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.  

Holiday Health Challenges

There are two times of year that our health goals tend to take a back seat, one is the summer and the other is right now.  I am absolutely a big fan of celebrating and enjoying the magic of each of these times, however, the summer often provides additional opportunities for healthy living - sunlight, movement, fresh produce - while the winter time, maybe not as much.

I find that during the holidays there is more indulgence in sugar, alcohol, and dairy (cheese), which can leave you feeling sluggish and like your digestion is off.  The weather can limit time spent outdoors, and extended times of darkness plus doing a lot of things you "should" can also challenge your energy levels and inner spark. 

After more than a decade in practice, I find it so interesting that each year there are trends in how people approach the holiday season.  This year, many of us seem to be tired and not quite as "into it".  Others are traveling and spending time away with family.  The Christmas light displays have been extra special though!

To support your body through the holidays, here are some general things I commonly recommend:

• Digestion
  - Digestive enzymes might be needed to help break down heavier meals, or foods you don't usually eat (either due to preference or sensitivity) - take one with each meal, with your biggest meal, or when eating problematic foods
  - Probiotics can settle digestion, support mood and the immune system - usually a broad spectrum multistrain version is best, taken once per day
  - Skip snacking or keep your normal mealtimes consistent with your typical schedule (the human body loves routine)
  - Eat soup and lighter meals in between heavier ones
  - Choose cooked foods, not raw or damp - in Traditional Chinese Medicine it is suggested to avoid raw veggies & salads and dairy in the colder months
  - add fiber to keep digestion moving, either ground flax, chia seeds, or psyllium
  
  
• Alcohol
  - many are cutting back on alcohol as they recognize the effects it can have on health (for perimenopausal women it can trigger hot flashes)
  - some symptoms of consuming alcohol can be due to the depletion of nutrients, dehydration, sugar, the microbiome, and impact on the liver
  - a B Vitamin complex, Magnesium, Probiotics and ensuring adequate water intake can all help, but for some I'd also add in Milk thistle and NAC for additional liver support
  
  
• Energy
  - this one is trickier because you need to figure out the cause of low energy:  is it inadequate sleep, too much time inside, not enough movement, draining relationships, over-giving, not eating the right foods or overdoing sugar, carbs & alcohol?
  - once the source of low energy is sorted out, the right supports can be given
  - ask yourself, where is my energy leaking? 
  - continue to get morning sunlight on your body to help your circadian rhythm and mitochondria
  
  
• Stress & Adrenal Health
  - with busyness comes extra demand on our physical and mental capacity, which can be stressful even if it's "good stress"
  - schedule in moments that fill your cup to create some balance in your days and weeks
  - create boundaries for your time and behaviours you will tolerate
  - reflect on the times of year that you feel burnt out and plan next year's vacation days to prevent getting to that point again down the road
  - know that the holidays can bring up complex emotions and not everyone enjoys this time of year
  - the key nutrients for the adrenal glands and nervous system are:  B vitamins, Vitamin C, Magnesium
  - herbs are a beautiful way to offer additional support:  holy basil tea, ashwagandha in capsules or as a powder in smoothies - there are many, each one with their own niche
  - after the holidays we tend to reflect on what we would do differently next year, put a reminder in your phone for next October or November to remind yourself of these revelations in order to make a conscious decision next holiday season
  
  
• Getting Sick
  - I am sure you are like me where sickness sets in when you've gone too long without rest, or eating less than ideally
  - November and December is often called cold & flu season, but it's also that we have less activity, more indoor air, less sunlight, and on and on... 
  - apart from ensuring you don't get rundown, there are several herbs, vitamins and probiotics that can help support your immune system or lessen the severity of illness -> these remedies are very nuanced to your specific vulnerabilities and individual needs
  - I have recommended St Francis Herb Farm's Deep Immune and Deep Immune Kids for years for prevention, and then other symptom specific options during times of illness

For more ways to support your digestion, liver function, holiday weight gain, and emotional wellbeing, you can read my holiday health & recipes post here.

Wishing you all the best as we wind down this year and prepare to start a new one,

Dr Christa
​

Why am I always cold?

