Consistently I find that there are themes in my patient visits, and right now I'm hearing that a lot of you are tired and feeling the dark days.  Are you watching the clock from 7pm onwards, wondering if it's too early to go to bed?  Or are you finding yourself searching for an extra dose of caffeine or a sweet food in the middle of the afternoon for a boost?  Once the days get darker it's common for us to feel less energetic.  Less sunshine, less activity, a change in foods are all certainly part of it too.  So how do we get through the days when all we want to do is sleep?

First of all, consider what the message from your body might be right now.  We tend to need less sleep in the summer and more in the fall and winter, as our bodies run on circadian rhythms that are influenced by light cycles.  We actually have mechanisms for producing energy via the sun, which charges our internal batteries.  We are solar powered, after all.  Living in Canada we have seasonality to our cycles that call for more rest, reflection and rejuvenation in the cool and dark months, so that trying to maintain the same lifestyle patterns in the fall and winter that we do in the spring and summer is counter to our biology.

I believe that living out of alignment with our biology is a great stressor to our health.  Of course, there's always more to the story, and it's probably not practical to hibernate for the next 4 months!

There are ways to improve our energy levels, without leaning on extra caffeine and sugar.

• Protein early & often
  - Eating protein with your first meal of the day helps to keep energy and blood sugar regulated all day long.  The next question is always, how much do you need?  We each have different protein requirements depending on phase of life, activity levels, genetics and digestive capacity, but anywhere from 75-150 grams per day is needed.  You can be mindful of your fuel sources by including protein with each meal and snack.
  
  
• Movement
  - Moving our bodies actually generates energy, it increases our mitochondria (energy factories), feel good neurotransmitters, and improves lymph flow.  We may need to adjust our activities for the season -> more strength training and gentle/yin/nourishing movements like yoga and pilates.  With the weather, sometimes it takes a little more of a push to go outside, but I have never regretted a walk after the fact!
  
  
• Light
  - Driving to and from work in the dark, living under fluorescent or LED lights, and never seeing the sun take a huge toll on our energy pathways and reserves.  Even something as simple as opening the sunroof or a window in the car to allow light on your body is helpful at this time of year.  You can take a walk or step outside on your break or at lunchtime, even on cloudy days.  Some people find it beneficial to use a full spectrum lightbox or "happy light" on your desk or in your bathroom as you get ready in the morning.  It's also important to avoid screens first thing in the morning and right before bed, or at least use blue-blocking glasses also help to mitigate the effects of screens and artificial lights.  
  
  
• Hydration
  - We tend to drink less water when it's cooler out, but hydration is still important all year long.  I often suggest having a glass of water before coffee in the morning, and aiming to drink 1L of water by noon.  Herbal teas, soups, and juicy fruits & vegetables, like cucumber and aloe, all contribute to our hydration status, especially the formation of EZ water.  EZ water is structured, gel-like water that produces energy in our bodies.  Swirling, stirring, shaking or putting water in the sun also serves to structure water and improve cellular function.  Other ways to increase EZ water and thus energy in the body:  grounding, infrared saunas, heart coherence (heart-led meditations), breathing, cold exposure, and sunlight.  I know that some of this might sound a bit weird, but there is a lot of research to support the healing properties of water!  Just take the information that serves you right now.
  
  
• Be mindful of energy expenditure & leaks
  - For many of us, it's easy to give beyond our actual capacity.  Practicing boundaries, not over-committing, and avoiding people-pleasing are ways to move past others expectations of us and our learned beliefs.  I've taken issue with the "we can do hard things" mentality.  Almost all of us are doing hard things all the time.  I like saving the effort for the hard things that actually help our bodies thrive, like meal-prepping or going outside when it's cold out.  Our bodies are resisting hustle culture, our brains just haven't caught up yet.
  
  
• Rule-out other causes of low energy
  - Some blood or urine testing can help to get a snapshot of other possible causes of low energy:  Vitamin D, Iron, Thyroid function, Cortisol levels, Blood sugar and other nutrient and organ function tests.
  
  
• Sleep
  - You might need to sleep a little more in the fall and winter months.  Try going to bed a little bit earlier, turn off the TV or put down your phone, and see what happens.
  
  
• Adrenal Support
  - As the holidays approach, it can be a very busy time for shopping, baking, socializing, and complicated family dynamics. Our work lives can have seasonality as well, with the end of the calendar year fast approaching.  If you know that you have busy or stressful times of year you can anticipate the extra demands on your body by preparing with adrenal support, which is usually herbs and vitamins that help to bolster your system at these key times.  Likewise, if there's a time of year that you typically get sick, there are proactive strategies that you can use to support your body ahead of time.  Let's be honest, we almost always get sick when we are run down and out of our routines.
  
  
• Reduce "toxins"
  - I wish I had a better word to describe this one, but what I mean is that there are foods and chemicals that make us feel sluggish and burden our detoxification pathways.  Too much sugar, plastics, artificial scents, alcohol, and so many other compounds can keep our bodies busy and rob our energy stores.  While it's great to reduce our exposure to these things, we can also improve our ability to tolerate and remove them from our bodies as well.  In Traditional Chinese Medicine, the fall is associated with the lungs and large intestine, and the winter with the kidneys and urinary bladder.  Extra nourishment for these organs is especially nice right now.  I often use:  Lung and Kidney Cleanses by Alpha Science Labs and the R-DTX Dr Reckeweg or Pascoe detox kits.  Fresh air and houseplants that clean the air are also great to incorporate.  So many people report feeling more energetic after completing one of my detox programs or a cleanse.
  
  
• Breathing
  - The exchange of oxygen and carbon dioxide in the lungs is vital to delivering energy around the body.  More advanced breathing techniques can improve the energy pathways, and regulate the nervous system to enhance overall vitality.  There are so many methods for improving our breathing techniques - just find the practice that resonates with you, and bonus points for grounding at the same time.
  
  
• Plan your breaks
  - Whether it's vacations, long weekends, a yoga class or time with friends or family, having things to look forward to and giving your body both small and large breaks throughout the year is important for creating joy in your life.

I'll be honest, this list for increasing your energy became much larger than I had intended!  Clearly there are an abundance of things to consider at the cellular level, for energy generation, energy demands, our inputs and our outputs.  I hope that I've given you lots to think about, and topics to address the next time we meet.

Since you made it this far, I'll share with you my favourite recipe right now (scroll down), borrowed from my mom.  It's a great one for the holidays or for meal-prepping because it holds up well if you make it ahead or have any leftovers.  Keep in mind, I'm not very good at measuring for recipes - I'm not a baker for this reason - so make adjustments to the ingredients and quantities to your preference.

We have a few appointments left before the end of the year, so it's a good time to come in to use up your benefits, discuss options for managing holiday stress or digestive and immune challenges, and to relax with acupuncture.  Click here to book now.

In gratitude for your support, I'm also continuing the promotion on clinic supplement purchases until the end of the year.  For every $100 before tax, you will receive $10 off as my thank you.  (There are a few exclusions).  

Wishing you a wonderful month full of permission to pause and sparkles,
Dr Christa

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


Nana's Kale Salad

• 1 bunch of kale, washed and torn
• 2-3 tbsp hemp hearts
• 1-2 tbsp raw pumpkin seeds
• 2-4 tbsp olive oil
• splash of lemon juice
• splash of maple syrup

Mix all ingredients in bowl.  Refrigerate until ready to serve.

​15 Ways to Support Breast Health
So often we carry on in life until one day we are hammered with life changing health news.  I am thrilled to be part of a profession that encourages preventative health, and acknowledges the whispers that indicate possible future imbalances.

