Naturopath - CARESPACE Health+Wellness

How Do Naturopaths Diagnose?

Naturopathy is a holistic approach to healthcare that focuses on treating the root causes of illness rather than just addressing symptoms. One key aspect of naturopathic medicine is the diagnostic process, which involves a comprehensive evaluation of a patient’s health history, lifestyle and physical symptoms. In this blog post, we will explore how naturopaths in Waterloo and Kitchener at CARESPACE diagnose their patients and why this approach is so effective in promoting overall wellness.

The first step in the diagnostic process for a naturopath is to conduct a thorough review of the patient’s health history. This includes asking about past illnesses, medications, surgeries and any family history of disease. By understanding the full picture of a patient’s health background, a naturopath can better assess potential risk factors and underlying issues that may be contributing to their current symptoms.

After reviewing the patient’s health history, a naturopath will typically perform a physical examination to assess their overall health and identify any specific areas of concern. This may include checking vital signs, examining the skin, hair, and nails, and palpating various areas of the body for tenderness or abnormalities. By combining this information with the patient’s health history, a naturopath can begin to form a more complete understanding of their health status.

In addition to gathering information through health history and physical examination, naturopaths often use laboratory tests to further evaluate a patient’s health. These tests may include blood work, urine analysis, saliva testing, or specialized functional medicine tests that assess specific aspects of physiology or nutrient status. By analyzing these test results alongside other clinical information, naturopaths can gain valuable insights into underlying imbalances or dysfunctions that may be contributing to the patient’s symptoms.

Another important tool in the diagnostic toolbox of a naturopath is assessment through alternative modalities such as iridology (the study of iris patterns), tongue diagnosis (observing color and coating on the tongue), or muscle testing (checking for strength or weakness in response to stimuli). While these methods may seem unconventional to some, they can provide valuable information about an individual’s overall health status and help guide treatment decisions.

The diagnostic process used by naturopaths is comprehensive and personalized, taking into account not only physical symptoms but also emotional well-being and lifestyle factors that may be impacting an individual’s health. By utilizing tools such as health history review, physical examination, laboratory testing, and alternative modalities like iridology or muscle testing, naturopaths are able to create individualized treatment plans that address the root causes of illness rather than just masking symptoms. If you are seeking a more holistic approach to healthcare that focuses on whole-body wellness, consider working with a naturopath who can help you uncover hidden imbalances and support your journey towards optimal health.

For an overview of care options, learn more about CARESPACE naturopathic medicine.

How Do You Choose a Good Naturopath?

As more and more individuals are turning to natural remedies and holistic approaches to healthcare, the demand for naturopaths is on the rise. With so many options out there, it can be overwhelming to choose a good naturopath who aligns with your values and needs. In this blog post, we will explore some key factors to consider when selecting a naturopath that is right for you.

The first step in finding a good naturopath is to do your research. Look for practitioners who have completed an accredited naturopathic medicine program and are licensed in your city and province. This ensures that they have received proper training and adhere to professional standards. Additionally, read reviews from previous patients to get an idea of their reputation and success rates.

Next, consider the approach and techniques used by the naturopath. Some practitioners may specialize in certain areas such as herbal medicine, nutrition, or acupuncture. It is important to find a naturopath whose methods align with your own beliefs and goals for treatment. Schedule a consultation with potential naturopaths to discuss their approach and see if it resonates with you.

Another important factor to consider when choosing a good naturopath is their communication style and bedside manner. You want to work with someone who listens attentively to your concerns, explains treatment options clearly, and makes you feel comfortable throughout the healing process. A good naturopath will prioritize building a strong doctor-patient relationship based on trust and mutual respect.

In addition, inquire about the cost of services upfront before committing to treatment. While some insurance plans may cover visits to a naturopath, others may not. Make sure you understand all fees associated with appointments, tests, supplements, or treatments recommended by the practitioner. It is also helpful to ask about payment plans or sliding scale options if needed.

Lastly, trust your intuition when selecting a good naturopath. Pay attention to how you feel during consultations and whether you feel heard and understood by the practitioner. Remember that finding the right fit may take time, so don’t hesitate to explore multiple options before making a decision. Your health and well-being are worth investing in the right care provider.

Choosing a good naturopath is an important decision that can greatly impact your overall health and wellness journey. By doing thorough research, considering their approach and techniques, evaluating their communication style, discussing costs upfront, and trusting your intuition, you can find a practitioner who meets your needs and supports your holistic healing goals. Remember that finding the right fit may take time but investing in quality care is invaluable for achieving optimal health outcomes.

