Tag Archives: naturopathic

A Naturopathic Holiday Survival Kit

Dr. Wyse presented suggestions & resources so that we can enjoy & delight in the (sometimes anxiety-ridden) holiday season! Here are the slides from the presentation on reducing holiday stress! Holidays are a Time to Celebrate the light

Food during the holidays

Over the holiday we can savour and celebrate being nourished. Sometimes we overindulge over the holidays and if we are going to choose a time to do so – this is the time. Just be aware of your limits and remember moderation.

Nourishment during the holidays

In order to truly feel nourished, choose foods that are full of vitality. Foods with the highest vitality are commonly those that are grown closest (local) to us without the use of pesticides (organic). Emphasize warm foods including soups & stews, root vegetables, beans, miso & seaweed, garlic & ginger. Some examples of vital foods in the winter include:
  • Bone broth & soup stock
Soup stocks made from organic bones are an important source of bone strengthening nutrients and minerals. Soup stocks are also very beneficial for healing the gut.
  • Sprouts
Soak & Sprout grains, lentils, beans, nuts and seeds Soaking and sprouting increases the vitality of foods, enhances digestion and nutrient availability.
  • Fermented Foods
Pickles, sauerkraut, miso, organic apple cider vinegar

Digestive Support during the holidays

Oftentimes during the holidays we can get “off our kibble” and our digestive systems can get off track. To assist in keeping ourselves healthy and regular we may include the following in our holiday kit:
  1. Probiotics
  2. Digestive Enzymes
  3. Greens powder
  4. Flax seeds or Magnesium citrate
  5. Warming Aromatic herbs for tea: Cinnamon, Cloves, Ginger, Cardamom

Common symptoms of Overindulgence include:

Indigestion -Enjoy bitters before meals & carminative teas or digestives after meals. -Keep digestive enzymes in you bag. They may be used in a pinch especially for those with food sensitivities. Nausea -Ginger as a tea or as candied ginger in your bag. -Ginger is also a useful herb for travel sickness. Heartburn & Acid Reflux -Bitters or apple cider vinegar in water before meals as a preventative. -Filipendulla ulmaria (Meadowsweet), Matricaria chamomila (Chamomile), Glycerrhiza glabra (Licorice) Bloating & Gas -Enjoy carminative herbs: ginger, clove, fennel, cardamom teas. -Massage belly. -Constipation -Incorporate ground flax seeds into meals. -Drink aloe vera juice or take Magnesium citrate before bed. Headache -Keep the liver functioning optimally by drinking warm water with lemon on waking. -Peppermint tea pr peppermint EO massaged around the head can be cooling. -Cystitis -Keep hydrated, drink plenty of water. Arctostaphylos uva-ursi (Uva ursi tea), Unsweetened cranberry juice, probiotics, D-mannose Sluggishness & Lethargy -Try to avoid reaching for coffee. Get outside for some fresh air & exercise. Adaptogens like Panax quinquefolius (N. American ginseng)

Immune System Support

Medicinal mushrooms
  • Cook with Shiatake mushroom
  • Make Chaga tea (Inonotus obliquus)
Antioxidant, Betulinic acid Zinc Function:
  • Involved in digestion & metabolism including carbohydrate digestion and phosphorous metabolism
  • Essential for general growth and proper development of the reproductive organs and prostate gland function
  • Prevents acne and controls the function of the oil glands.
  • Aids in synthesis of protein & collagen formation, promotes a healthy immune system, aids in wound healing and allows for enhanced vision, taste & smell
  • A component of insulin and many vital enzymes
Signs of Deficiency: slow growth, delayed sexual maturity, prolonged healing of wounds, diminished taste or smell, brittle and thin nails, acne, fatigue, hair loss, high cholesterol, poor night vision, impotence, increased susceptibility to infection, infertility, poor memory, propensity for diabetes, prostate problems, poor appetite, recurrent cold & flus, skin lesions Increased need for zinc: alcohol consumption, smoking, physical & mental stress, fatigue, susceptibility to infection & injury Zinc Tally Test for deficiency From: Paul Bergner. Healing Power of Minerals. 1997

