Blog Posts

Common Supplement Reactions

5/10/2024

Taking supplements might be something you choose from doing your own research or as part of a treatment protocol that I've recommended. The latest data is showing that at least half of Canadians are taking some form of supplement, and that we spent almost $1.5 billion on these products in 2023 (1). You can read more about selecting high quality supplements and their uses here.

Vitamins and herbs can be wonderful for moving the trajectory of your health and stimulating healing. We know that nutrient depletion of the soil has led to deficiencies in what we get from our food. Botanical remedies are nature's medicine, and many pharmaceuticals have actually been designed to mimic their action. Supplements also have fewer serious side effects than pharmaceuticals, but aren't totally benign. Sometimes, they can make you feel yucky... what does it mean when this happens?

My Supplement Makes Me Feel...

Nauseous
- it might need to be taken with food, especially common when taking iron or zinc
- a deficiency of hydrocholoric acid in the stomach can also cause this feeling, you might need extra digestive enzymes or bitters, or to practice mindful eating to imporve digestion
Tired
- if might be too much at once to process or too high of a dose
- it could also be that the vitamins/herbs are speeding up detox but your body (liver & kidneys) can't keep up to clear the byproducts
- you could be reacting to an ingredient or filler (e.g. rice bran is a common one), or need a different form (e.g. liquid vs tablet)
Worse
- often this is from detoxing too fast or overwhelming the body with too high of a dose, generally we would reduce the amount or stop and try again at a lower quantity
- some individuals are more sensitive than others, I find most people know this about themselves and communicate it to me ahead of time so that we can choose a gentler dose or remedy
Melatonin makes you feel wired, not tired
- melatonin is actually a main antioxidant for the body, helping to clean things up at nighttime
- when melatonin has the opposite effect than desired it can mean that there is inflammation, particularly in the brain, that needs to be addressed
Like it has triggered an infection
- if you get an infection whenever you take a supplement, it can indicate that a biofilm (hiding place) has been broken open and released its contents
- this can happen with urinary tract infections, yeast, and chronic infections like mold, lyme, cold sores and EBV
- a different protocol might be needed to deal with the infection
Like it's not doing anything
- quality, type of vitamin or part of the plant, and dosing really do matter
- fillers or low quality ingredients will make a supplement less or ineffective, or be poorly absorbed
- it might need more time to work (e.g. it can take three months to shift hormones)
- it's the wrong choice, not everything works for everyone - good thing there's always other options!
Like you're reacting to it
- you could be!
- it's possible to be allergic to herbs or a filler ingredient
-> if you have a ragweed allergy, for example, use plants of the Asteraceae family (like echinacea or chamomile) with caution
- some plants have side effects
-> St John's Wort can increase sun sensitivity (and interact with several medications)
-> Licorice root can elevate blood pressure (in its non-deglycyrrated form)
- stop taking right away and let me know immediately if this happens

The great thing about Naturopathic Medicine is that I have such a variety of tools in my toolbox! If you experience any downside of using a supplement, for example, we can change the dose or switch to homeopathics, acupuncture and lifestyle supports. You just have to let me know about your experience so I can help you best!

One last thing you should know is that Health Canada is altering the way that supplements are regulated. Thank you to everyone that has submitted their concerns about these changes to their MPs! Canada already has one of the most tightly regulated Natural Health Products industries in the world. Additional changes will mean fewer products available and higher costs to consumers, ultimately impacting your choice in health care. Check out these two websites for more info and emails you can send. We also have cards at the Clinic you can fill out and mail.

Have an amazing day,
Dr Christa

_______________________

1. https://www.statista.com/statistics/471444/quarterly-retail-sales-of-drugs-vitamins-and-supplements-canada/

Is Your Metabolism Busted?

5/6/2024

Busted Metabolism

A couple of years ago a study was released that said that 93.2% of Americans had metabolic dysfunction (1). The extra crazy part is that the research was analyzing data collected from 1999-2018. I can guarantee that it has not improved since then!

Here in Canada, we may not have the same supersized soft drinks, but the situation isn't much different. Stats Can says that, "In 2021, over 14.6 million Canadians (45.1%) reported having one or more of the following chronic conditions or risk factors: arthritis, high blood pressure, diabetes, cancer, heart disease, stroke, mood disorders and anxiety." (2)We are in trouble. Clearly, the solutions being offered are not improving the trend of declining health.

This is not just about willpower either. The graphs for metabolic health trends closely match the introduction of sugar and refined flour, certain chemicals in agriculture or packaged food, and other changes in the way we live in Western society.

What is Metabolic Dysfunction?

Cardiometabolic health was assessed in the U.S. study using the following markers:

adiposity
blood glucose
blood lipids
blood pressure
cardiovascular disease or event history

Trends in increased adiposity and blood glucose were much more significant than blood pressure and blood lipid levels; however, this can potentially be explained by the doubling of use of hypertension and cholesterol medication over that 10 year time period (yes, double the use!). It is also important to acknowledge that there were a number of social determinants of health and "significant differences by age, sex, race/ethnicity, and education." (1)

An article from Tufts University states that, "“This is a health crisis we’ve been facing for a while. Now there’s a growing economic, social, and ethical imperative to give this problem significantly more attention than it has been getting.” (3). Being sick is expensive... from lost work time, to health care costs, to the fact that our health care system is increasingly difficult to access and is better positioned for emergency care than for preventative measures.