To meet the clinicians who provide this care, learn more about our naturopathic team.

Why Would You Go to a Naturopath?

In our modern world filled with pharmaceuticals and quick fixes, more and more people are turning to naturopathic medicine to address their health concerns. Naturopaths focus on treating the whole person, using natural remedies and techniques to help the body heal itself. If you’re considering seeing a naturopath but aren’t sure if it’s right for you, read on to learn about the many benefits of working with these holistic healthcare providers.

One of the main reasons people choose to see a naturopath is because they offer personalized care. Naturopaths take the time to get to know their patients and understand their unique health concerns, lifestyle, and goals. This individualized approach allows them to create treatment plans that are tailored specifically to each person’s needs, rather than taking a one-size-fits-all approach like conventional medicine often does. By addressing the root cause of health issues and focusing on prevention, naturopaths can help patients achieve long-lasting results.

Another benefit of seeing a naturopath is that they emphasize natural remedies and treatments. Instead of relying solely on medications that may have side effects or only mask symptoms, naturopaths use gentle therapies such as herbal medicine, nutritional counseling, acupuncture, and homeopathy to support the body’s innate healing abilities. These natural approaches can be effective in treating a wide range of conditions, from chronic pain and digestive issues to anxiety and fatigue. Many people appreciate that naturopathic treatments are often less invasive and gentler on the body than conventional medical interventions.

Naturopaths also prioritize education and empowerment when working with patients. They take the time to educate individuals about their health conditions, treatment options, and ways they can make positive lifestyle changes to support their well-being. By empowering patients with knowledge and tools for self-care, naturopaths help them take an active role in improving their health and preventing future illness. This emphasis on patient education can lead to greater long-term success in managing chronic conditions and maintaining overall wellness.

Additionally, many people are drawn to naturopathy because it offers a different perspective on health and healing. Naturopaths view the body as a complex system that is interconnected with mind, spirit, and environment. They understand that symptoms are often just signs of underlying imbalances or dysfunction in the body’s systems. By addressing these root causes through natural treatments and lifestyle modifications, naturopaths aim to restore balance and promote optimal health from within.

In conclusion, there are numerous reasons why you might consider seeing a naturopath for your healthcare needs. From personalized care and natural remedies to patient education and a holistic approach to healing, naturopathy offers a unique perspective on wellness that resonates with many individuals seeking alternatives to conventional medicine. If you’re interested in exploring natural solutions for your health concerns or simply want to take a proactive approach to your well-being, scheduling an appointment with a Kitchener Waterloo naturopath at CARESPACE could be the first step towards achieving optimal health naturally.

You can learn more about care options through naturopathic medicine at CARESPACE.

When Should You See a Naturopath

In today’s world, there are countless options for healthcare. From traditional medicine to alternative treatments it can be overwhelming to decide what path to take when you’re not feeling your best. One option that is gaining popularity is seeing a naturopath. But when should you consider seeking out this type of practitioner? In this blog post, we’ll explore the signs that indicate it may be time to see a naturopath and how they can help improve your overall health and well-being.

One common reason people seek out the help of a naturopath at CARESPACE is when they are dealing with chronic health issues that have not been successfully treated through conventional means. Naturopaths take a holistic approach to healthcare looking at the whole person rather than just treating symptoms. They focus on finding the root cause of your health problems and work with you to develop a personalized treatment plan that may include dietary changes, herbal supplements, acupuncture, and other natural treatments.

Another sign that it may be time to see a naturopath is if you are looking for ways to improve your overall health and prevent future illnesses. Naturopaths can help you make lifestyle changes that support your body’s natural ability to heal itself and stay healthy. Whether you want to lose weight, improve your digestion, or reduce stress, a naturopath can provide guidance on how to achieve your health goals in a safe and effective way.

If you are experiencing symptoms such as fatigue, digestive issues, hormonal imbalances, or chronic pain, it may be worth considering seeing a naturopath. These types of symptoms can often be linked to underlying imbalances in the body that traditional medicine may not address adequately. A naturopath can work with you to identify these imbalances and create a treatment plan tailored to your specific needs.

It’s also important to consider seeing a naturopath if you are looking for an alternative or complementary approach to conventional medicine. Many people find that combining both conventional and natural therapies leads to better outcomes for their health conditions. A naturopath can work alongside your primary care physician or specialist to provide additional support and expertise in managing your health.