We frequently talk about gut health, the liver, and other organs, but breast tissue is an area that's often overlooked.  Above, there's a list of possible causes of breast pain.  You will sense some themes:  toxic inputs, blocked detox pathways, inflammation, structural impedance.  Similar themes apply to keeping breast tissue as healthy as possible by limiting exposures to hormone disruptors, improving detox pathways of the liver, lymph and gut so things can get out of the body more easily, and optimizing physical structure.


15 Ways to Support Breast Health

1. Move your body
2. 2 tbsp of ground flax seeds daily
3. 1/4 cup broccoli sprouts daily (a source of I3C)
4. Optimize Vitamin D levels
5. Get enough sleep for repair and rejuvenation
6. Balance circadian rhythm and pay attention to light (blue light at night is inflammatory)
7. Limit plastic exposure (xenoestrogens) in water bottles, canned food, food storage, payment receipts
8. Choose non-toxic and "clean" body care products (women have much higher exposure to chemicals via hair products, make-up, scents and period products)
9. Consume less alcohol 
10. Take breaks from underwire bras
11. Move lymph with massage, castor oil, dry skin brushing, yoga, sauna, lymphatic herbs, homeopathics like Lymphdiarol
12. Eat whole food ingredients with less sugar, and choose organic when it makes sense
13. Support liver, kidney, bowel, and skin health for elimination of waste products
14. Deep breathing
15. Balance the heart chakra by recognizing your own personal and emotional needs and not always putting yourself last while taking care of everyone else

To gain insights on your breast tissue function, Book a Thermography Scan HereI'm excited to share with you this opportunity to gain further insights into your health, so that you can be proactive with any changes happening in your body.

In wellness,
Dr Christa

Two Important Updates to Bloodwork
Bloodwork can be a regular part of your routine health check-ins.  Each practitioner has their own list of items that they like to look at, to gain better understanding of the internal environment of your body, cells and metabolic health.  The data is then compared to the established reference ranges and then your numbers are determined to be "normal" or flagged as outside the typical or desired levels. 

If you've ever brought your bloodwork to me for my clinical impression, you will know that I don't just look at the numbers to know if you're "fine", I also explain what each marker means and what we would be looking for optimally.  This different lens strives to keep you well, and ultimately your health thriving.

In the last little while there have been some changes to the reference ranges of two of the most commonly tested values:  cholesterol and ferritin.

• Cholesterol
  
  Cholesterol is a fatty substance crucial to making cell membranes, hormones, vitamin D, and bile acids for fat digestion.  Cholesterol can get a bad wrap when there's an abundance in the bloodstream.  You might not know this, but 80% of the cholesterol in our bodies is actually made by the liver, while only 20% comes from our food (1). I find that cholesterol can tell us about inflammation and liver function, since higher levels in the blood can be a response to damage that our bodies are trying to patch up. 
  
  As a fat, cholesterol cannot travel freely around without an escort (think of how salad dressing separates in the bottle) so it is packaged into several forms.  The two types you would know best are LDL "bad" and HDL "good".  LDL transports cholesterol from the liver to the rest of the body, while HDL moves cholesterol from the tissues back to the liver for breakdown and excretion.  If LDL becomes oxidized, it is present for the thickening and damaging of the blood vessel lining (2).  This is a much longer conversation, but I'll leave it here for today.
  
  In 2023 the range for Total Cholesterol was recommended to be less than 5.2 mmol/L, LDL less than 3.5 mmol/L, and HDL above 1.3 mmol/L.  Prior to this, most lab results only noted LDL should be less than 2.0 and HDL less than 2.6 mmol/L.
  
  I like to see both LDL and HDL close to 2.0 mmol/L.
  
  Apolipoprotein B is a commonly recommended test by various cardiovascular associations, including in this paper by the Canadian Journal of Cardiology (3), as a better assessment of cardiovascular health than LDL but it doesn't seem to be implemented in the clinical setting yet.  ApoB is ideally above 1.05 g/L.  
  
  Every single cardiology or heart association recommends lifestyle based approaches as a first line of therapy, since nutrition and exercise are powerful health modulators, but I'm not always seeing this supported in the real world.  In 1988 when the first cholesterol guidelines were published, it was "recommended diet for 6 months to be followed by consideration of bile acid sequestrants or nicotinic acid." (4)  Now, first line treatment is statin medications, with the goal of reducing cholesterol numbers as much as possible.
  
  The challenge then becomes, what happens to hormones, nervous system, cell membranes, fat digestion, vitamin D all all the other body systems that rely on cholesterol when the value is low?  Consideration should be made for the big picture of lipid health, and all the complex intertwining systems.
  
  
  
• Ferritin
  
  Ferritin is a protein that stores and releases iron as needed, acting as a buffer to keep iron levels in range.  Iron absorption and levels are tightly regulated in the body.  Iron is needed in the production of red blood cells, which circulate oxygen, and a healthy immune system.  I've also seen low iron impact sleep, anxiety, picky eating, dark circles under the eyes and leg cramps.
  
  It used to be flagged only if it was below 10-15 ug/L (depending on the lab).  Oftentimes people would have suboptimal iron levels between 11-30, and exhibit all the symptoms (fatigue, brittle hair, cold temperature intolerance), but ferritin was not flagged so results would be considered "normal".  Naturopathic doctors would commonly want to see ferritin above 50 ug/L, and ideally 80-100. 
  
  Now, the lab tests have been updated and indicate ranges for ferritin: 30-50 ug/L is a probably iron deficiency, and 51-100 is possibly deficient if risk factors are present.  To get a more thorough picture of iron status and rule out inflammation as an intervening variable in the ferritin reading, an iron panel containing TIBC and Transferrin Saturation are very helpful.
  
  The upper limit for iron is usually considered 300 ug/L, as too much iron can indicate chronic infections, hemachromatosis, liver disease, and sleep apnea and should be further investigated.  
  
  Clearly, there's a sweet spot for ferritin levels, but I've often seen iron deficiency get missed.  This change could be why you are suddenly being told that your iron is low, after years of suspecting it.  I'm glad to see this adjustment to the bloodwork reference ranges so that we can quickly begin to treat this common imbalance. 
  
  You can read more about iron deficiency here.
  
  

Most of us have online access to our bloodwork results, but if not, you can ask your practitioner for a copy or we can do a release of records request to have the results sent here.  I'd love to walk you through your numbers so that you fully understand what has been tested, and what it might mean for your health now and down the road.  So often we are told everything is "fine" and then one day it's not.  Or maybe it's "normal" but close to the line and you have all the symptoms of a certain condition.  When we take a moment to appreciate exactly where you're sitting, we have a wonderful opportunity to support your body right now, and prevent future illness from developing later.  Ultimately, it's your health on the line.
See you soon,
Dr Christa

1.  https://www.health.harvard.edu/heart-health/how-its-made-cholesterol-production-in-your-body
2.  https://www.ncbi.nlm.nih.gov/books/NBK279327/
3.  https://onlinecjc.ca/article/S0828-282X(21)00165-3/fulltext
4.  https://onlinecjc.ca/article/S0828-282X(18)30995-4/abstract

Book Appointment

Upcoming Clinic Dates

• Thermography Clinic - Friday, November 7th
  - a few spots remaining
  
  
• Water maintenance - we've sporadically been given times for shut-offs by the Town of Orangeville and unfortunately don't have a lot of notice, but I try to post it on my Instagram and Facebook accounts to give you a heads up
  
  
• Fall Reset - just wrapping up, but let me know if you're interested in the next one

We are fortunate to have many opportunities for having a closer look into our health status.  Bloodwork, saliva, hair, stool and urine testing are just some of the ways we gather information that indicate our imbalances.  There are also x-rays, bone scans, MRIs and other images that check-in on what's happening on the inside.  Each one of these evaluations has their unique benefits and disadvantages, and really just provide their own snapshot that we use to give context to how you feel and what symptoms you are experiencing.  