FAMILY & FRIENDS during the holidays

Holidays provide us with the opportunity to gather with friends & family to reflect on our many blessings. We may even wish to welcome those without family to gather together or to accept an invitation for a holiday celebration.
  • Keep in mind that there is no such thing as a “perfect family” nor “perfect holiday”. We can cultivate and bring patience, calm & love to events.
  • It is okay to say no and set boundaries for yourself.
  • Remember to BREATHE.
HUGS HUGS are a great way to spread LOVE. Word “hug” from Old Norse: “to comfort” Hugs are also a good way of not spreading germs. If we choose to shake hands be sure to wash our hands regularly with soap & water. The majority of hand sanitizers (Triclosan) is toxic. L Hugs actually boost happiness levels and are the fastest way to get the love hormone, Oxytocin flowing in our bodies. Hugs: -Lower blood pressure -Lower cortisol levels -Augment our sense of well being as we feel an expanded social connection “Bulletproof Chaga/Coffee”
  • 1 cup Chaga tea/coffee
  • 1/3 cup coconut milk
  • 1 Tbsp. grassfed butter
  • 2 Tbsp. coconut oil or 1 Tbsp. MCT oil
  • 1 Tbsp. Cacao powder, raw (optional)
  • 1 tsp. vanilla extract
  • Put all ingredients into a blender and whizz
  For Social Anxiety during the holidays -Herbal anxiolytic: - Piper methysticum (Kava kava) For Sleep & Insomnia durng the holidays -Nervines: Catnip, Chamomile, Passiflora, Valerian -Supplements: Magnesium

Holiday Fun!

Holidays are there for YOU to enjoy. What is fun for you? Celebrate by making time for your own self-care, time to NURTURE YOU.  

Nurturing Yourself during the holidays

  • Meditation/Relaxation
Connecting to your heart
  • Pamper yourself
Book a massage, hair appointment, manicure/pedicure
  • Spend Time in Nature
Connect with your environment, the trees, plants, animals, the air (wear leather soled shoes, if possible for grounding)
  • Exercise & Move
Try to get on track with movement every day. Try walking, a yoga class or qigong Celebrate Wishing you many blessings as we celebrate holiday season, the light & our Sun. References Bergner, Paul. The Healing Power of Minerals. 1997 Gladstar, Rosemary. Herbal Recipes for Vibrant Health. 2008. Hoffmann, David. Medical Herbalism. 2003. Sheppard, Peter. Huey, Wallace. The Whole Person Handbook. Trans4mind: 2008. Winston, David. Adaptogens. 2007 Redden, John. Viriditas Class notes. 2010 avivaromm.com mercola.com   Pictures from Dr. Wyse's presentation on December 8th 2016 at Goodness Me in Mississauga at 7 pm. Naturopathic Doctor Tiffany Wyse presenting health class at Goodness Me in Mississauga dr tiffany wyse presenting health topics in Mississauga


The holidays are an exciting time of year, but bring with them lots of stress. We hope that this list of tips helps you reduce your holiday stress!

Physical - Emotional connection to holiday stress

Emotional stress is linked to colds and flu as well as chronic diseases. You can often here this described as a mind-body connection. Often times I see patients experiencing major physical troubles when their emotional stress has been high. I usually refer to this as "a perfect storm".

That is why we instruct patients about adopting a Chiropractic lifestyle, which is a mode of living that emphasizes disease prevention through healthy choices. Keeping an eye on stress is a major part of this lifestyle. Early signs of stress include irritability, fatigue, inability to relax or sleep, loss of appetite, or feeling overwhelmed. Don't dismiss these alarm signals as "normal" feelings to be endured. Instead, make appropriate steps to support your body and life.

Check with the Chiropractor

During the holidays, make an appointment with a Chiropractor. Research shows that Chiropractic care reduces the impact of stress on your body and enhances immune function. Stress can also "twist up" the nerve system and create subluxations within your spine and nerve system.

Vertebral subluxation is a condition in which motion is limited in areas of the spine and the spinal segments (vertebrae) negatively impact the nerve system, making it difficult to get through the holidays..and life. A Chiropractic visit to check and adjust any subluxations during the holiday season will help empower your body naturally throughout the holidays.

Check with your Naturopath

During the holidays, make an appointment with a Naturopath. Our Mississauga Naturopathic Doctors can help you identify areas of stress that you may not think of. Once you can identify stress causing problems, it is much easier on you to reduce them!

Maintain a Healthy Diet

Eating a healthy diet is important to keep the emotional stress from the holidays from impacting your health.

Less sugars, less saturated fats, more fruits and vegetables, more water. Make an effort to eat better this holiday season and it your body will thank you with a better ability to thrive through the busy season.

Exercise

Burn off the stress!