Optimal values were considered to be: (all without medication)

BMI under 25
Waist circumference less than 88cm for women and 102 cm for men
Blood sugar marker HbA1c less than 5.7
Total cholesterol to HDL ("good cholesterol") ratio less than 3.5:1
Blood pressure less than 120/80 mmHg
No history of angina, heart attack, heart failure, stroke, coronary disease

I have most of my patients bring me their recent bloodwork so that we can do an in depth review of the numbers beyond "everything is normal".

Other Associated Conditions

There are several other conditions (beyond heart disease and diabetes) that are actually associated with metabolic dysfunction, that you may not even be aware of:

Arthritis - can be considered "diabetes of the joint"
Dementia & Alzheimer's - can be "diabetes of the brain"
Cancer is also closely tied to metabolic pathways
Polycystic Ovarian Syndrome (PCOS) - influenced by blood sugar
Thyroid conditions - the thyroid helps to regulate metabolism

So, what can I do to maintain healthy metabolism?

Everyone needs an individualized approach, but the basics of healthy metabolism are:

keep a layer of muscle on your body
eat lots of protein, fibre, and some fat to balance blood sugar
- whole foods as much as possible
- stop eating 2 hours before bedtime
walk daily
find your best way to manage stress

There are so many great opportunities to have major impact on your health. Now is the time to get on top of things!

Wishing you a wonderful month,
Dr Christa

1.  https://www.sciencedirect.com/science/article/pii/S0735109722049944?via%3Dihub
2.  https://www150.statcan.gc.ca/n1/pub/82-570-x/2023001/section1-eng.htm
3.  https://now.tufts.edu/2022/07/05/only-7-american-adults-have-good-cardiometabolic-health

The Dirty Dozen

4/14/2024

Each year the Environmental Working Group releases a list of the produce that contains the highest level of pesticide residues. In general, the most delicate plants have the most, while hardier fruits and vegetables (ones with peels or that grow in the ground) have the least. It is not a perfect categorization, but these lists can help to inform where we could invest and what we could skip when it comes to organically grown foods.

Truly, the healthiest foods would be minimally transported, and grown through restorative agricultural practices (super cool, and I suggest you read up on this if you are interested). Here in Canada, the weather provides challenges for seasonal availability of certain foods. The way we purchase or grow our food changes throughout the year.

As we move into spring, we can start to think about where we plan to acquire our food in the summer months. The last few years we have continued to expand our own home garden. We initially began with fresh herbs and a few tomatoes, and now we enjoy kale, celery, peppers, zucchini, lettuce, peas, cucumber, and cauliflower. We've also supplemented with CSA Veggie Shares and Farmer's Markets. Nothing compares to fresh produce.

Here is the 2024 Dirty Dozen (1)

Strawberries
Spinach
Kale, Collard, Mustard Greens
Grapes
Peaches
Pears
Nectarines
Apples
Bell & Hot Peppers
Cherries
Blueberries
Green Beans

Clean 15

Carrots
Sweet Potato
Mango
Mushrooms
Watermelon
Cabbage
Kiwi
Honeydew Melon
Asparagus
Sweet Peas (frozen)
Papaya
Onions
Pineapple
Sweet Corn (non-gmo)
Avocado

Again, I will mention that this list only accounts for pesticide residues, not nutrient content, or other healthful properties of food. I don't want you to feel frustrated by huge amount of information and confusion over which foods are "best." Lately, it seems I'm just choosing the food that looks to be the most fresh... which isn't always easy. (Yikes).

Food labeling is important to understand, if you'd like to read about Organic vs Non-GMO have a look here.

A great way to integrate healthful fruits and vegetables into your diet is to choose produce that's most in season. Every year I like to offer a 2 Week Spring Clean reset to give you fresh inspiration for your meals, and set you up for a healthy spring and summer season ahead. Click to find out more, we start next Monday, April 22nd.

I hope you've been enjoying the month so far. It's hard to believe we're halfway through April!

Take care,
Dr Christa

1. https://www.ewg.org/foodnews/full-list.php

Springtime Health

4/2/2024

Each season has its own unique qualities. In the spring, when new leaves grow, there's a return to life. You might feel it in your body too. A waking up, a call to the outdoors and a need to get moving. Maybe you have an urge to declutter the house or eat more nutritious foods, as well.

Springtime can also mean a purge, and one last bout of a runny nose or cough until the fall. Seasonal allergies also start to ramp up now, and you might not even be sure whether your symptoms are from a cold or from allergies or the upcoming eclipse!

I know I've mentioned this before, but many cultures incorporate regular detox practices into their lifestyles, especially in the spring and fall, whether it be saunas, fasts, or parasite cleanses.

You might be experiencing something else, though, a call to rest or to simplify. Perhaps that means you are preparing for the growth and change that is coming your way. No matter your symptoms, its important that you be guided by your own intuitive needs. Almost all my patients deeply know exactly what needs to shift in order to move their health forward, and I serve to facilitate that progression through my own experience and understanding.