We also know that there is a difference between functional assessments (how are things working) and individual data points, which can vary depending on multiple factors.  An example of this would be a morning serum cortisol blood test, which could be impacted by rushing to a busy lab and having a coffee, versus a 4 point urine test that captures information about cortisol as it fluctuates over the whole day.  

On Friday, November 7th, 2025, we'll be hosting a Thermography Clinic.  As someone who has expressed interest in a deeper understanding of your health, this is a great opportunity for further insights.  Some of you may have heard of this scan before, while others are thinking, "what the heck is thermography?"  Let me explain.


What is Thermography?

When it comes to breast health, there are multiple ways of monitoring tissue:

• breast self-exam
• thermography
• ultrasound
• mammogram
• biopsy - the only definitive diagnosis

Each of these techniques is a way to capture changes in the breast tissue, like lumps, however, only thermography assesses temperature changes in the area.  Using a special digital camera, a detailed thermograph image is produced that shows infrared heat patterns.  It's been an FDA approved evaluation tool since 1971.

Detecting heat patterns is significant because it can distinguish between normal blood vessels, and blood vessels that supply malignant tumors (called neo-angiogenic).  Normal blood vessels respond to cold by contracting, while angiogenic blood vessels do not change in size in response to cold exposure.  Therefore, tissue temperature stays warm in those problematic areas and is picked up in the scan.

Mammograms are available to women in Ontario over the age 40, unless there are other circumstances or risk factors present.  There may be reasons that mammography is not chosen by certain people.  For instance, mammograms only capture lumps of stage 1 cancer or higher grade, they are not appropriate for all breast tissue types, and there is concern that the pressure of the machine may rupture encapsulated tumors.

Thermography can detect changes in tissue function 5-8 years before formation of abnormal cells.  It is performed without compression or touching, which may be important for those with a history of trauma.  Thermography is suitable for all breast tissue types (post-surgical scars, fibrocystic or dense breasts and breast implants), ages, and genders.  It can be repeated multiple times without harm of radiation.

Book Thermography Scan Here


How is it done?

Julie will be using my office to perform the Thermography assessments on November 7th.  You do not need to be a patient of mine (so share with your friends and family), but you may be referred to discuss results with your practitioner.

1. Baseline thermographic images of the area are taken
   e.g. for the breasts it is the front, sides, and underarm areas 
   
   
2. Hands are placed in cold water to change the circulation patterns
   
   
3.  A second set of images are taken of the area to be assessed
   
   
4.  Images are analyzed by a thermologist to determine dysfunctional or problematic areas of microcirculation and reports are sent out (usually within two weeks).  There may also be comparison to previous scans, if applicable.  Results are described as Th1 to Th5, where Th1 is considered "normal" and Th5 warrants urgent referral for other investigations like ultrasound or mammography.  It is not a diagnostic evaluation, only biopsy can confirm a diagnosis.
   
   
5. Strategy can be discussed with your practitioners

 Thermography is a way of bridging our understanding of tissue function in between "fine" and "not fine".  All of us know someone that was seemingly alright one minute, and then have their lives flipped upside down by a serious health diagnosis the next. In reality, there are many steps happening beneath the surface in between "fine" and "not fine", which means there is often opportunity for improving tissue function and hopefully preventing further progression of dysfunctional tissue.


What areas of the body can be scanned by digital infrared thermography?

The most common area to be assessed with thermography is the breast tissue, but you can also do scans of the head (teeth, thyroid, sinuses, lymph nodes), upper body (carpal tunnel, hands, spine/back, abdomen, fibromyalgia/chronic pain), lower body (diabetes, spine, legs & feet, blood clots) or full body.  

Book an appointment with Julie for November 7th, 2025

If you have any further questions, you can reach Julie at [email protected] or 1-866-681-8847  ext 2.

October is breast cancer awareness month.  Read more about breast health and how 1 in 8 women will one day be diagnosed with breast cancer here.  I'm not about fear, I'm an advocate for knowledge and health promotion.  The reality is that our health care system is struggling and not designed for prevention.  I'm excited to share with you this opportunity to gain further insights into your health, so that you can be proactive with any changes happening in your body.

In health,
Dr Christa


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

Typically in the middle to end of September, or second to fourth week of school, the colds begin.  There are several reasons for this shift in health:  less sunlight, more stress, increased time spent indoors, detoxing/purging of summer indulgences, drop in vitamin D, seasonal allergies, grieving change and busier routines.  It was chilly this morning!

Our bodies are intelligent and when we think about symptoms happening for us not to us, it shifts our mindset about our health and healing.  Kids, for example, are still building their immune systems so their strongest defence is to stop "germs/toxins" from entering the body, which is why they produce a ton of mucus to trap things at the door.

Of course, being under the weather can be incredibly inconvenient, and we don't want to be sidelined for too long or sick all of the time.  When these things happen, it's an indication of deeper imbalances and lowered vitality.  Things like nutrient deficiencies, not enough sleep, busy lives, too much screentime, not moving enough, and eating poorly all play a role in immune depletion.  What this means is that adrenal function, gut health, liver function, emotions, the nervous system, lymphatics, and social connections all need attention.  

Any time I've ever had cold symptoms I can look back and reflect on what led me to being susceptible or rundown.  I may have been burning the candle at both ends, short on sleep, not eating as well, and more stressed than usual (or after resolution of a stressful time is even more common, actually).

Let's look at immune support from three angles: prevention, symptoms, and deeper healing.  If you've been with me for awhile, this may serve as a gentle reminder as the seasons change.  If this is brand new to you, I'm happy to help you design your individualized protocol.


Preventative Supports

• Food
  - maintain balanced nutrition with protein, oils, and fibre (veggies)
  - as the days get cooler switch to more cooked foods instead of raw (soup season is near!)
  - eat less sugar
  - use whole foods ingredients and cook mostly at home
  - choose seasonal produce
  - include warming foods like garlic and ginger
  - fermented foods like sauerkraut & pickles
  
  
• Fresh Air
  - step outside for lunch & break time, and enjoy evening walks (capture red light)
  - consider air purifiers or air purifying house plants
  - open windows when you can in your car and your home
  - avoid artificial fragrances like from candles, air fresheners, and detergents
  - wrap your kidneys or keep your torso warm to avoid extra stress on your body
  
  
• Move Your Lymph -> to get the immune system pumping
  - any movement: walking, mini trampoline, workouts, dancing
  - dry skin brushing
  - sauna and/or cold plunge, or alternating contrast showers
  
  
• Detox Liver & Lungs -> to reduce the need for purging debris
  - castor oil packs (love these! it's a good time to bring them back into your routine)
  - herbal and homeopathic remedies like milk thistle and the Pascoe Detox Kit
  
  
• Balanced Living
  - schedule time for work and play
  - take care of yourself as much as you do everyone else
  - protect your peace
  - prioritize sleep
  - plan your next vacation (even if it's months away)
  
  
• Herbs, Homeopathics & Vitamins
  - Herbs:  Elderberry, St Francis Deep Immune (for kids or adults)
  - Vitamins & Supplements:  Cod liver oil, D, C, NAC, Probiotics (its time to adjust your dosages now that the seasons are changing)
  - Homeopathics:  Homeocokinum, Oscillococcinum, or Bio 93, 88 and 87 dosed weekly