Temperature is a funny thing, where some of us are wired to run a little hotter and some of us are often chilly.  As a toddler my oldest son, for example, would forever be taking off his mittens and unzipping his coat because he was sweating in the middle of winter!  Eventually, I figured out that he simply needed fewer layers to be comfortable.  

Quite often women are of the cooler type, until perimenopause, but men can also feel that way too.  As we move into the colder months that feeling of chilliness can be exacerbated.  Of course, you know me, I'm always excited to share with you what this symptom might mean and what you might be able to do to help recalibrate and come back into balance.  

Reasons for being cold:

• Hypothyroidism
  Our thyroid glands are like our bodies speedometer, telling us to slow down or speed up metabolism, which in turn can make us colder or warmer.  Always feeling cold, even when others are clearly comfortable, can be a sign to look further at your thyroid function.  Iron deficiency can also go along with an underactive thyroid, more on that in a moment.
  
  
• Circulation
  The quality and flow of our blood is also related to feeling hot or cold.  Having a lower heart rate can be a part of it, so can low iron or vitamin B12.  You can read more about iron deficiency here.
  
  
• Mitochondria
  Mitochondria are like the little energy producing powerhouses within every cell.  If our mitochondria are not running at full speed or if we have fewer of them, we'll see fatigue and also a progression towards many different diseases (cancer, metabolic syndromes, cardiomyopathy, obesity, neurodegenerative conditions, fibromyalgia/chronic fatigue), since mitochondria are involved in RNA/DNA processes, detoxification, as well as synthesizing cholesterol, hormones and hemoglobin.  Various things can slow down the ability of our mitochondria to work effectively, like the CoQ10 depleting statin medications, or can impact the ability for nutrients and signals to enter the cell and reach the mitochondria.  I'll save the rest of that conversation for another day.
  
  
• Lack of light, or the "wrong" kind of light
  Very simply, melanin, the thing that gives our skin pigment, absorbs visible and invisible light and produces energy.  The quality of our light sources, with natural light being the best and blue light from screens being the worst, will dramatically change our energy levels.  Vitamin D is another element here, as is circadian rhythm because natural light will cue our other hormones to rock into daytime or nighttime modes.
  
  
• Body composition 
  Muscle tissue is more dense with mitochondria and is more metabolically active, which generates more energy.  Conversely, adipose tissue can provide insulation, but there's a difference between white fat (the type we think of generally) and brown fat, which is more compact.  Babies have brown fat to keep them warm because they can't shiver, but adults have a little bit as well.  Brown fat is named that because of the colour provided by the density of mitochondria, again those little energy producing engines of the cell are important.

What can we do?

• Cold exposure
  - Cold plunges are popular right now, but contrast hydrotherapy (alternating hot and cold water showers) are another way to access this temperature treatment
  - Going outside in the winter for a few minutes without a jacket or with our neck exposed will awaken mitochondria and also increase brown fat composition -> sometimes I will do this on a winter morning when I take my dog outside
  - If you are already chilly, this might sound like torture, but if you start with short amount of times gradually, it really does help improve temperature regulation
  
  
• Healthy light & heat sources
  - Natural light is best, even on a cloudy day
  - Incandescent and full-spectrum light bulbs indoors
  - Red light devices have tremendous healing benefits as well
  - Fire is a great source of red light
  - Sauna - any kind, we have an Infrared sauna at the clinic
  
  
• Optimize circulation
  - Movement is a great way to facilitate blood flow
  - Investigate your thyroid, iron, B12, copper, fibrinogen and other factors that indicate healthy blood flow and treat accordingly
  - Touch therapies and acupuncture are also great strategies
  
  
• Build muscle
  - Strength training will increase the amount of muscle on the body, and muscle is dense with mitochondria which will produce energy, the more metabolically active our tissue the more heat we generate
  - Eat sufficient protein to maintain muscle mass, this often means 100 grams per day
  
  
• Mitochondrial support 
  - Depending on the cause of mitochondrial dysfunction, there are multiple ways to support their function: CoQ10, NAC, ALA, Carnitine, NADH, B Vitamins, Antioxidants, Hydration, are all good examples.  There are some great combination products out there to help.
  