In conclusion, there are many reasons why someone may choose to see a naturopath. Whether you are dealing with chronic health issues, looking to improve your overall health, experiencing troubling symptoms, or seeking an alternative approach to healthcare, a naturopath can offer valuable support and guidance. If any of these scenarios resonate with you, it may be time to consider scheduling an appointment with a naturopathic doctor who can help you on your journey towards optimal health and wellness.

For additional guidance, explore our naturopathic services.

Can Naturopaths Give Nutritional Advice?

As more people are turning to natural and holistic approaches to health and wellness, the role of naturopaths in providing nutritional advice is becoming increasingly important. Naturopaths at CARESPACE are trained professionals who focus on treating the root cause of health issues rather than just addressing symptoms. But can naturopaths really give sound nutritional advice? Let’s explore this topic further.

Naturopaths undergo rigorous training in nutrition as part of their overall education. They study how food affects the body, how different nutrients interact with each other, and how diet can impact overall health. This knowledge allows them to provide personalized nutritional advice to their clients based on their individual needs and health goals. Whether someone is looking to improve their energy levels, lose weight, or manage a chronic condition, a naturopath can help develop a customized nutrition plan that aligns with their specific needs.

Furthermore, naturopaths often take a holistic approach to nutrition, considering not only what someone eats but also how they eat it. They may incorporate principles of mindful eating, food combining, or even recommend certain supplements to support optimal digestion and absorption of nutrients. This comprehensive approach sets naturopaths apart from other healthcare providers and allows them to offer unique insights into how diet can impact overall well-being.

In addition to their knowledge of nutrition science, naturopaths also have a deep understanding of the connection between diet and various health conditions. They may recommend specific foods or dietary changes to address inflammation, support gut health, balance hormones, or regulate blood sugar levels. By addressing these underlying imbalances through diet and lifestyle modifications, naturopaths can help clients achieve long-lasting improvements in their health.

Another benefit of working with a naturopath for nutritional advice is the emphasis on prevention and proactive health management. Rather than waiting for disease to develop before taking action, naturopaths focus on optimizing health through proper nutrition and lifestyle choices. By empowering clients with the knowledge and tools they need to make healthier choices every day, naturopaths can help prevent chronic conditions and promote overall wellness.

In conclusion, yes – naturopaths can give sound nutritional advice. With their comprehensive training in nutrition science, holistic approach to wellness, understanding of the connection between diet and health conditions, and focus on prevention, naturopaths are well-equipped to provide valuable guidance on dietary choices that support optimal health. If you’re looking to improve your nutrition or address specific health concerns through natural means, consulting with a qualified naturopath could be a beneficial step towards achieving your wellness goals.

To see how this type of care may help, learn more about naturopathic care.

Does Naturopathic Medicine Really Work?

In recent years, there has been a surge in interest in alternative forms of medicine including naturopathy. Many people are turning to naturopathic medicine as a way to treat various health conditions and improve their overall well-being. But the question remains: does naturopathic medicine really work? In this blog post, we will explore the effectiveness of naturopathic treatments and delve into the science behind this holistic approach to healthcare.

Naturopathic medicine is a form of alternative medicine that focuses on natural remedies and the body’s ability to heal itself. Practitioners of naturopathy use a combination of treatments such as herbal medicine, acupuncture, nutrition and lifestyle counselling to treat patients. One of the key principles of naturopathic medicine is treating the underlying cause of illness rather than just addressing symptoms. This holistic approach aims to promote overall health and prevent future health issues.

There have been numerous studies that support the effectiveness of naturopathic treatments for various health conditions. For example, a study found that naturopathic care was effective in reducing cardiovascular risk factors in patients with hypertension. Another study published in Integrative Cancer Therapies showed that naturopathic treatments could help improve quality of life in cancer patients undergoing chemotherapy. These studies suggest that naturopathic medicine can be an effective complement to conventional medical treatments.

One reason why some people may be skeptical about naturopathic medicine is due to the lack of regulation and standardization in the field. Unlike conventional medicine which is heavily regulated by government agencies naturopathy is not subject to the same level of oversight. This can lead to variability in quality among practitioners and potential safety concerns for patients. It is important for individuals considering naturopathic treatments to do their research and choose a qualified practitioner who is licensed and experienced.

In conclusion, while there may be some skepticism surrounding naturopathic medicine, there is growing evidence to support its effectiveness in treating various health conditions. The key is finding a qualified practitioner who takes a holistic approach to healthcare and emphasizes individualized treatment plans. Naturopathy can be a valuable tool for those looking to improve their overall well-being and address underlying health issues. So if you’re considering trying out naturopathic treatments, do your research, ask questions, and see how this holistic approach can benefit your health journey.