Managing Symptoms

• Go to Bed
  - your body is asking for rest
  - read more about Fevers here
  
  
• Food
  - some sicknesses require fasting and some not, either way stay hydrated
  - keep bone broth soup in the freezer to be prepared (in case you don't feel like cooking)
  - avoid sugar (crashes white blood cells) and dairy (phlegm)
  
  
• Therapeutics
  - this will vary a lot depending on the presentation of symptoms, your best support is to book an Acute Visit where we can have a chat and design a plan for you
  - keep on hand:  echinacea, oregano oil, eucalyptus essential oil or Olbus inhaler, Dr Reckeweg R1, honey, colloidal silver
  - I'm also a big fan of:  Acute Immune (Signature supplements), Bio 87, 88 & 93, Resp-FX (Alpha Science), Nin Jiom cough syrup  (all at the clinic)
  
  
• Magic Socks
  - I always get a funny look when I suggest this one, but it can work very well
  - take a thin pair of socks and wet with cold water, wring out and put on feet, then cover with a thick pair of wool or cotton socks and go to bed, socks will be dry in the morning
  - alternatively, Vicks or a natural version on the feet works well too
  - I have more information on home remedies here
  
  

Deeper Healing

• Support organ and gland function in between sicknesses
  - gut function, microbiome, liver, lungs, adrenals can all be important variables
  
  
• Consider long term imbalances in your lifestyle
  - sleep schedules, lack of movement, nutrition, stress levels, over-giving, lack of social connections, boundaries
  
  
• Return to vitality
  - additional measures may be needed to get back on track after not feeling well
  - things like mushrooms and acupuncture are excellent for restoring energy levels
  
  
• Monitor exposures & chronic infections
  - avoid chemicals when possible by choosing 'cleaner' beauty products, toothpaste, and fewer plastics
  - assess for mold, EBV (history of Mono), lyme
  
  -> the goal is to provide your body with what it needs to thrive, and remove any obstacles to healing 

You don't have to dread the change in season when you are prepared and supported.  Colds and occasional sicknesses are needed to promote a healthy immune system.  It's common for patients to reach out and book an Acute Visit (by phone, video or in person) at the first onset of symptoms, to design a preparation plan, or to get over the hump after feeling unwell.
And Heads up!

There's construction at the corner of First and Fead Streets.  While our laneway is clear, there may be some additional traffic delays.  Please plan for a possible delay when you are traveling to your appointments.  Also, Third Avenue is closed for construction.

I'll be out of the office beginning September 19th and returning September 29th, but Kerry will be in to help you with booking appointments and supplement refills.  I look forward to seeing you before and after that!


Wishing you wellness,
Dr Christa

Healthy living has always been an interest of mine, even before I became a Naturopathic Doctor.  I'm not always the first one to jump on any bandwagon, but I do get curious about new therapies and remedies, and excited to try them out.  With health trends spreading like wildfire on social media I know that you are also hearing about all kinds of treatments as well, and I like being able to thoughtfully answer your questions about the latest craze.  Of course, not every trend feels applicable to me personally, but here are the ones I've been testing out.

• Circadian Rhythm
  - For some time I've been recommending getting outside for sunrise and sunset to maximize your red light exposure.  I continue to make this a priority for myself as well.  If you're not up for sunrise, just going outside within an hour of waking up helps to set your body's natural clock.  This signal is important for sleep, reducing inflammation, and correcting cortisol patterns.  Even if it means driving with your window down for 10 minutes on your way to work, you will notice the benefit of the sun's rays.  When you think about it, we weren't designed to be indoors all day long.
  
  
• Red Light Therapy
  - When we move into the darker months, it can be trickier to be outside in natural light.  I have a red light box that I find useful for offsetting the blue light we get from screens.  I find it calming, and in the past it's helped me and my family get through injuries and pain.  There's research to show that it can help with wrinkles and fine lines on the face and neck, there's fancy red light face masks and wands for this, but I haven't personally tried them yet.
  
  
• PEMF and Grounding Devices
  - I'm still playing around with this, and of course I haven't tried every option on the market.  Some of my patients swear by grounding bedsheets, from various sources, while others don't notice a huge difference.  I also think it depends on what your unique physiology needs for support.  I suspect that if you are someone that is sensitive to walking barefoot in the grass, you might also notice an improvement with other grounding gadgets.  PEMF (pulsed electromagnetic field) devices are designed to instil healing by influencing cell frequencies.  Different tissues in the body vibrate at various frequencies, and the devices are created to target specific elements which can reduce pain, speed recovery, improve mental clarity, and benefit sleep.  I have a grounding mat that contains crystals (amethyst and others) with multiple PEMF programs, and I notice a big difference in how I feel when I use the various options.  For example, I'm glued to the mat after using the "sleep" program, and I feel more calm after the "anxiety" program.
  
  
• High Dose MSM Powder
  - You might not have heard of this one, but it's been getting attention in the practitioner community.  Just like magnesium, it's estimated that plenty of us are actually deficient in sulfur.  As the body's third most abundant mineral, sulfur is essential to life and plays an important role in many body processes like repairing DNA, metabolism, and digestion.  While it's available in various foods, it's obtained in supplemental doses via MSM.  You probably recognize MSM from being in several joint and arthritis formulas.  A Naturopath from the US, named Kathleen Janel, has designed a protocol for using high doses of MSM after she found tremendous benefit with her toughest digestive cases (SIBO, chronic constipation, etc.), people that didn't respond to any of the regular digestive remedies.  As someone that's had to do a ton of gut healing over my life, I thought I'd experiment and so far it's been pretty cool.  One of my favourite benefits has been the changes I've seen in my hair and nails - my hair stylist has even asked what I've been doing!  
  
  
• Strength Training
  - Not a new therapy but definitely getting a resurgence of attention, strength training is a game changer.  From feeling more energetic and strong, to lowering blood sugar, to having better balance, I can't say enough about it.  Some people have told me that it's helped shift their hormones (balanced menstrual cycles or increased testosterone), improve their sleep, and finally shift weight after cardio was no longer cutting it (or put weight on if that's what was needed).  Grip strength is actually a way of predicting longevity, and holding onto weights will help this too.  I understand that it might be challenging for people with arthritis or other pains, in which case I suggest a trainer that understands your unique needs.  I'm also aiming for 10,000 steps almost daily, an approach that's just as beneficial to my brain (and my dog) as anything else.  This is when I listen to podcasts, for my insatiable love of learning.
  
  
• Cold Plunge
  - I don't think cold plunges are for everyone.  I used to have no trouble jumping in the lake as soon as the ice went out, but when my nervous system and adrenal glands got fried I had to take a break from pushing my body into extremes.  After some time nourishing and calming, I've been better able to handle those challenges again but I pair it with a sauna to get the full spectrum of healing from hydrotherapy.  If you can do it, cold plunges can boost dopamine, improve circulation, and lower inflammation.  If you can't, consider investigating your iron levels, thyroid function, brown fat stores, and stress response.  This is a perfect example of how it's more important to listen to your body, than it is to listen to "what's good for you" from your favourite podcaster.
  
  
• High Protein Meals
  - Being in my 40s has meant a reevaluation of some of my habits.  Since I found out years ago that my body doesn't do well with eating gluten, I've been pretty dialled in with my nutrition, but lately I've been paying even more attention to getting 30 grams of protein at every meal.  In doing so, I find that I have fewer cravings, more strength, and lasting energy.  Read more about the benefits of protein here.  And grab my high protein recipes here.
  