Exercise reduces the production and effects of key stress hormones, such as cortisol.

Avoid Holiday Debt

Make efforts to avoid lingering and annoying "holiday Bills". There is a financial aspect to health that will be impacted by your holiday spending habits. This can greatly impact the load of your stress.

Stay Flexible

Many people have unrealistic expectations for the holidays, particularly how family members will interact. This is a major source of holiday stress.

Allow yourself to be more flexible with your expectations and keep an open mind. The ability to adapt to changing plans and life events is a key aspect to reducing stress in life, and the holidays.

Keep it Simple and Be Organized

A big festive feast can be a tradition in many large groups, but doesn't have to be done all by one person. Be organized, delegate duties, and share in the traditions.

Appreciate

It is ultimately important to appreciate life in the moment. This has a great impact on putting into perspective the things causing your stress.

Take a Break

If you are over stressed and your needs aren't met, it won't be long before your body comes to a halt. Make yourself a priority in your life and ensure that your needs are met. You will be better off caring for others when you allow yourself a break.

Have an excellent holiday season,

Erin Mills Optimum Health


Reduce Stress with a Chiropractic Adjustment

Stress can be seen and felt many ways. One that most people are aware of is their blood pressure and heart rate.

Did you know that a Chiropractic adjustment can impact your blood pressure and heart rate?

Interestingly, the spine has a large roll to play with your heart and blood pressure due to the nerves that travel through the spine and connect the brain, heart, and blood vessels. By adjusting the spine if it is in a state of stress (or vertebral subluxation), the stress can be lessened on the nerve system making it easier for the body to normalize the heart rate and blood pressure! Interesting! Read more below and ask your Chiropractor about this amazing information: An activator adjustment was able to impact the blood pressure and pulse rate in this randomized controlled trial (RCT) research study. Amazingly, considering the health complications of high blood pressure, cardiovascular problems, and the sole reliance on drugs to address the issue. Specifically addressing the thoracic spine or upper back in patients can make a positive impact on a patients’ health. This can help them become their naturally healthy self again! - Dr. Callum Peever A Somatovisceral Reflex of Lowered Blood Pressure and Pulse Rate After Spinal Manipulative Therapy in the Thoracic Region. "Objective: A randomized controlled trial (RCT) was designed to test effects of specific thoracic (T1 to T5) manipulations using an Activator instrument for changes in diastolic and systolic blood pressure, blood pressure classification, and pulse rates in 290 normotensive and hypertensive people in El Salvador." "Methods: They were randomly assigned to one of three groups: Control (i.e., no treatment, N=95); Placebo treatment (N=96); or Active treatment (N=99). Subjects’ blood pressure and pulse rates were measured after relaxing for 15 minutes, then before intervention, and again just after treatment." "Results: Systolic and Diastolic BP, pulse rate, and BP classification decreased significantly only in the active treatment group. No significant changes occurred in the placebo treatment and control groups. Activator treatment’s effect size in changing hypertension classification as compared to no treatment was a medium d=0.37, and 0.45 when compared to placebo." "Conclusion: Specific thoracic spinal manipulations affected three measures: blood pressure, pulse rate, and changes in hypertension classification only in the active treatment group. Findings may represent in part a rebound effect from treatment anxiety, but this alone did not count for the observations. Activator instrument’s utility for sham settings was supported for future efficacy studies. The decrease was robust across several analysis, but the duration of the effect requires longer-term follow up." Objectives "This randomized and controlled trial (RCT) was designed to explore the effects of upper thoracic (T1 to T5) spinal manipulation device on BP and PR changes in a random sample of patients with and without hypertension. The thoracic region includes innervation by the stellate ganglion that controls sympathetic innervation oh the heart. In addition, the trapezius muscle is innervated by the spinal thoracic nerve – a cranial nerve that shares neural connections to body regulation systems. Touch or stimulation of this upper thoracic region may affect the blood pressure for the reasons mentioned above." Discussion (by author) "Previous studies showed a potential for a somatovisceral response from thoracic musculoskeletal stimulation and changes in blood pressure and pulse above anxiety relates responses. Specific thoracic (T1-T5) Activator manipulations appear to decrease systolic and diastolic BP and pulse rate. A recent literature review also reports spinal manipulative therapy lowering hypertension raw measurement and classification, as did an earlier chiropractic study in 1998 by Yates et al." "One mechanism is by sensing direct neural input via the pontomedullary reticular formation (PMRF) and contralateral intromediolateral cell column (IML), which would relax vasculature. Another is that fast muscle stretch from manipulation might rest blood pressure by decreasing sympathetic tone and the relaxing peripheral arteries innervated by the upper thoracic spinal nerves." J Manipulative Physiol Ther. 1988 Dec;11(6):484-8 J Manipulative Physiol Ther. 2012 Mar=Ap3:35(3):235-43      " ["post_title"]=> string(21) "Reduce Holiday Stress" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(6) "closed" ["post_password"]=> string(0) "" ["post_name"]=> string(21) "reduce-holiday-stress" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2017-12-22 13:17:24" ["post_modified_gmt"]=> string(19) "2017-12-22 13:17:24" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(38) "https://www.erinmillshealth.com/?p=912" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } -->
Stress of toys on ground with toy ambulance

