involved and evolving process to living your purpose.  It includes being flexible to change and adjusting along the way, developing your core values and no longer seeking external validation.  I'll let you sit with that for now.

6.  Blood Sugar Regulation
Another big predictor of resilience is the ability to manage blood sugar.  It's actually one of the main risk factors for poor outcome of infection.  Relatably
, we often see kids getting colds right after Halloween and other big sugar binges; sugar temporarily paralyses white blood cell function.  It's not just infection though, blood sugar regulation is often a key component in food cravings, fatigue, anxiety and hormone dysfunction (e.g. PCOS).  You can support balanced blood sugar by eating protein with every meal and snack, and cutting back portion sizes of "white" or filler foods like bread, donuts, rice and potatoes, to start.

7.  Weight Management
Adipose (fat) tissue is almost like an extra organ with a mind of its own.  For example, viral replication occurs prolifically here (1), as does inflammation and hormone production.  (Yes, heavier people get hid harder).  A study out of Dalhousie University last spring found that 42% of survey participants reported gaining weight since the start of the pandemic, while almost 60% reported an undesired change in weight since eating habits are often altered during stressful times (2).  Trends in weight gain predominantly impacted parents and first responders.  Of a totally different vein, another startling shift over the last two years was noted in a December 2021 publication in the Journal of the American Medical Association, which found that new onset anorexia and subsequent hospitalization amongst Canadian youth has increased dramatically.  They stated that "
monthly cases of new-onset anorexia nervosa or atypical anorexia nervosa increased by more than 60%, and monthly hospitalizations nearly tripled compared with prepandemic rates" (3).  This is clearly a complex topic that incorporates many psychological factors as well, but deserves awareness.  Changes in weight and body composition are a symptom of deeper imbalances, some more complicated than others, but the sooner these patterns are recognized the better.

8.  Connection 

Interestingly, the biggest predictor of longevity is connection, while isolation has the opposite effect.  Maintaining relationships, engaging the people we interact with, and establishing a community are all vital components of connection.  This is going to be my biggest goal of 2022, both personally and professionally - so stay tuned.  

Acknowledging the elements of our health that are within our control and making them a part of our regular routine, no matter how seemingly insignificant, has tremendous impact on our wellness.  Begin with one small thing and then add another - I can help you to strategize, one brick at a time, as you build a strong foundation.


You're doing an amazing job,
Dr. Christa


1.          https://www.biorxiv.org/content/10.1101/2021.10.24.465626v1.full
2.          https://nationalpost.com/news/canada/have-self-compassion-60-of-canadians-say-theyve-experienced-undesired-pandemic-weight-changes
3.          https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2786919
​

Comments are closed.

    Author

    Dr. Christa Reed Kruger is a Naturopathic Doctor, health enthusiast, and loving mom with a passion for helping people to become well and stay well.

    Subscribe to our mailing list

    Archives

    March 2023
    January 2023
    December 2022
    November 2022
    September 2022
    June 2022
    April 2022
    March 2022
    January 2022
    October 2021
    September 2021
    May 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    March 2019
    January 2019
    December 2018
    October 2018
    September 2018
    August 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    May 2017
    March 2017
    January 2017
    December 2016
    September 2016
    July 2016
    June 2016
    May 2016
    January 2016
    September 2015
    July 2015
    May 2015
    December 2014
    January 2014
    March 2013
    January 2013

    Categories

    All
    Acne
    Allergies
    Autoimmune
    Digestion
    Fatigue
    Flu
    Flu Shot
    Food Sensitivity
    Gluten
    Gut
    Health
    Homeopathics
    Home Remedies
    Immune
    Kids
    Natural
    Parenting
    Prevention
    Probiotics
    Sugar
    Tea
    Thyroid

    RSS Feed

Practitioners

Dr. Christa Reed Kruger, ND
      - Patient Forms
      - Online Booking
Dr. Cheryl Birch
Jennifer Parker, RMT
Ashley Walsh, RMT

Clinic Info

Contact
About
Services
Naturopathic Medicine
Infrared Sauna
       - Online Booking
FAQ

Get Inspired

Blog
Learning Tools
​Memberships & Programs

Shop

Dr. Christa's Dispensary
ORANGEVILLE NATUROPATHIC HEALTH CLINIC    39 FIRST STREET, ORANGEVILLE, ON, L9W 2E3       TEL: (519) 942-9990   FAX: (519) 942-9991
©2023   Christa Reed Kruger, ND

Proudly powered by Weebly