Some Considerations for Your Health This Spring

1. Allergies

Seasonal allergies can make you feel pretty miserable, but can be helped tremendously by reducing overall inflammation and supporting your liver and adrenal glands. Both symptomatic and deeper immune support are needed and helpful.
Your best tools depend on your unique health story, but I tend to find that Vitamin C, Quercetin, NAC, St Francis Allergy Nasal Spray or nasal rinses, Nettle tea, Acupuncture, and Probiotics can help a lot.
Read more here

2. Clean up your diet

Yes, I know that it was just Easter weekend and the chocolate is out. Here's a previous article to help you offset the sugar crash and discover some "healthier" chocolate recipes.
As more fresh foods start to become available, it becomes easier to enjoy fruits and vegetables again. Raw veggies aren't the best during the colder months (from the Traditional Chinese Medicine point of view), but are great in warmer weather.
If you'd like to do a more formal reset, that gives you inspiration and accountability, I've just opened up the link to register for my Spring Clean Detox

3. Parasites

What's the deal? Well, social media has brought this topic to light and stirred up a lot of interest. Parasites may be causing you problems, or could be helping you out by mopping up even less desirable things. In Ontario, stool testing only looks for a few specific ones, especially if you've recently travelled. In reality there are MANY more beyond what is found in regular testing from OHIP. (Yes, I've used fascinating gut tests from U.S. labs).
Ditching these passengers needs to be done carefully, since they can release the things they were mopping up in your body, and parasites have specific lifecycles.
I know this sounds icky. Keep in mind that other microorganisms actually outnumber our own cells, and this is normal!
Spring is a great time to consider using some anti-parasitic herbs
Some basic signs of parasites can be: itchy bum, teeth grinding, 'craziness' around the full moon, stomach pain or bloating, iron or other nutrient deficiency, fatigue, weight loss, brain fog, trouble sleeping - as you can see, many of these could also be signs of other things too

4. Adjust Your Protocols

There are different health considerations for the spring than for winter months. You may need to lower your dose of Vitamin D soon, or begin exposing your skin to morning sunlight, or support your nervous system as the schedules get busier again.
Book your seasonal check-in to discuss changing your remedies, vitamins and other protocols.

5. Spring Sun

I just learned the coolest thing about getting spring sunlight: it actually helps prepare your skin for the stronger summer sunrays.
In the spring, the UV light is less intense but still allows us to build up our melanin. More melanin means more sun protection, and also more cellular energy. Eating foods rich in polyphenols & flavonoids (like berries) helps too.

6. Hydrate

Some of us do tend to gravitate a bit away from water during the winter, and I've noticed more people telling me that they haven't been drinking enough - so I just thought you could use a little reminder ;)
I do actually count herbal, non-caffeinated teas towards your water intake for the day so use them if you need to up your hydration
There are a few more electrolyte mixes on the market that taste pretty great and help to spice up the flavour (without the chemical sweeteners). These also help to replenish minerals, which are missing from our depleted soil.

This year has been rolling pretty quickly. I look forward to catching up with you soon!

Take good care of yourself and each other,
Dr Christa

4 Ways to Energize Your Day

3/6/2024

It's been a dark and gloomy winter of, let's face it, total apathy for a lot of people. Moving into the spring, though, as sunshine and warmth organically waken our spirits from the depths of hibernation, you might feel a little spark igniting. An extra smile, a pull to the outdoors, a shift in appetite and inspiration to make plans, can all be signs of waking up to the new season on its way.

How do you assist your body moving into the spring? Spring and fall are fantastic times to "detox" or get rid of the garbage - your food, your closet, your mind. (I'll be running my group program again next month, let me know if you'd like to be on the list). Cutting out the clutter in each of these areas is a great way to simplify, quiet the mind, lessen distractions, and ease the transition.

Turning a spark into an inner fire, to help you through the day with energy, creativity, and strength is something that happens more easily with intention. Here are some suggestions:

1. Add Protein

aiming for 100 grams of protein per day helps to keep energy levels stable and prevent dips, crashes and cravings
you can use a tool like "My Fitness Pal" website or app to help you gauge your current protein intake and achieve your goal
protein also provides the building blocks to support healthy muscle tissue and neurotransmitters (like serotonin and dopamine) so it's particularly useful for stabilizing blood sugar levels and mood

2. Get Sunlight

there is the coolest new research coming out on how our bodies generate our own energy by harnessing the power of the sun with melanin (1)
Vitamin D is an incredible hormone that impacts mood, energy, joint pain, and the immune and hormonal systems
more new research shows that sunlight helps to structure the water in our bodies (remember that water is a huge component of our physical makeup), and certain properties of water generate energy, as well (2)
not to mention, the only way to get sunshine is to be outside, and we can borrow energy from the earth while being in nature
if sunlight is tricky to get (like on grey & foggy days) then infrared sauna, or red light light or full-spectrum light devices may be helpful too

3. Choose Greens

I know there's a trend away from greens because certain ones can be inflammatory for some people, so if you notice you react to kale, for example, then don't push it - listen to your body, as always!
My own personal as well as clinical experience has shown me that greens are still valuable for giving an energy boost, and help to cut back on other quick surges from sources like caffeine and sugar
Greens powders in a drink or smoothie, chlorophyl in water, steamed or sauteed veggies or a big salad are all ways to get a good dose, I feel it is partially from the mineral content (we are often deficient) but also from the way that plants also store energy from the sun

4. Look for Energy Leaks

I often ask "where are you leaking energy"? This recognition and acknowledgment allows you to reprioritize not only your responsibilities and commitments, but also your down time
Scrolling on social media before bed is a common answer, and so is worrying - truly, when asked, most people know their leaks without having to contemplate too long or hard about it
In what Gay Hendricks refers to as "The Zone of Genius" in his book, The Big Leap, there are things we could do all day long without ever feeling tired or bored, that we love to do, and that give the greatest joy
Notice the thoughts, activities, places, meals and people that feel revitalizing and choose more of that

To Purchase Greens or Protein Powders, here are some great options

Click to see Dr Christa's Online Dispensary
We also have some of these items available at the Clinic or by special order

Energetic Recipes
Blueberry Energy Smoothie
One Pan Turkey, Cabbage & Spinach
Breakfast Protein Bowl (can be eaten anytime of day)
Lentil Chickpea Salad

Ready for spring,
Dr Christa

1. From the work of Dr Jack Kruse
2. From the work of Dr Catherine Clinton and also Carrie Bennett

Do you have a healthy cardiovascular system?