  

Just because I'm testing out these health strategies, doesn't mean they are the right ones for you.  When it comes to certain lifestyle routines, the best way to know if they are beneficial to you is to try them out and see how you feel!  Of course I'm happy to advise you on what might be the optimal direction to take based on my experience, and what to prioritize.  When it comes to fancier protocols, like the MSM, it's ideal to have more direct support.  None of these habits started overnight, it comes from intentionally adding one thing at a time.

As we move into the organic shift back into routines next week, whether or not you are part of the "back to school" blitz, it's a great time to check in on your goals for the rest of 2025.  Your goals might not even be health related, but when you feel great you can focus on what really matters to you.
​
See you soon,
Dr Christa

I love the summer!  Actually, I love the seasons, but summer is my favourite.  It's not really about the heat, it's more the extra daylight hours, the increased activity levels, the relaxed vibes, my teens are home (sort of) and when I take my vacation time.  Here are some important things to know about summertime health, plus some recipes at the bottom.


1.  How to cope with poor air quality?

This spring and summer we have had some days of haze that impacted breathing.  We also saw a lot of bronchitis in June, which could be tied in with the extra pressure on the lungs from poor air quality.  From back in 2023, here's some great tips on supporting lung health.  I've had good success with improving residual chest infection and post viral symptoms as well, so if you were one of the people who needs help with recovery you should book in to see me.


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

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 many options on the market that provide physical barrier protection from the sun (e.g. Think, Green Beaver).  My preference is for zinc oxide based, but these do require regular application and can leave a white colour behind.  Using coconut oil on your skin has an SPF of about 4 or 5, which might not be enough for some people.

I do not recommend complete sun avoidance (if you've been in recently, you've seen my tan), but you can lessen time spent in direct sunlight during peak hours if you are sensitive.  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.  I've been hearing of a lot of people getting tick bites...

Yes, tick bites are getting more common, even in urban backyards.  I've been discussing this with practitioners that work exclusively in the Lyme and chronic infections world, and their consensus is that there's no such thing as a 'clean tick'.  I've used Geneticks before and liked their testing service.  Read more about Ticks here.  The good news is that Lyme is finally becoming recognized in the mainstream medical community, even if diagnosis still isn't great in Ontario.

Luckily, the mosquitoes haven't been quite as numerous this year.  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 for bug repellant.  You might have to play around with them to see what works for you.


3.  How does my nourishment and hydration change for the summer? 

As fresh produce becomes available we tend to naturally shift towards eating raw fruits and vegetables, and possibly more barbecues or smoothies.  We are continuing our garden at home this year and hope to have fresh veggies all summer.  The raspberries are ready and delicious!  Take advantage of local and flavourful seasonal items like peaches, cherries, peas and zucchini as they become available.  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).  Plain sea salt works, or for added punch I do like both LMNT and Re-Lyte powders.  My husband has a new obsession with Northern Hydration drinks from Caledon Hills Brewery, especially during this heatwave (I have no affiliation with any of these companies).  Another tip is to make an herbal tea, allow it to cool, and drink it as an iced beverage - nettle, rooibos and green teas work well for this.  You can also do juicy fruits, celery and smoothies for extra hydration.  Some of our summer indulgences, like alcoholic drinks and sugary snacks, are dehydrating to the body and we need to be mindful of our water balance.

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


3.  Summer self-care

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 by September. With all of the extra battery charge we get from the sun, this is a good time to increase your activity levels and take advantage of evening walks.  Morning sun is also a great way to set your cortisol awakening response, part of your circadian rhythm.  The added fire we have at this time of year can give us great momentum to ignite some new health habits.  Also, summertime is often a wonderful chance to nourish your nervous system, taking advantage of some acupuncture to find some serenity.


4.  Do I still need to take my supplements?

Some people opt for supplement breaks in the summer.  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! haha).  Your liver could use some extra help breaking down alcohol and barbecued foods.  Your digestion might benefit from some assistance with ice cream and bread.  Clearly, it's all very individual.  This is why I recommend that you book seasonal check-ins to modify your plans to suit your needs - book here.  

I used to suggest taking a break from Vitamin D supplementation in the summer, however, more and more I'm finding that some people still do not get enough sunlight June through August.  Also, I've recently learned that a low dose of Vitamin D can be helpful for shielding the kidneys from EMFs, an extra bonus.

You can call or email us anytime for a quick refill pickup, or else use the link to my dispensary for online orders & delivery.  


5.  Are you available for appointments this summer? 

Yes, I am!  I do have some vacation time at beginning of August 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.  We can even even chat on the phone or by video to work with your summer schedule or location.


Delicious Food

To me, the most delicious food is nourishing, fresh, and flavourful.  The best thing about these whole foods recipes is that you can easily swap out ingredients and they still turn out beautifully (e.g. change cilantro to parsley, or cod to salmon).  Enjoy!

Beverages

• Iced Green Tea Lemonade
• Salty Watermelon Mocktail
• Coconut Strawberry Pineapple Smoothie

Food

• Watermelon Cucumber Quinoa Salad
• Cobb Salad Jar
• Steak Taco Salad
• Cilantro Lime Dressing
• Edamame Quinoa Salad
• Blackened Salmon Arugula Salad
• Turkey Taco Salad
• Grilled Honey Balsamic Chicken Thighs
• Cod Green Beans with Bacon Balsamic Tomatoes
• Black Bean Hummus Dip

 Wishing you a lovely and fun-filled summer!

See you soon,
Dr Christa



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

How Important is Sleep?  If you've ever experienced sleep disruptions, you know just how hard it can be to function when you aren't fully rejuvenated when you wake up.  Shift workers, people with young children or teenagers, and if you share a bed with someone that snores can all be reasons that your sleep is disrupted from outside sources.  However, commonly when people are concerned about their sleep patterns its because of imbalances from within. 

Turning the brain off at night, waking at 2am, hot flashes, reflux, pain and muscle cramps, having to pee, blood sugar dips and other internal factors can impact sleep.  From these examples alone, we can see that sleep quality and patterns can be altered from a wide range of variables!  It's also tricky because once bad sleep habits set it, it can be difficult to reset the patterns.

Fortunately, there are many ways to help achieve restful sleep, but its important to know what might be the cause behind not sleeping well.  When we sleep our bodies have a chance to rest and take out the trash, especially from the brain.  There are many downstream effects of sleep deprivation from increased risk of heart attacks, to cognitive decline, to elevated cortisol levels, to lack of focus, weight gain, blood sugar dysregulation, weakened immunity and increased cancer risk. 

So, while it might be easy to brush off feeling a little bit tired and choosing to watch one more episode of a show or read one more chapter of a book, eventually the ramifications can catch up with you.  Poor sleep over time can actually be one of the barriers to healing.


How do I Improve my Sleep Quality?

Again, this will depend on the reasons behind your poor sleep.  I've never quite understood how those fancy sleep tests can gather the information that they do (how do you sleep in a clinic with wires strapped to you?), but it might be important to rule out sleep apnea as well.