  
• Wrap your kidneys
  - Traditional Chinese Medicine tells us that keeping our kidney area wrapped up in the wintertime will help us to stay warm - use an undershirt, scarf, or there are fancier garments you can buy.

Staying warm in the winter can be a challenge for some of us, but if we listen to our bodies we can find ways to come back into balance.  I look forward to some cool, sparkly days to come!

Dr Christa
​

​The Clinic has been buzzing the last couple of weeks, which is so exciting!  The natural wind down of summer seems to happen when school starts so I've been seeing a lot of people ready to: 

• get back on track with food, movement & sleep
• strengthen immune function
• create balance in their lives to manage stress
• tackle symptoms like heartburn, constipation, allergies, worry, hormone imbalance & joint pain
• listen to their bodies' calls for help

Shortly, we will begin the transition into a new season.  In addition to the topics I just mentioned, it's also a great time to think about switching into your fall/winter supplement routine - and actually just finding some routine, in general.  

Some of the things I've been commonly suggesting:

• continue to get morning sunlight and create a magic morning
• eat lots of protein
• ramp up your water with salt - I've discovered "LMNT", so yummy
• schedule your days, weeks, month, and year
  - not just work and appointments, also include exercise, meditation, vacation
  - parents can start with telling their families that they aren't available at a specific time of day ... it's important to take care of yourself also!
• everything perimenopause - LOL (more on that to come)
• prioritize sleep
• know your trends - if you get sick every October, if you have trouble kicking sugar after Halloween, if you get sad every winter - now is the time to plan ahead

I will be doing the fall detox group again, so watch out for those details to come in the next couple of weeks.  There is still a lot of warm weather and beautiful fresh produce ahead of us (my poor tomatoes, but the cucumbers were excellent this year!).  It's always a great idea to address health from a place of prevention, whenever possible.

Here are a few seasonal recipes for inspiration:

• BBQ Salmon Bowls with Peach Salsa
• Chickpea, Edamame & Quinoa Salad
• Lentil & Cucumber Balsamic Chopped Salad
• Chicken Caesar Mason Jar Salad
• Peaches and Cream Chia Pudding
• Peach and Tomato Salad

Looking forward to your next check-in with me!  If you don't see your ideal time available, please add yourself to the waitlist and we will reach out when something pops up.

See you soon,
Dr Christa

Not long ago, it was fairly rare to hear of someone being bitten by a black legged (deer) tick.  Although we had dog ticks and others, the black legged tick is known as the one that can carry pathogens like Borrelia, which can cause Lyme disease. Because of this, we went through a particularly awkward time where people who had been bitten by these ticks were dismissed or undertreated by their clinicians.  It was similar to the gaslighting of people who suffered with Fibromyalgia and Chronic Fatigue before those conditions were fully recognized.  Fortunately, this mindset is changing.  Now, we sometimes hear of children being bitten in their urban backyards.

I will not go through the history of ticks, their movement into our local area or the discovery of Lyme disease.  I have read so many conflicting opinions that I do not feel I could do this part of the story justice.  For this discussion I'd rather focus on clinical action steps; they are here - now what do we do about it.

So, you've found a tick
Ticks can be very tiny (the size of a poppy seed), or up to 1cm in size, so you may not see them until they are fully engorged if you even notice them at all.  They tend to feed for a few days (or up to 7) and then release.  The concern being, while they are latched on they can transmit the pathogens they might be carrying.  Some used to think it would take 24 hours for a tick to transmit infection, but we now know this isn't the case.  Therefore, the sooner you can remove the tick, the better.

Dr Jill Crista, ND from the United States has a large clinical focus on Lyme Disease.  She shares this helpful video to help you navigate removing a tick.

How to Remove a Tick Video

There's also an argument for covering the bite with a poultice of charcoal or bentonite clay to draw things out.  Not all Lyme experts agree that this approach is worthwhile, but it could be an option.

Sending the Tick for Testing
It used to be that ticks were automatically sent to Public Health for testing.  I'm not always hearing that is occurring, or when it has happened the results took months to receive.  Time is crucial when it comes to stopping the progression from bite to disease, so many will opt for private lab testing.
This is an option:  www.genetick.ca

If a tick is found on your pet, your Veterinarian can help you with testing.