2/20/2024

Often we have no idea what kind of shape our cardiovascular system is in, until something really big happens. It's actually how most people address their health - they keep going until something breaks (but you are here, which means that you are looking for a different way). Not to be fearful, but you should know that implications of heart issues are still the main cause of death worldwide. Recognizing the nuances and early signs can be a great step towards preventing changes to the cardiovascular system early on.

Hints that your cardiovascular system needs support

Waist circumference
- when metabolic health is dialed-in your heart is happier
- keep waist measurement less then 40 inches for men, and less than 35 inches for women (or ideally, less than half your height in inches... so if you are 60 inches tall waist measurement under 30)
Blood work indicators - keep a binder with all your results to compare over time
- HbA1c, fasting blood sugar & insulin
- lipids, lipoprotein a
- fibrinogen, c-reactive protein, homocysteine
- complete blood count (cbc)
- ferritin
- thyroid
- reproductive hormones like estrogen & testosterone
- cortisol
Blood pressure
- less than 120/80 mmHg is ideal
- read more here
- it's helpful to establish your own baselines so that you know when something changes, keep in mind that if your blood pressure has always been 100/60 mmHg then going to 120/80 could be significant for you even though the number is "normal"
- also, having your own monitor can help to lessen the impact of 'white coat syndrome'
Other tests: ECG, stress tests, 24 hour monitors, ultrasounds, MRIs can be great too but are not routinely done in Canada
Emotional wellbeing & stress
- feeling stressed or experiencing grief or heartbreak can also mean support for the heart is indicated, or even something like a physical stressor in your lifestyle like shift work
Recent dental work or other medical interventions
Symptoms like: palpitations, chest heaviness, shortness of breath, low energy, pain in one leg or arm, swelling of hands or feet

- of course the cardiovascular system isn't the only reason for these symptoms, it's just something to keep in mind - for example, palpitations could also be triggered by thyroid imbalance, low iron or other minerals, and anxiety

With fewer people having access to in person care with family doctors/nurse practitioners/physicians assistants (if you have a family doctor's office at all), the narrowing of physical exams, and the shift towards complaint based assessments only, the opportunity to catch early signs can be missed. This is why knowing your own numbers, knowing what feels right in your body (and what doesn't), and taking responsibility for your own health is so important.

Ways to help out the cardiovascular system:

Sunlight
Movement
Hydration
Breathing
Sleep routine
Eating whole & unprocessed foods, including foods high in magnesium and antioxidants
Find joy and experience fun & connection
Create routines that manage stress levels daily, balance the vagus nerve
Avoid alcohol & smoking
Time in nature and away from electrical signals

Read more about unique ways to support a healthy cardiovascular system here.

Botanicals & Supplements to Consider (depending on the imbalance)

omega 3 fish oil
magnesium
vitamin C
vitamin D
coenzyme Q10 - especially if taking a statin
hawthorn
garlic
quercetin, resveratrol, grapeseed or astaxanthin
berberine
nattokinase
taurine
carnitine
rose water or oil

This list is to demonstrate the variety of options available, and is not meant to be complete. Often they are available in combination products as well, to make compliance much easier. General properties of the remedies are: anti-inflammatory, tissue healing, antioxidant, improve energy production & efficiency, blood thinning, lower blood sugar, and improve lipid balance. I can help you to design a plan for your individual needs.

Not everyone looks for support before there's a problem, though. The reality is that oftentimes it's a health scare that motivates lifestyle change. (I have worked with people who have experienced heart surgeries, aneurysms, hypertension, strokes & mini strokes, clots, and heart attacks.) For those people, we often have to be more rigid in our protocols and potentially choose remedies that help offset the side effects of medications. It's a good thing that our bodies are excellent healers!

I hope that you have a beautiful week,

Dr Christa

Recovering From a Junkfood Binge

2/12/2024

The Super Bowl was last night, which has become an annual tradition for snack foods and couch time for a large number of people. Even if you don't watch the football game or scope out the halftime show, I thought this would be a timely email to help you move through after a day of unhealthy eating - whenever it happens.

The food you eat is a foundation for your health. Choosing nutrient dense, antioxidant rich foods can calm inflammation and support healing. Of course there are times of celebration and indulgence - birthday cake, parties or special holiday meals - but it's the daily average that counts most of all.