• Circadian Rhythm
  - our body clock intelligently dictates the release of cortisol in the morning and melatonin at night 
  - light exposure helps to set this clock, so getting sun within an hour of waking up and through the daylight hours is very helpful, while screens and fluorescent lights are not
  - sleep in a very dark room, if you can see your hand at night then there is too much light, you might need to get blackout curtains
  - taking additional Melatonin at night might be beneficial, especially for a shift worker whose body doesn't know if its daytime or nighttime
  - amber coloured glasses can help maintain proper bedtime signalling when using a phone or watching TV in the evening
  - there are red toned lightbulbs for bedside table lamps, book lights, and bathroom night lights too
  
  
• Trouble Falling Asleep
  - "busy brain" is the main culprit behind having trouble falling asleep, but it can also be from imbalanced circadian rhythm
  - choosing less stimulating activities before bed can help to calm the brain down, some people even find reading a book is too exciting!
  - bedtime yoga and meditations are a gentle way to switch the nervous system from sympathetic dominant "fight or flight" to parasympathetic "rest and digest"
  - limit caffeine intake, especially after noon
  - move your body throughout the day to expend both physical and mental energy
  - journaling or keeping a notebook to empty out whatever is on the mind can reduce the contents in the head, even thinking about your "to-do" list can keep you awake
  - sleepy time tea to help relax before bed, as long as this doesn't lead to waking up to urinate
  - other tools like: acupuncture, GABA or l-theanine, magnesium bis-glycinate, valerian root, reishi mushroom, skullcap, melatonin, passionflower and a homeopathic remedy called R14 are all wonderful options
  
  
• Trouble Staying Asleep
  - with this aspect of sleep it is especially important to consider the cause of waking up
  - the time and frequency of wake-ups can also help to determine the cause, for example, being awake from 1-3am is a classic "liver" time in Traditional Chinese Medicine, and 2-4am seems particularly common in perimenopause
  - again, depending on what message your body is trying to deliver, my suggestions will vary to include treatments for hot flashes, urinary frequency, stabilizing blood sugar, reflux and anxiety
  - some of my favourite suggestions include:  a small handful of pumpkin seeds in the evening, slow release melatonin before bed, evening meditation, a couple of drops of valerian root or a tablet of l-theanine, a remedy called "Relax Matrix" that contains inositol and magnesium and l-theanine, another remedy called "Cortisol Reducer", and regular acupuncture treatments

Here is another article I wrote with additional Sleep Solutions.

Poor sleep has so many downstream effects that its a crucial component of improving your overall health.  Sleep is a component of your 24 hour circadian clock, so the patterns of the whole day need to be considered to see a beneficial result.  It might actually be a relief to know that there are things you can do ahead of time to improve your overall rest, so that you can start the day with energy and enthusiasm.

Take good care,
Dr Christa

Is Social Media Your Doctor?  Almost everyone that has an appointment now has one or two questions about some health advice they've heard on TikTok, Instagram, Facebook, Substack or X.  Castor oil in the belly button?  Parasite cleanses?  Moringa or Zeolite?  Apple cider vinegar for everything?  Carnivore diet?

While some practitioners get frustrated with social media trends, I personally enjoy the questions you bring to me because: 

1. It means you are actively engaged and curious about your health 
2. You are not worried about sounding "silly" for looking at alternatives outside the mainstream landscape
3. Every day I am learning or being reminded of ways to help people

Naturopathic medicine is the art of selecting the best approach using evidence-based remedies and strategies.  You may desire natural ways of managing symptoms, but I am especially interested in addressing the reason the symptoms are appearing in the first place.It's a curious pairing, using tech to become educated on the old ways of nature and rediscovering the ancient wisdom of plants and Traditional Chinese Medicine.  But why is this happening? 

There's a surge of people recognizing that the health care system is not designed around wellness, and they want to do better for themselves and their families, to age more gracefully than their parents or grandparents have, or to avoid the health care system altogether, if possible.  There is so much that can be done in the meantime and these gaps are being filled by alternative health practitioners.  Also, there's the harsh reality that a very large number of Canadians do not have access to a family doctor or nurse practitioner, making it even more important to take responsibility for your own health (1).

In all honesty, I have trouble keeping up with every trend, but I do my best to experiment myself if I don't already have knowledge on the latest craze.  Whenever questions arise in multiple visits, I like to share some thoughts in an email because certainly there are others wondering the exact same things. 

Here's my take on a few of the most common topics I've been asked about lately, but medicine evolves and so might my opinion over time.  Our understanding of health shifts just as much as our bodies change in response to the environments in which we live, the nutrition we consume, and the thoughts dominating our perspectives.  Likewise, the remedies that "work" change over time as well, but I'll save that topic for another day.


Health Trends

• Castor Oil
  I personally love this one because I have been recommending castor oil ever since the first time I tried using it as a Naturopathic student.  Traditionally known as a laxative or to bring on labour at the end of pregnancy, castor oil has a wide range of therapeutic uses.  Castor oil packs (a fancier way of applying castor oil with heat) can be done over the liver, the thyroid gland, or the pelvic region as a way to stimulate drainage and healing of the underlying structures.  It can also be used on the face, in the hair, for dispersing cysts and to soothe aching joints.  I've yet to try it in my belly button! It's molecular weight allows it to penetrate through the skin and up to 4 inches deep into the body.  For this reason, it's important to choose organic and hexane-free sources.  I often suggest castor oil as an accompaniment to protocols for reproductive and hormonal concerns, digestion, liver health, immune support, and stress management.
  
  
• Parasites
  It's strange to think that we can only pick up parasites from traveling to far-away destinations, since we might treat our local cats, dogs and horses regularly.  Just as we've become accustomed to knowing that there are bacteria that live in our digestive tracts and on our skin, I think that parasites are also very commonly part of our microbiome.  And, just as there can be "good" and "bad" amounts of species of bacteria, we cannot discount the beneficial aspects of each one of these microorganisms that take up residence within our systems.  We call this relationship "commensal", where there is benefit to one organism living alongside another.  For example, bacteria in our gut can help digest food and impact our vagus nerve.  By definition, parasites do damage to their host, however, parasites can actually be doing us a short term favour by feeding on less desirable bacteria, fungi, and absorbing heavy metals, or shifting our immune systems.  Like any organism in our microbiome, the environment needs to support its presence or else it would not be there.  Not having enough stomach acid to kill off parasites coming in and having too much of the right food for them to stick around, are two big reasons that we might have them.  Getting parasites to leave requires a combination of altering the terrain so that its not so friendly, and also ensuring that they don't expel their contents on the way out.  Interestingly, many cultures routinely incorporate seasonal parasite cleanses, with spring and fall being especially good times and the full moon is another.  It's a great idea to have a balanced plan in place if you are considering a parasite cleanse, so that you don't aggravate your system.
  
  
• Apple cider vinegar
  Another favourite remedy of mine, apple cider vinegar is a pantry staple at my house.  While I haven't seen it provide overnight results for many symptoms, it has gradual beneficial outcomes on cholesterol levels, blood sugar and weight management.  Results can be quicker for digestive support, heartburn or sore throats.  ACV is a wonderful fermented food that can make a good salad dressing, be taken off the spoon or as a shot mixed with turmeric (that's what those shot glasses are for at the back of the cupboard).  If bloating or other symptoms worsen when you consume it, that also gives good information about where your imbalances lie and you might need a different approach.  I also recommend ACV topically either directly on the skin or in foot baths to clear fungal infections.  
  
  
• Carnivore diet
  There is no magic diet that works for every single person.  However, I think the best way to know what works well for your body is to experiment, and appreciate that you may even need different approaches at different stages in your life.  The carnivore diet lovers have reported weight loss, improved energy, increased muscle mass, better digestion (when being mindful of the best time to add in a little fibre).  Like the Atkins and other similar high protein diets, there's more healthful (eggs, grass-fed beef) and less healthful ways to eat animal-based meals.  Interestingly, some people with irritable bowel diseases have done very well on carnivore plans, when typically they've been told to avoid red meat for their gut issues.  One thing about the carnivore diet is that it provides substantial amounts of protein, which gives a whole bunch of beneficial outcomes.  Additionally, animal foods contain significant vitamins and minerals, which, given our depleted soil, may be a way of accessing larger nutritional value.  It's also a way to reduce inflammatory foods like sugar and processed grains.  Bone broth, one of the suggested carnivore-friendly beverages, is incredibly gut healing and we know just how impactful gut health is on almost every aspect of our well-being.  It makes sense to me that this could be a beneficial approach to eating for some people, with a later introduction of some other key foods.