Naturopathic medicine offers a unique approach to healthcare that focuses on natural remedies, lifestyle changes, and addressing the root cause of illness. While there may be skeptics out there, research has shown that naturopathic treatments can be effective in improving various health conditions. By working with a qualified practitioner who takes a holistic approach to healthcare, individuals can experience the benefits of naturopathy firsthand. So if you’re curious about trying out this alternative form of medicine, don’t hesitate to explore what it has to offer for your health and well-being.

For more information on treatment options, visit our naturopathic treatment page.

Do Naturopaths Go to Med School?

Naturopathy is a form of alternative medicine that focuses on natural remedies and the body’s ability to heal itself. Many people are curious about the training and education required to become a naturopath, especially in comparison to traditional medical doctors. One common question that arises is whether or not naturopaths attend medical school. Let’s explore this topic further and shed some light on the educational path of naturopathic doctors.

Naturopaths do not attend traditional medical schools like allopathic or osteopathic physicians. Instead, they graduate from accredited naturopathic medical schools. These programs focus on holistic health practices, natural therapies, and prevention techniques. Naturopathic medical schools typically require four years of full-time study, including clinical rotations and hands-on training in various modalities such as botanical medicine, nutrition, acupuncture, and homeopathy.

In addition to their classroom studies, naturopathic students must also pass rigorous licensing exams to become licensed practitioners. These exams test their knowledge of basic sciences, diagnostic techniques, treatment modalities, and ethical considerations in healthcare practice. Once licensed, naturopaths may choose to specialize in areas such as pediatrics, women’s health, or chronic disease management.

One key difference between naturopathic and conventional medical training is the emphasis on treating the root cause of illness rather than just managing symptoms. Naturopaths take a more holistic approach to healthcare by considering the physical, mental, emotional, and spiritual aspects of each patient. They work collaboratively with their patients to develop personalized treatment plans that address the underlying imbalances contributing to their health issues.

Another important aspect of naturopathic education is the focus on preventive care and lifestyle modifications. Naturopaths empower their patients to take an active role in their health by promoting healthy habits such as proper nutrition, exercise, stress management, and adequate sleep. By addressing these foundational elements of well-being, naturopaths aim to prevent chronic diseases before they occur and support overall wellness for their patients.

In conclusion, while naturopaths do not attend traditional medical schools like allopathic or osteopathic physicians, they undergo rigorous training at accredited naturopathic medical schools. Their education focuses on natural therapies, holistic approaches to healthcare, and preventive medicine. By addressing the root cause of illness and empowering patients to take control of their health through lifestyle modifications, naturopaths play a valuable role in supporting overall wellness for their patients. Whether you are considering a career in naturopathy or seeking care from a naturopathic doctor yourself, it’s important to understand the unique educational path that sets these practitioners apart from conventional physicians.

To explore available care pathways, visit our naturopathic options page.

Are Naturopaths Real Doctors in Canada?

The world of healthcare can be complex and confusing, with different types of practitioners offering a variety of services. One question that often arises is whether naturopaths are considered real doctors in Canada. Naturopathy is a form of alternative medicine that focuses on natural remedies and the body’s ability to heal itself. In this blog post, we will delve into the qualifications and regulations surrounding naturopathic medicine in Canada to determine if naturopaths can be considered real doctors.

In Canada, naturopaths are regulated healthcare practitioners who have completed a minimum of seven years of post-secondary education. They must graduate from an accredited naturopathic medical program, pass rigorous licensing exams, and adhere to strict standards of practice set by provincial regulatory bodies. This extensive training ensures that naturopaths have the knowledge and skills necessary to diagnose and treat patients using natural therapies such as herbal medicine, acupuncture, nutrition, and lifestyle counseling.

Naturopaths in Canada are also required to carry malpractice insurance and provide informed consent to their patients before beginning any treatment. This level of accountability helps protect patients and ensures that they receive safe and effective care from their naturopathic doctor. Additionally, many provinces have laws that restrict the use of certain titles or designations by individuals who are not qualified healthcare practitioners, further solidifying the legitimacy of naturopathic medicine in Canada.

While naturopaths are not medical doctors in the traditional sense, they do hold the title of “doctor” within their scope of practice. This title reflects their advanced level of education and expertise in natural medicine. Naturopathic doctors work collaboratively with other healthcare providers to offer patients comprehensive care that addresses both the physical and emotional aspects of health.