You may have noticed significant changes in your health once you have been eating more whole foods and less processed food, only to see a drastic return of symptoms after eating sugar, lots of flour, or inflammatory oils (read more about that here). I call this research and development ;)

Signs that your food choices weren't the best for your body:

fatigue
brain fog
headache
joint pain
bloating
heartburn
digestive changes
mood shifts - anger, sadness, irritability
skin changes

These messages from your body can show up immediately or up to 48 hours later, which can make it more difficult to pinpoint the trigger. Once you've been eating more healthfully for some time, the evidence will be more obvious. I follow this same process of food reintroduction with more intention when I recommend the Elimination Diet, which you may have done with me before.

Managing Symptoms the Next Day

Feeling unwell or just a little off the day after eating junkfood or drinking alcohol can be from any number of things: the food or drink itself, staying up late, being out of routine, blood sugar dysregulation, a food sensitivity, liver overwhelm, or dehydration. These suggestions can help assist any number of these underlying causes.

Water - flush things through by rehydrating, a pinch of sea salt in the water can help to absorb it better or you may even want to consider a natural electrolyte drink like coconut water or bone broth
Movement - get the lymph flowing and digestion going, even just walking after a meal can improve digestion and blood sugar balance a lot
Fasting - either intermittent fast with at least 12 hours without food, or even a full day can help to reset, but it's not for everyone so do your research and seek support if you want to go that route
Protein - keep blood sugar and energy more stable by eating protein (eggs, meat, poultry, fish, chickpeas, beans, etc) with each meal and snack
Fibre - vegetables are a great option to keep digestion moving, plus they are low sugar and nutrient dense, cooked veggies or soups are even easier to digest
Support your Liver & Gallbladder - the liver for alcohol, sugar and fat consumption, and gallbladder for fat digestion especially -> use milk thistle, dandelion, NAC, B vitamins, and foods like: beets, leafy greens, artichoke, and lemons; plus my favourite castor oil packs ;)
Heartburn & Bloating - in addition to the above strategies, a shot of apple cider vinegar or taking a digestive enzyme with meals or DGL for heartburn can be helpful to move past digestive discomfort. If you've eaten a food that you have a sensitivity to then glutamine can help your intestinal cells to heal more efficiently too.
Sleep - focus on going to bed on time or a little bit earlier tonight, to prevent fatigue and help recover, but also adequate sleep helps to keep blood sugar balanced and cortisol (that stress hormone) lower

One meal is not usually going to set you back on your health goals, but it can make you feel pretty crummy for a day or even a week afterwards. Once you learn your sensitivities and your tolerance level, you can make more educated decisions around your food choices.

For me, gluten free eating is a non-negotiable because of the level of symptoms I experience from consuming it. The benefit from that is that processed meals and fast food are basically off the table. As a result, my husband made fries, wings, and onion rings in our own deep fryer last night (in addition to the gorgeous veggie tray pictured above). I couldn't tell you the last time I've had an onion ring, it's been several years. We used avocado oil because of the higher smoke point, and both cassava and Bob's Red Mill 1:1 flour for the breading. It was delicious, but I don't feel the need to have it again... until maybe next year ;)

The point is, we can have celebrations and still honour our own health needs.

For additional thoughts on the day after the Super Bowl from a previous year, have a look here. If you'd like further support on identifying food sensitivities or decoding other observations you've made with your symptoms, I'd be glad to help.

Have a great week,
Dr Christa

What type of Magnesium should I take?

1/15/2024

It's all over the Internet that most of us could benefit from taking magnesium - I think TikTok is the new doctor?! Not everyone will agree, but I actually love that people are interested and getting educated when it comes to their health (I would do more of this too, but unfortunately the rules are pretty strict around NDs and what can be said online). This doesn't mean you should take the advice of every online influencer - even if they have credentials they do not know YOU personally. The value lies where you take in the information, you learn and begin to ask questions, do more research (including asking me or other knowledgeable people) and become engaged in your wellness.

Why does magnesium matter?
With over 300 jobs in the body, the demand for magnesium can exceed our intake. There's magnesium in leafy greens, nuts, legumes, avocado and chocolate, but the amount in each food also depends on the quality of the soil. We use magnesium for muscles, nerve transmission, blood pressure regulation, bone health and energy production - just to name a few precious roles. It's also essential for Vitamin D absorption.

It's suspected that up to 70-80% of us are deficient or suboptimal in our magnesium levels. It can be implicated in heart disease, diabetes, migraines, headaches, depression, anxiety and osteoporosis. Here are some signs that you might be low in this important nutrient.

Newer research has shown that people who consumed more that 550mg of magnesium per day had larger brain volumes - less age-related brain shrinkage. This benefit was most profound in post-menopausal women. It is proposed then, that higher magnesium intake may protect against neurodegenerative disease and cognitive decline from our 40s and up. (1)

What's the difference in the forms?
In supplements, the magnesium is bound to something else. That "something else" determines how and where the magnesium will be most utilized. There are also combination formulas available as well, that contain 3 or more forms within one product.