I'm always thrilled to share in your success stories and work through your questions about the health trends that spark your attention.  Most of us are confused by the sheer abundance of information out there and need help deciding on strategies that work for our own unique needs.  I do not actually recommend using social media as your health practitioner, but the inspiration is wonderful!
Keep bringing me your questions and sharing your success stories.  I love being a part of your health story!

Dr Christa



1.  https://www.cmaj.ca/content/195/16/e592

The Benefits of Eating Protein

You may have heard that protein has been getting a lot of attention lately, but is the hype justified?  Protein is a macronutrient in our food, along with carbohydrates and fats, that our bodies require in large amounts.  In comparison, micronutrients are the vitamins and minerals required for various functions in smaller quantities.  Both are vitally important.

It is quite common for our diets to be heavily weighted towards carbs (bread, pasta, crackers, chips, cookies), because those foods are easier to grab on the run and often fill up the pantry and our bellies... temporarily.

The reason that protein is getting some recognition is because of the ways it supports key aspects of our health: metabolism, blood sugar regulation, immune function, muscle mass, and hormone balance.  


1. Structure

• Muscle mass & strength
  - recovery and repair
  - improves longevity
• Bones
  - protein intake also improves calcium absorption to encourage bone density
  - reduces fracture risk
• Skin, Hair & Nails
  - strengthen collagen scaffolding & keratin
• Weight management
  - uses more energy to breakdown and encourages muscle mass

2. Energy & Metabolism

• Blood sugar regulation
• Balanced energy levels
• Fewer cravings and feel more full
• Used to make proteins that aid in transportation of energy in the body (like ferritin)
• Requires more energy/calories to digest

3. Neurotransmitters

• Carry chemical messages from nerves to cells around the body
• Improves cognitive function
• Balanced mood
  - amino acids from proteins are used to manufacture neurotransmitters like: serotonin, dopamine and GABA

4. Hormones

• Adequate protein is needed for thyroid hormone production
• Hormones like ghrelin regulate appetite
• Insulin is a hormone that maintain blood sugar, and less of it is needed when protein is consumed
• Muscle and bone growth is stimulated by growth hormone and IGF-1
• Stress hormone cortisol can increase muscle breakdown
• Protein makes enzymes that metabolize reproductive hormones in the liver, helpful for detoxification
• Research supports higher protein diets for PCOS and diabetes 

5. Immunity

• Antibodies and immunoglobulins are made from proteins
• Cytokines regulate immune cells and play a role in inflammation
• Blood sugar balance also improves immune function (sugar can tank white blood cells)

As you can see, there are many benefits of eating protein even if you aren't a body builder!  Most protein sources are also abundant in several micronutrients, like zinc and selenium, which gives you a good return on your nutritional choices.


What about perimenopause & post menopause?

This is the area where you might especially be hearing about protein as a health superstar.  When key aspects of metabolism, hormones, and structure begin to shift, a more refined approach to our health begins to surface.  Often you will hear that we can no longer get away with 'bad habits' in our 40s and beyond.  What this really means is that the mechanisms that were keeping our bodies in balance before can no longer compensate.  Symptoms pop up to get our attention, which is actually a great thing!  This means we have an opportunity to make adjustments.  The key markers for longevity, fracture risk, cardiovascular health, muscle mass, and blood sugar regulation can all be improved with eating more protein.


How much protein should I eat?

The quantities vary greatly depending on your body type, fitness levels, and goals, so you will need to consider your own unique needs.  In general, I suggest getting at least 75 grams per day, which is 25 grams at each meal.  The calculation is here:

• 1-2 grams per kilogram of body weight (although some suggest even higher)

If you're like me, I have not started thinking about weight in metric - haha.  As an example, a 150 pound person would need anywhere from 68 to 136 grams of protein per day.

Caution for those with kidney issues, as a high protein diets might not be the best choice.  This is something to discuss with your health practitioner.


What kinds of proteins are best?

This question is a little trickier because there are different reasons from ethical, economic, to ease of digestion, that play a role in our protein choices.  Keep in mind that you would need to eat larger quantities of plant-based proteins to achieve the same amount you would get from animal sources.  A quick internet search will provide you with the number of grams of protein for each food.  You might be surprised to learn that one egg only provides about 7 grams of protein!  


What if I have trouble digesting certain proteins?

If you get indigestion from eating red meat, it's quite likely your stomach needs some extra support doing its job.  A digestive enzyme containing hydrochloric acid and pepsin or a spoonful of apple cider vinegar before a meal could be a great benefit.  Sometimes osteopathic adjustments also help with structural misalignment of this area.

If your troubles are more with beans and legumes, where you feel bloated or gasey after eating chickpeas or pea protein, it could be a digestive issue, a food sensitivity, or dysbiosis in the intestines causing fermentation.  Once again, digestive enzymes could be helpful, or selecting foods that don't create those symptoms.


Overall, I've been recommending that people look to add more protein to their diets because:

• it prevents energy crashes
• it lessens cravings
• it supports mood & stress
• it helps to support hormones
• it is high in other micronutrients

If you'd like to discuss your unique nutritional needs or digestion, please reach out!

Have a great day,
Dr Christa
​

Naturopathic First Aid Kit Must HavesThere are some items that I make sure we always have in the house for bumps & bruises, colds & flus, sore throats, sleep, and all sorts of things that can pop up out of the blue.  A well-stocked medicine cabinet allows you to support your body before the deeper symptoms set in, and to move through illnesses without suppression (read about Fevers here).  Of course, there are times where other medicines might be appropriate, this article is not about that part of the conversation.

Here are my favourite remedies to keep around at all times:

1. Arnica homeopathic
2. Salt
3. Melatonin or L-Theanine
4. Rescue Remedy
5. Colloidal Silver and/or A Vogel Echinacea Throat Spray
6. St Francis Ear Oil
7. Activated Charcoal
8. Dr Reckeweg R1
9. Dr Reckeweg R4
10. Antimicrobial Herbs - Acute Immune or echinacea
11. Magnesium or Epsom Salts
12. Vitamin C & A
13. Ground flax seeds
14. Digestive enzymes
15. Castor oil
16. Honey
17. Apple cider vinegar
18. Aloe plant

I'm sure there are more!  I kept thinking of new additions to the list.

Let's go through them.

Homeopathic Arnica

• I bring this with me everywhere, and my kids know to grab a dose or two for any bump, bruise, or fall.  Also great for the emotional impacts of these traumas.
• I buy this by the 3 pack.

Salt

• A pinch in water helps supply electrolytes.  Also wonderful to gargle in warm water for sore throats.

Melatonin and/or L-Theanine

• Great for bringing on sleep, especially with a busy brain.
• l-Theanine can calm the mind without causing drowsiness during the daytime.

Rescue Remedy

• Good for anxiety, before a big meeting or presentation.
• Very portable and comes as a small dropper bottle, spray, and gum.
• Apparently good for pets too (I am not a vet).

Colloidal Silver

• As drops or spray can be used as an antimicrobial both internally or topically.
• A Vogel's Echinacea Throat Spray is also a good option for soothing a sore throat

Ear Oil by St Francis Herb Farm

• For sore ears and ear infections, it contains olive oil, oregano, garlic and mullein.
• Also comes in an animal form (again, talk to your vet).