Reduce Holiday Stress

The holidays are an exciting time of year, but bring with them lots of stress. We hope that this list of tips helps you reduce your holiday stress!

Below are suggestions from our wellness office in Mississauga on how to have the best holiday season by reducing your holiday stress. There are lots of suggestions from our naturopathic doctors and chiropractors. Connect to our team of natural health care professionals to apply these approaches to your holidays!

erin mills optimum health staff photo 2017 christmas holiday
Merry Christmas from the Erin Mills Optimum Health team!

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Naturopathic Medicines & Treatments

How are your Hormone Levels?

How are your Hormone Levels?

Hormones play such an important role in our health, from balancing our blood sugar to helping us wake up in the morning.  At our wellness clinic in  Mississauga we discuss hormone levels often with our patients! Not sure if your hormone levels are a problem? Fill in the questionnaire below or connect to us for testing!

Are your hormone or cortisol levels normal throughout the day?

Are you feeling great in the morning but burnt out by lunch?

Have a stubborn belly even though you work out everyday and eat healthfully?

Do you feel like your “hormones are out of whack”?

Here is an example of a test that we offer at Erin mills Optimum Health in Mississauga:

cortisol hormone test example
Here is an example of a test that we offer at Erin mills Optimum Health in Mississauga. Our Naturopathic Doctors can requisition this test, interpret the results and help develop a plan so that you can start feeling amazing and shape-shift your way into the holidays.

Our Naturopathic Doctors can requisition this test, interpret the results and help develop a plan so that you can start feeling amazing and shape-shift your way into the holidays.

Call us for more info!

Take the questionnaire below to discover more about your hormone levels:

HORMONE LEVEL QUESTIONAIRRE
Download the word file of the hormone level questionnaire here.

Please check any of the following that you are currently experiencing:

Sex hormones 1A:

  • Hot flashes
  • Night sweats
  • Vaginal dryness
  • Foggy thinking
  • Memory lapses
  • Incontinence
  • Tearfulness
  • Depression
  • Heart palpitations
  • Bone loss

Sex hormones 1B:

  • Mood swings
  • Breast tenderness
  • Water retention
  • Foggy thinking
  • Irritability
  • Anxiety
  • Fibrocystic breasts
  • Weight gain-hips
  • Bleeding changes
  • Headaches
  • Uterine fibroids
  • Cold body temperature
  • Fatigue

Sex hormones 2:

  • Acne
  • Oily skin
  • Excess facial/body hair
  • Weight gain
  • Insulin resistance
  • Polycystic ovaries
  • Irritability
  • Loss of scalp hair.

Adrenal hormones 1:

  • Fatigue
  • Allergies
  • Aching muscles
  • Feeling cold
  • Neck stiffness
  • Increased sluggishness
  • “burned out” feeling
  • low sex drive
  • Feel unable to cope

Adrenal hormones 2:

  • Irritable
  • “tired but wired” feeling
  • weight gain waist loss of muscle mass
  • bone loss
  • high blood pressure
  • insulin resistance
  • low sex drive
  • Impaired memory
  • Loss of scalp hair
  • Depression

 

We will posts the answers to the questionnaire next week and you can see where you are balanced and where you may need some support.
IN health,
Kirsten Almon – Naturopathic Doctor in Mississauga at Erin Mills Optimum Health


How to Write a Birth Plan

How to write a birth plan

Some couples get stumped when trying to figure out how to write down their birth preferences or birth plan. They just don’t know where to start!

This is a great exercise for mom’s to picture what they ideally during labour. It is also helpful for their birth partners and OBs or midwives to look over during the latter stages of pregnancy and to review at their birth place.