Magnesium bis-glycinate 200-800mg/d
- I recommend this one most often because it is an all round magnesium support, it's relaxing to muscles and the mind, plus it does not act as a laxative so it is generally well tolerated
- a great time of day to take this is in the evening to promote restful sleep and reduce pain, but it can be used any time of day
Magnesium citrate 200-400mg/day (start low and work up)
- it's absorbed well, but this one is most helpful for those with sluggish digestion because it draws water into the bowel
- a popular option is "Natural Calm" - taken in the evening for relaxation it does not cause an instant relief for constipation, but bowel movements usually occur within 12 hours of taking it
- not a good option for someone with loose stools already
Magnesium malate 400mg/day
- this form is well absorbed, and is more gentle on the digestive tract
- I use it most often for those with fibromyalgia and chronic fatigue because it helps to relax muscles, relieve pain, and promote mitochondrial function
Magnesium l-threonate up to 2000mg/day
- best for brain health so it's an option for memory, dementia, depression, and concussions
Magnesium sulfate (Epsom Salts)
- used for baths and topical application for muscle relaxation and stress relief
Other forms like magnesium orotate, chloride, lactate and oxide, I don't use as often unless they are combined with other forms

Clinically, I see so many people feel a lot better just by improving their magnesium intake. I've been wondering if low magnesium status is one of the reasons that blood tests are coming back with such low Vitamin D levels. You can test your magnesium levels in bloodwork (called RBC-Mag), but it's not quite an accurate reflection of the whole body since so much magnesium is in the muscle and bone. Hair mineral analysis tests have been helpful at catching low magnesium, and I will also just recommend it as indicated and monitor based on individual symptoms. For people that have sleep trackers like FitBits or Oura Rings, they have noticed deeper and more restorative sleep after taking magnesium.

Of course our bodies never fail to amaze me! Understanding why you are taking something is a huge part of becoming your own health advocate. If you have any other topics you'd like to see covered in my email newsletters, please let me know - I'd love some inspiration!

Take care,
Dr Christa

1. https://www.sciencedaily.com/releases/2023/03/230323103415.htm

Happy New Year!

1/3/2024

Happy New Year!It's the start of a new calendar year, but not necessarily the natural time to feel the pull of renewed energy that begins in the spring. In the winter, it's ok if you don't quite feel ready to get going. More rest and time for restoration might be needed before you fully emerge from the cocoon. I actually like the imagery of a seed that's waiting in the ground, preparing to grow soon.

How were your holidays? Almost every single patient and person I know experienced some kind of flu, sinus infection, gastro bug, or other thing in the last month. Unfortunately, my family was hit hard too. Yet again, I know that when we go down like that it's because we were completely run down, and on reflection, I'm not surprised - we had 4 hockey tournaments in 5 weeks, sports injuries, busy work schedules and some major stressful events. We're also not the only ones, which is why I bring it up here.

Tip #1: The 3 week cough seems to often be from the sinuses as a post nasal drip, which is why cough syrup isn't helping it. Treating the sinuses is key. Sometimes the phlegm is creating a secondary bacterial infection in the chest or sinuses -> this needs further attention.

Tip#2: A. Vogel Throat spray is wonderful for sore throats. (I used it at my sister's recommendation.)

As many of us recoup and rebuild, I'll share some of the things that have been especially helpful to my family, and also to patients.

Nourishing foods
- soups, use bone broth to make rice or mashed potatoes, root vegetables, teas, proteins, cooked greens (the spinach in our veggie share was magical in December), water with lemon & cucumber, limit dairy & sugar, healthy oils are important too
Sleep
- a lot
- when we thought we were better and tried to rejoin the fast pace of life, we would rebound -> bodies were saying "not ready yet"
Walk or Yoga
- gently when able, to keep the lymphatics moving
- or just open a window if that's all you can do
Sauna, Red Light, Hydrotherapy or "Happy Light"
- the clouds and fog have been tiring, but our cells respond to heat (and cold) and the full spectrum of light
Vitamins/Minerals, Herbs & Homeopathics
- these vary incredibly depending on your personal needs, but ACES +zinc, Mushrooms, NAC, eucalyptus oil, and immune fortifiers have been great
Treat the sinuses
- saline sprays or other nose sprays, neti pots, eucalyptus steams, etc.
Grace
- you cannot heal in the same conditions that made you sick :(
- give yourself a chance to recover without putting pressure on the speed of healing
- "sickness" is needed to move things out of the body and is a way of 'detoxing', the innate intelligence of our systems is remarkable
Get creative
- we drove out of the area on the weekend and found blue sky and sun (photo below), it was short but impactful!

Upon returning to life, continue to keep things simple with clean food, lots of sleep, and movement. Begin to build strength with muscle exercises (to your ability) for mitochondial health - yoga, weights, body weight, etc. Focus on maintaining balance in your life, and appreciate when you reach your limits and begin to feel rundown.

Next, the adrenal glands (which respond to stress amongst other things) also play a role in immune function, and I feel are a significant factor with this winter's illnesses. When you are feeling better, we can introduce support for your adrenals. Also, the gut should be addressed too - it's where 70-80% of your immune system resides.

This hasn't been the holiday season or start to the new year that I was hoping for, but it may have been exactly what was needed.

I'm looking forward to seeing you soon! If there's one thing I've learned these last few years, it's the every day actions that make the most difference in our health - not the resolution that happens on January 1st (although goals can help you make a change and stay motivated!).

Take care,
Dr Christa

Book Appointment

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

Holiday Health & Recipes

12/5/2023

This season is about traditions, celebration and enjoyment; however, it's a time where setbacks in health can occur as well. To make the most of the holidays without disrupting your digestion, burning out, putting extra pressure on your liver, or gaining weight, I like to focus on supporting your body rather than feeling deprived.