In recent years, there has been a growing acceptance of naturopathic medicine in Canada as more people seek out alternative approaches to healthcare. Many Canadians appreciate the holistic nature of naturopathy and value the personalized treatment plans that focus on addressing the root causes of illness rather than just treating symptoms. As a result, naturopaths are increasingly being recognized as valuable members of the healthcare team who can complement conventional medical treatments.

In conclusion, while some may still question whether naturopaths are real doctors in Canada, it is clear that these practitioners undergo extensive training and adhere to strict regulations to ensure patient safety and quality care. Naturopathic doctors play an important role in promoting health and wellness through natural therapies, making them valuable contributors to the Canadian healthcare system. So next time you visit a naturopath for treatment, rest assured that you are receiving care from a qualified professional committed to helping you achieve optimal health naturally.

For ongoing care and support, learn more about naturopathic support.

Are Naturopaths Better Than Doctors?

The debate between naturopaths and doctors has been ongoing for years, with many people wondering if one is truly better than the other. While both professions have their strengths and weaknesses it’s important to understand the differences between them to make an informed decision about your healthcare. In this blog post, we’ll explore the roles of naturopaths and doctors, their training and qualifications and whether one is truly better than the other.

Naturopaths focus on treating patients holistically, taking into account their physical, mental, emotional and spiritual well-being. They often use natural remedies such as herbs, supplements, acupuncture, and lifestyle changes to help patients achieve optimal health. On the other hand doctors are trained in conventional medicine and often rely on pharmaceuticals and surgery to treat illnesses. While both approaches have their merits it’s important to consider what type of treatment aligns best with your beliefs and values.

One of the main differences between naturopaths and doctors lies in their training and qualifications. Naturopaths typically attend accredited naturopathic medical schools where they learn about natural treatments, nutrition, herbal medicine, homeopathy and counselling. In contrast, doctors attend medical school where they learn about anatomy, physiology, pharmacology, surgery, and other aspects of conventional medicine. It’s important to note that while both professions require rigorous training and education, they have different philosophies when it comes to treating patients.

When it comes to choosing between a naturopath or a doctor for your healthcare needs, it ultimately depends on your personal preferences and health goals. If you prefer a more natural approach to healing and are interested in exploring alternative therapies, a naturopath may be a better fit for you. However, if you have a complex medical condition that requires specialized care or surgery, you may need to see a doctor who can provide more advanced treatments.

In conclusion, the debate over whether naturopaths are better than doctors is not a simple one. Both professions have their strengths and weaknesses, and it ultimately comes down to personal preference when choosing a healthcare provider. Whether you decide to see a naturopath or a doctor for your healthcare needs, it’s important to do your research and find a provider who aligns with your beliefs and values. Remember that ultimately, the most important thing is finding someone who can help you achieve optimal health and well-being, regardless of their title or profession. So whether you choose a naturopath or a doctor, make sure you feel comfortable and confident in their abilities to provide you with the care you need.

To review the full range of services, visit naturopathic services at CARESPACE.

When Should Someone See a Naturopath?

In recent years, the interest in natural and holistic approaches to health and wellness has been on the rise. Many people are turning to naturopathic medicine as a way to treat their health concerns in a more natural and holistic way. But why would someone choose to see a naturopath instead of a traditional doctor? In this blog post, we will explore the benefits of seeing a naturopath and how they can help improve your overall well-being.

One of the main reasons why someone might see a naturopath is because they take a whole-body approach to health. Naturopaths believe that the body has the ability to heal itself if given the right support and they focus on treating the root cause of illness rather than just managing symptoms. This means that they will work with you to create a personalized treatment plan that addresses your physical, mental and emotional well-being.

Another benefit of seeing a naturopath is that they often use natural therapies and treatments that are gentle on the body and have fewer side effects than conventional medications. For example, they may recommend herbal remedies, dietary changes, acupuncture or lifestyle modifications to help improve your health. These treatments can be used alone or in conjunction with other therapies to provide a comprehensive approach to healing.

Naturopaths also place a strong emphasis on prevention and education when it comes to health. They will work with you to identify potential risk factors for disease and help you make lifestyle changes that can prevent future health problems. By empowering you with knowledge about your health and how to take care of yourself naturopaths can help you stay healthy in the long term.

Additionally, many people choose to see a naturopath because they prefer a more personalized and patient-centered approach to care. Naturopaths typically spend more time with their patients during appointments allowing for thorough discussions about your health concerns and goals. This individualized attention can help you feel heard and supported throughout your healing journey.