Activated Charcoal

• Mops up toxins from a range of sources, which is why it can be used in emergency rooms.
• Used at night away from food or medications can help with mold, yeast, and gastro bugs.

Dr Reckeweg R1 & R4

• R1 is an infection and inflammation remedy used for fevers, flus, colds.
• R4 is good for easing diarrhea and loose stools.

Antimicrobial Herbs

• My preference is for Echinacea and a formula I have at the clinic called Acute Immune, but you may like oregano oil or elderberry as well.
• Versatile options are best for keeping around at all times so they can be used in multiple situations.

Magnesium or Epsom Salts

• Internally, magnesium is calming, soothes muscle soreness, helps sluggish digestion, lessens headaches, improves sleep, and energy levels.
• Externally, as an epsom salt bath or spray is great for relaxation and muscle tension.
• Lots more about the benefits & types of magnesium can be found here.

Vitamins C & A

• Great antimicrobials and antioxidants.
• This week I was reminded in a podcast about how important extra Vitamin C is for smokers, whose levels crash with each cigarette.  There were also reports of scurvy in the news over this past winter, particularly in malnourished elderly but also I think in anyone consuming largely processed food diets.

Ground Flax Seeds

• Help add fibre to the diet for smoother, formed bowel movements.
• Bind extra estrogens, cholesterol, and other things to allow for excretion.

Digestive Enzymes

• Assist breakdown of heavy meals or foods that commonly trigger heartburn.  Also for foods that don't always agree or cause bloating.
• Best taken before eating, however can be used during or after a meal.
• Also great to take on vacation.

Castor Oil

• I use this for everything:  liver support, lymphatic drainage, smoothing skin, reducing pain.
• You've probably heard about it on social media, but I've been recommending it for years.
• I don't suggest taking it internally though, its a very potent laxative.

Honey

• Great for sore throats.
• Can be applied to wounds, it's an antimicrobial.
• Local honey during allergy season can help soothe allergic rhinitis

Apple Cider Vinegar

• Before meals can be used instead of digestive enzymes to stimulate digestion.
• Used topically can be helpful for some skin issues, also makes a good foot soak when added to hot water.

Aloe Plant

• Mine is looking a bit sad lately, but aloe plants contain a nice gel that can soothe minor cuts and burns.  
• It also helps purify the air.

Of course you will accumulate these remedies over time, but it's nice to have an idea of the range of items you might find beneficial to keep around.  I like to have things in my cupboard that can be used for multiple purposes, just as when I'm selecting a treatment plan I choose remedies that address several symptoms at once.  

Keep in mind this is for information, not advice, but I'd be happy to set you up with a plan for you and your family.

I hope this email finds you well and healthy, and now confident that you have the ability to create your own Naturopathic medicine cabinet at home.
Dr Christa

Happy Spring!Today is the first official day of spring!  What a change in spirits now that the sun has been out, it's been so nice to see all of your smiles.  The spring marks the unofficial start of a new year, when we awaken from hibernation and prepare to grow.  You might be feeling a renewed spark, desire to eat differently, or wanting to get outside.  You could also feel compelled to let go of some of the habits you developed over the winter months, and create new routines.

With spring comes the return of environmental allergies, if you have them - snow mold, windy days, and pollen can bring on itchy eyes, sinus congestion, and runny noses.  If you know that you typically experience seasonal allergies, now is the time to get started with a plan to reduce your symptoms throughout the year.  My favourite strategies for managing allergy symptoms are:

• Quercetin
• Vitamin C
• Nettle
• NAC
• Acupuncture
• read more here

I have found that allergy sufferers have been experiencing more symptoms the last few years, which I suspect is due to inflammation, overwhelmed livers, and high stress levels.  These are all things that we can work on together.

It's also a wonderful time to utilize liver supportive herbs or homeopathic remedies, as well as consider anti-parasitic protocols. 

After approximately March 15th, the angle of the sun makes it possible to make Vitamin D again.  Considering that most blood work is showing low Vitamin D levels in people that do not supplement or that supplement at a low dose, this is exciting news!  There's an App called "My Circadian" and another called "D Minder" that can help you to determine your best times for sun exposure (I have no affiliation with these apps).  There's some cool research that shows getting sunlight during the spring will help to prepare your skin and body for the stronger rays of summer light.  Our bodies are so smart!

Now that the snow has melted, I encourage you to get outside to walk, if you are able, or on a walking treadmill indoors.  Walking 8,000 steps per day has been shown to:

• lower heart disease risk & blood pressure
• reduce type 2 diabetes
• reduce risk of premature death by 40-50% (1)
• trim abdominal weight
• improve mood & well-being
• benefit joints 

I know that some of you have been feeling the weight of the world lately.  I find that getting into nature is a wonderful way to let go of the heaviness of the news, which is another reason that I recommend walking.  I've long been an advocate for working on your own inner self as a way to find peace amongst the chaos, and focus on that which we can control.  This conversation has been coming up a lot lately, so I thought I'd share it here too.


I can't wait to see you for your spring check-in!

Dr Christa


1.https://www.medicalnewstoday.com/articles/brisk-walking-1-to-2-days-a-week-reduce-all-cause-cardiovascular-mortality

While January seemed like it was the longest month ever, February has gone by in a flash.  It might not seem like it with all the snow, but spring will be here soon.  The sun, when it's out, definitely feels stronger and the days are brighter (I took this photo this morning).  I'm not a skier, but last weekend I went snowshoeing with my friend and it was gorgeous!  Staying active in the winter is the key to keeping spirits up and lymph moving.  

Snow Shovelling Injuries

It's been a good old fashioned snowy winter, but not everyone's bodies have held up to all the shovelling.  Shovelling is an ergonomically challenging activity, with the bending and twisting motions, which makes it a common cause for injury and soreness.   What can you do?

• strength train so that you're ready for more strenuous movement
• stay hydrated with water, teas, soups, and electrolytes
• maintain flexibility with yoga and stretching
• treatments:  acupuncture, massage & chiropractic adjustments
• epsom salt baths or magnesium lotion/spray for sore muscles
• keep posture in mind (bend your knees, etc) and pace yourself
• enjoy the fresh air
• for muscles and joints you may need support from curcumin, magnesium glycinate, boswellia, glucosamine, MSM and ginger

Thermography

I'm excited to share that we'll be hosting Thermography Clinics on May 21st and November 7th.  Have you ever heard of Thermography?  It's a really neat way to assess the function of different tissues like the upper body, lower body, breasts, and head/neck (including thyroid).  You can read more about it here.  A common question is whether this is a replacement for mammograms, and the answer is no.  However, thermography is a noninvasive way to gather more information about your body.  It can show signs of underactive thyroid, lymphatic congestion, and disease risk.

• Book Your Thermography Appointment with Julie 
• Ask Julie your questions about Thermography by phone 1-866-681-8847 ext 2 or email julie@somatherm.ca

A Few More Things
It's been a tough winter for coughs and other illnesses.  I've fine tuned the best remedies for the current season, so please reach out if you need help supporting your body through the healing process.  If you're continuing to struggle, there's usually an obstacle blocking your healing.  For kids, this can be not enough fats or too many simple sugars in the diet, an imbalanced microbiome, or nutrient/mineral deficiencies like vitamin D, A, C, or zinc.

I appreciate your understanding this past week when my email and website were down.  Everything is back up and running again now!  It may take me a couple of days to catch up, but if I haven't responded by Monday please feel free to resend anything I may have missed.

We've also been able to push the snowbanks back and make more room in the parking lot.  There's so much snow! 

Take good care,
Dr Christa
 
Book your next appointment here
​
This article is intended for information purposes only and does not replace medical advice.