For your digestion & gut health

maintain a routine as much as possible - eat at the same time of day
add probiotic foods like sauerkraut, kefir, kombucha
continue to avoid food sensitivities, except perhaps a favourite recipe or dessert one time if your body can tolerate a small amount
honour your traditions, but you can make substitutions to accommodate sensitivities
consider digestive enzymes or bitters to support
if you accidentally (or intentionally) consume a sensitive food -> l-Glutamine, bone broth, and homeopathics like Nux Vomica or Arsenicum can help heal more quickly

For your mind

practice gratitude
simply as much as possible
breathe
schedule down time, a yoga class, a massage or acupuncture appointment, or something else you enjoy to settle down
walk in nature

For your liver (it takes the brunt of the food indulgences, alcohol, and Tylenol that's consumed for tension headaches)

milk thistle & NAC are my favourites, but there are many
castor oil packs
breathe to release any anger
monitor the quantity of fatty or sugary foods consumed at one time
consider delicious mock-tails and sparkling water

For your healthy weight

put food on a plate instead of snacking at the buffet table or counter
use smaller plates for managing portions (e.g. appetizers & desserts)
eat protein at breakfast and throughout the day to stabilize blood sugar, vegetables also provide fibre which helps too
keep up with walks and movement
enjoy a full spectrum of seasonal foods -> there's more to it than mashed potatoes and mozzarella sticks :)

Holiday Inspired Recipes (click to download)

Appetizers

Meals & Sides

Desserts

If you are still hoping to get in before the end of the year, please add yourself to the waitlist and we will let you know if something becomes available. We understand that things come up, but please continue to give us as much notice as possible when you need to change your appointment time.

For supplement orders, we continue to experience unexpected backorders. Let us know if you are looking for something and we will inform you as soon as it's available or suggest an alternative.

Wishing you all the best,
Dr Christa

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

1 in 8 Women

10/6/2023

Did you know that 1 in 8 Canadian women will one day be diagnosed with breast cancer? I shared this alarming statistic on my Instagram page and it got a huge level of attention. Responses of disbelief, concern, people asking "why?" Let's dive in.

October is a month of breast cancer awareness, which is why this topic comes up now (prostates are next in November!). You may think it isn't relevant to you but with the rates of breast cancer being where they are, it's pretty certain you will know someone that is impacted.

Some Numbers:

25% of all new cancer cases in women are breast cancer
1 in 8 women will experience breast cancer in their lifetime
83% of cases occur in women over age 50 (1)
non-melanoma skin cancers are the most common cancer in women, breast cancer is 2nd
breast cancer can occur in men but rates are much lower (<300 new cases in men in 2022)
the risk of breast cancer is higher in developed countries like Canada and the USA

Different Types of Cancers

There are various different types of breast cancer depending on the location of cellular changes and tumour growth. You can learn more about the anatomy here. The breast is made up of fat, connective tissue, ducts, and glands; but there are also many blood and lymph vessels in this area as well. The lymph vessel drain into lymph nodes mainly around the collarbone and armpits (axilla). (2)

The risk of developing breast cancer may be increased by: family history, BRCA or other genes, if you never had a pregnancy or breastfed children, radiation exposure, hormone replacement therapy, oral contraceptive pill, obesity, alcohol use, inactivity, smoking, shift work & artificial light exposure (because of melatonin interference) (3). It's also important to note that not all breast cancers are hormone dependent, though many are. One of my colleagues that works strongly in the cancer space will often mention our constant exposure to not just probable, but even known carcinogens. It's quite likely that not just one exposure, but the buildup over time that creates issues.

Breast cancer screening in Ontario takes the form of mammograms every 2 years age 50-75 (forgive me if this recommendation has changed). Often in-office breast exams are only performed if there is a concern, or during a physical exam that occurs with PAP testing every 3 years. It is suggested that you get to know what your own tissue feels and looks like, ideally about a week or so after the start of your period if you are cycling, and then you can detect personal changes if they occur. Other ways to assess the breast tissue are ultrasound, thermography (not diagnostic), CT scan, or MRI.

Now, I'm not personally someone that thinks that the colour pink will eradicate this disease. Awareness and acknowledgement are just the very first step. It's not always easy to pinpoint a direct cause for any illness, there are always a number of variables and triggers that lead to imbalances and ultimately disease in any part of the body. Let's talk about the ways we can support breast health overall.

Supporting breast tissue comes down to three general themes:

Limit exposure and stimulation by xenoestrogens (estrogen mimickers) and toxins, and other steps to promote healthy hormone function
Improve excretion and elimination of hormones and toxins from the tissue
Optimize movement of things out of the body in general via the lymph, gut, and skin

A fourth theme is to think about how the topic of boundaries, control, and stored emotions might be impacting your mental state and the flow of emotions and energy through your body

When we hear a statistic like "1 in 8", there's a portion of us that will keep on our current path thinking cancer is inevitable or up to fate, and another group that will consider what is within our capacity to change or at least try to shift our likelihood.

Some additional things you can do that aren't listed above are:

limiting artificial fragrances and scents (aka chemicals)
expose yourself to natural daylight
maximize lymph flow with yoga, dry skin brushing, saunas, contrast showers, herbal lymph tonics and homeopathic drainage
support liver, kidney, bowel, skin health for elimination of waste products
use alcohol and tobacco sparingly (don't shoot the messenger!)
read food ingredients - there's a lot of yucky things in packaged foods
castor or other breast oil topically
check to see whether you breakdown estrogen into more or less damaging forms (DUTCH test)
consider the impact that sugar has on the immune system and inflammation

If you'd like to discuss your risk factors and ways to support your health, we should chat soon. Fall is the perfect time to realign or create healthier habits.