Here is a great link to get mom’s started on their birth plans:

How to Write a Birth Plan that Actually Works

It’s from one of my favourite magazines, pathways to family wellness.

Here at Erin Mills Optimum Health, we have birth doulas who are also Naturopathic Doctors.

Dr. Tiffany Wyse is one of our Naturopathic Doulas. She has a wealth of knowledge and experience supporting mom’s and their partners.  Dr. Wyse is offering complimentary 15 minute consultations if you would like to meet her and learn how else she can help you!

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naturopathic foodie salad

My Little Naturopathic Foodie

My Little Naturopathic Foodie

Eat your greens like my little Naturopathic Foodie!

Last night was a hit in the dinner department. The kids couldn’t get enough of this salad!
I sprung for wild pacific coho salmon and on the side the kids had jasmine rice with flax oil drizzled on top and some himalayan sea salt along with a colourful summer salad.

Salad ingredients:

  • 2 organic nectarines chopped into chunks
  • 1 avocado chopped into chunks
  • 3 handfuls org spinach
  • chia seeds (approximately 2 tbsp)

Dressing:

  • handful of cilantro washed well
  • 3 tbsp flax oil
  • juice of 1 lime
  • 1/4 cup water
  • 1 tsp maple syrup

Method:

Pile nectarines on top of spinach on one side and avocado on the other. Blend all ingredients of dressing then drizzle over top of salad. Top off with chia seeds.
naturopathic foodie salad

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Four Naturopathic Remedies for Summer

Four Naturopathic Remedies for Summer

Four Naturopathic Remedies for Summer

Summer is great, but with summer comes mosquito bites, bee stings, poison ivy, and sunburns. And whether you just don’t have the right first aid products or you prefer natural ingredients, Dr. Aisling Lanigan from Erin Mills Optimum Health shares the four best remedies to keep you and your family safe all summer long – Naturally.

 

  1. Bee sting natural remedy

If your child has an allergy, call EMS and initiate treatment such as an EpiPen. Allergy or not, it is vital to get the stinger out! The bee’s hind area contains the venom which causes pain (or a reaction) so don’t delay in getting it out. Run the affected area under cold water and apply ice for 20 minutes on, 20 minutes off.

Two easy home remedies to neutralize the acidic venom are:

  • Make a paste using baking soda, a dab of vinegar and water, and apply it to the wound for 30 minutes.
  • Apply toothpaste to the wound to reduce pain and swelling.

 

2.  Mosquito bite natural remedy

Prevention is key, but who wants to cover their kids or themselves in the chemicals that are in bug spray? Kids in particular are at risk as their skin absorbs the chemicals more easily. Try this natural bug spray to keep bugs at bay, or, if you do get bitten, try this DIY after-bite!

DIY naturopathic bug spray:

  • Fill a 100mL bottle half with witch hazel, half with water.
  • Add 15 drops each of citronella and peppermint essential oils with a couple of drops of vanilla oil.

DIY after-bite:

  • Apply diluted tea tree oil onto the bite and/or squeeze fresh lemon juice onto it.

3. Poison Ivy natural remedy

If you think you or your kids have come in contact with poison ivy, act quickly! The ivy’s oil can absorb into the skin within about 10 minutes. Wash the area with soap and water ASAP, and let the area air dry to avoid contaminating towels.

How to treat poison ivy:

  • Baking soda is a great way to dry out blisters of poison ivy: Concoct a paste of baking soda and water, and spread it on the affected area. Reapply every two hours. Before going to bed, pour a cup of baking soda into a lukewarm bath and take a soak. Oatmeal is a good substitute if you don’t have baking soda.
  • Apple cider vinegar applied topically to the affected area helps decrease itch and speed healing. Apply a teaspoon directly onto the skin 3 times a day.

4. Sunburn natural remedy

Prevent burns by wearing a good quality natural sunscreen with zinc oxide as the active SPF ingredient.

How to treat a sunburn:

    • Break off an aloe vera leaf and apply the sap to the affected area. Aloe vera is an anti-inflammatory, it prevents the skin from peeling and it promotes new skin growth. (It’s also great for healing mosquito bites, poison ivy and bee stings!)
    • Less known, but equally as effective, is lavender essential oil. Apply it directly on the burn site as soon as possible. If you have a large burn area, you can use lavender oil mixed with liquid soap in a cool bath.

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