Treatment
Again, this is a controversial topic, with some people opting to wait for the presence of a Bull's Eye rash or test results, and others wanting to start on antibiotics right away.  Individual practitioners will even prescribe the antibiotics differently:  types like amoxicillin or doxycycline, or durations varying from 3-28 days.

Outside of conventional antibiotics, there are several recommendations from the Naturopathic world as well.  A combination of therapies is generally best, and I would generally suggest erring on the side of caution and treating proactively and aggressively.

• Botanicals:  Oregano oil, Andrographis, Grapefruit seed extract, St John's Wort, Black Walnut (there are several combo formulas available)
• Nutrients:  Cod Liver Oil, ACES+zinc
• Homeopathics:  Ledum, Borrelia (or a complex homeopathic remedy)

These recommendations will pivot and change depending on your symptoms.  The hope is that the tick testing is negative, and the person that was bitten shows no symptoms.  Lyme grows slowly, so treatments should continue for 45-60 days, well beyond the standard course of antibiotics given.

Symptoms of Infection
These can begin up to 3 weeks later, with signs of fever, swollen lymph nodes and headache.  The classic Bull's Eye rash (below) is only present in 10-30% of cases, so if you see it - definitely treat, but if you don't you aren't necessarily in the clear either.  Human testing for Borrelia and other coinfections is not the best, which is why testing the tick is great if you can do it.

Despite our best efforts, like wearing long pants in tall grass, you may still have the unfortunate experience of being food for a tick.  Knowing the steps to take will help you to stay calm and support the best possible outcome.

You could even keep chickens around, they love to eat ticks!

Hope this helps!

Enjoy the rest of the spring,
Dr Christa

*** This article is for information only, not to be used as medical advice.  


​Bull's Eye Rash:

​Summer UpdatesThis is my favourite time of year.  It's not really about the weather, because I will dress to make the most of any season.  I love the fresh produce, relaxed vibes, sunlight, increased activity and lakes.  In general, many of us feel much better in the summertime, for all the reasons I just mentioned.  

Every season has its own unique healthy twist:

• For more on sunscreen, bugs and other things... You can read more about getting ready for summer here.  Dapis gel by Boiron works very well for bug bites for my family.
  
  
• There is such thing as healthy sunlight exposure, which you can find here.  I'm a huge fan of morning sunlight to help set circadian rhythm, and my dog likes the extra time outside too.
  
  
• Our veggies have loved all the rain and sun, so much so, that we have to make sure we get to them!  The fresh spinach pairs well with a nice Barbequed meal.  To make your BBQ dishes healthier, have a peek at this

Summer Salad Recipes

• Spicy lime chicken coleslaw salad
• Cilantro lime taco salad (use parsley if you don't like cilantro, some people find it tastes like soap)
• Avocado shrimp chopped salad
  
  -> each of these salad recipes include protein, to stabilize blood sugar, maintain energy levels and help keep muscles strong

Holidays

• I do have some scheduled time off this summer, for vacation and family fun.
  - August 1st to 11th, I will be out of the office
  
  
• If you don't see your preferred appointment time available, be sure to add yourself to the wait list (or ask us to do it for you) because sometimes there are cancellations or fluctuations in times.  
  
  

Exciting new offering

• I'd also like to welcome Mary to our clinic!  She will be offering Reflexology, which is way more than just a good foot rub.  Did you know that different parts of the foot represent each part of the body?

Have a great start to your summer, and I look forward to seeing you for your summer check-in soon.

Happy Canada Day!
Dr Christa

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

​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) 

1. Strawberries
2. Spinach
3. Kale, Collard, Mustard Greens
4. Grapes
5. Peaches
6. Pears
7. Nectarines
8. Apples
9. Bell & Hot Peppers
10. Cherries
11. Blueberries
12. Green Beans

Clean 15

1. Carrots
2. Sweet Potato
3. Mango
4. Mushrooms
5. Watermelon
6. Cabbage
7. Kiwi
8. Honeydew Melon
9. Asparagus
10. Sweet Peas (frozen)
11. Papaya
12. Onions
13. Pineapple
14. Sweet Corn (non-gmo)
15. 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