Talk soon,
Dr Christa

Book Appointment

1.  https://www.canada.ca/en/public-health/services/chronic-diseases/cancer/breast-cancer.html
2.  https://cancer.ca/en/cancer-information/cancer-types/breast/what-is-breast-cancer/the-breasts
3.  https://cancer.ca/en/cancer-information/cancer-types/breast/screening
This article is intended for information purposes only and does not replace medical advice.

Having a Healthy Fall

9/25/2023

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

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

Summer Wrap-Up

8/29/2023

Even though there's officially almost a month of summer left, it does feel like it's beginning to wrap-up now as we move towards September. I've seen a big pull towards reinvigorating routines, getting homes organized, and preparing for the next few months. I enjoy hearing about the reflections that have spurred these actions: noticing that preparation can create ease, that a predisposition to a fall cold could benefit from some extra care ahead of time, that routine can provide calmness, and boundaries are a form of self-care.

Have you enjoyed your summer? This past weekend I experienced blue skies, fresh tomatoes, and swimming in a lake. Simplicity is magical.

Because of my years of education, I usually get the sense that September is the true start of a new year. Look ahead to the next few months, what trends or patterns do you often notice in the fall?

Does your family notoriously get sick in November?
Do you find the return to schedules in September pull you away from home-cooked meals or do you get back in the habit of making your own food?
Does stress or busyness start to creep in?

It is so much more efficient to think proactively with your health.

Heading into the fall a number of people have been looking to refine their routines and goals, check-in on their progress with lab tests, adjust their supplements and dosages for the needs of the next season, bolster immune systems, relieve pain and stress with acupuncture, and support detoxification.

The spring and fall are my favourite times to address liver, kidney, and lymphatic support. There are a number of ways to do this, considering the foundations first: sleep, whole foods, water, sunlight, breathing, movement. Next to think about are remedies like milk thistle, dandelion, and homeopathic drainage (it's ok if you don't know what this means, we can talk about it if it's the right fit for you!).

As the days get chillier, a shift towards more cooked foods and root vegetables will occur, but not quite yet. Right now, I hope you can get your hands on some fresh tomatoes or grill up some zucchini - so yummy.

So, if you'd like to:

review your protocol
run new bloodwork or other tests (or go through recent results from other doctors)
refine your eating habits
improve your detoxification (liver, etc)
support your immune system
revisit your long term health goals
work on stress
receive some acupuncture

... I will see you soon :)

Oh, and here's a few ideas for that fresh produce that's around:

Greek Chicken Salad
Mediterranean Breakfast Bowl
One Pan Olive Pesto Pork Chops
Spicy Shrimp with Pesto Zucchini Noodles
Mediterranean Chicken Salad

Take care,
Dr. Christa

Summer Food

7/20/2023

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

7 Steps to Better Digestion

7/11/2023

Digestive issues are one of the most common reasons that people seek out a Naturopathic Doctor for support. Heartburn, bloating, constipation, loose stools, and pain are symptoms that frequently bring our attention to gut health. But, other symptoms like joint pain, mood changes, hormone imbalances, fatigue, immune dysfunction and skin conditions, like acne and eczema, can stem from the gut as well. Good digestion is part of good health!

There are MANY ways to address digestive health, which is why we use tests for food sensitivities and various functional stool tests that can give us tons of information. These are best used when we are stuck, or for people who like to see data on paper (they are the ones who need to see it to believe it - that's ok!). However, there are a number of strategies that can help to improve gut function right away without all the fanciness. Simpler is often better :)

Steps to Better Digestion

Get excited
- the first step of digestion is anticipation -> thinking about and smelling food releases saliva and digestive juices in preparation for the food that is about to come in, so you are ready to break it down
Get ready to eat
- sitting down instead of eating at the counter or in the car on-the-go activates the parasympathetic nervous system, the one we need in order to break down foods efficiently
Breathe & Chill Out
- another way to get into the parasympathetic nervous system is to take a few deep breaths and relax before eating (and after too)
- if you are tense or focused on something else your sympathetic nervous system will be active, which sends more attention to the brain and muscles and less to the gut -> did you know that stress can play a large role in the development of gall bladder issues?
- walking after eating is helpful too
Chew
- it sounds like a no brainer, but most of us chew the least amount possible to get the food down our throats ;)
- chewing introduces the food to the first of the digestive enzymes, physically breaks everything down into smaller pieces, and can also improve the enjoyment and experience of eating - you may even eat a little less
Routine
- our bodies love routine so that we know what to expect and when
- eating at roughly the same times every day contributes to that anticipation effect mentioned above
Time Your Water
- starting the day with a glass of lemon water can be beneficial, but try not to have large drinks with meals because it can dilute the digestive juices
Time Your Meals
- generally it's best to have 3 meals instead of grazing or snacking all day in order to break down food most effectively
- have a cut-off time at least 2 hours before bed so that you aren't going to sleep with a full stomach

Of course there are wonderful herbs, enzymes, HCL supplements, probiotics and other specific treatments depending on your symptoms. I'll leave that discussion for another day, but you can always come see me if you need personalized support. For now, give some of these things a try and see if it helps! Sometimes simple but consistent tweaks can make all the difference.

I hope you are enjoying the summer so far!

See you soon,
Dr. Christa

<<Previous

Forward>>