In conclusion, there are many reasons why someone might choose to see a naturopath for their healthcare needs. From taking a whole-body approach to health, using natural therapies with fewer side effects, emphasizing prevention and education, and providing personalized care, naturopaths offer a unique perspective on wellness that can benefit many individuals. If you are looking for an alternative or complementary approach to improving your health, consider scheduling an appointment with a naturopath today.

For further information on treatment options, explore naturopathic care at CARESPACE.

Diet and Supplements for Balancing Hormones

Hormonal imbalances can cause a range of unpleasant symptoms from mood swings and weight gain to irregular periods and acne. If you’re struggling with any of these issues you’re not alone. Many people experience hormonal imbalances at some point in their lives. But the good news is that there are natural ways to support hormone balance, including healthy eating and targeted supplements. In this blog post, we’ll dive into the details on how diet and supplements can help balance hormones.

The Importance of a Hormone-Supporting Diet

One of the keys to balancing hormones is maintaining a healthy diet. Your diet can impact your hormonal balance in a number of ways, such as by influencing insulin and cortisol levels. To promote hormone balance, aim to eat a variety of whole, nutrient-dense foods. Some specific dietary recommendations to consider include:

Eating plenty of fiber to support gut health and promote healthy estrogen metabolism
Incorporating healthy fats like omega-3s and monounsaturated fats
Reducing intake of processed and sugary foods to avoid insulin spikes
Eating sources of high-quality protein, such as grass-fed beef and wild-caught fish

Supplements for Hormone Balance

While a healthy diet is an important foundation for hormone balance, supplements can also provide targeted support. Some supplements that are commonly recommended for balancing hormones include:

Vitex (chasteberry): This herb can help regulate estrogen and progesterone levels, making it useful for menstrual irregularities and other hormone-related issues.
Magnesium: This mineral is involved in hundreds of biochemical reactions in the body, including those related to hormone production and regulation.
DIM: This compound is found in cruciferous vegetables and can support healthy estrogen metabolism.
Omega-3 fatty acids: These healthy fats can help reduce inflammation and support hormone balance.

Lifestyle Factors That Affect Hormones

In addition to diet and supplements, there are several other lifestyle factors that can impact hormonal balance. Some of these include:

Stress: Stress can release cortisol, a hormone that can throw other hormones out of balance.
Sleep: Lack of sleep can disrupt hormone production and regulation.
Exercise: Regular exercise can promote insulin sensitivity and help balance sex hormones.

The Importance of Working with a Naturopathic Doctor

While natural remedies can be effective for balancing hormones, it’s important to go about it in a safe and effective manner. Working with a naturopathic doctor can provide personalized and expert guidance on the best diet and supplement protocols for your individual needs. They can also help identify underlying health issues that may be contributing to hormonal imbalances.

Hormone imbalances can be a frustrating and challenging issue to deal with, but there are natural solutions available. A hormone-supporting diet, targeted supplements, and lifestyle changes can all play a role in promoting hormone balance. And if you’re struggling with hormonal issues, it’s important to work with a trusted healthcare provider who can provide individualized support and guidance. By addressing hormone imbalances naturally, you can not only alleviate unpleasant symptoms but also support your overall health and wellbeing.

For a broader understanding, explore our naturopathic treatment page.

Atopic Dermatitis Symptoms

Atopic dermatitis, also known as eczema, is a chronic skin condition that causes inflammation, redness, and irritation. It is a common condition that often starts in childhood, though it can develop at any age. The symptoms can range from mild to severe and can have a significant impact on the quality of life for those affected. Understanding these symptoms and how they manifest can help individuals better manage their condition, and for those looking for a natural and integrative approach to treatment, naturopathic care in Kitchener and Waterloo at CARESPACE may offer valuable support.

What Are the Symptoms of Atopic Dermatitis?

The primary symptom of atopic dermatitis is dry, itchy skin. Itching is often the first sign that something is wrong and can be particularly bothersome. The itch can lead to scratching, which can make the skin raw and even increase the risk of infection. This creates a vicious cycle that exacerbates the condition. The skin often appears inflamed, red, and may be covered with rash-like bumps or patches.

These rashes can occur anywhere on the body but are most commonly seen on the face, hands, feet, inside the elbows, and behind the knees. The affected areas may become swollen and tender to the touch. In some cases, the skin may thicken over time due to repeated scratching, a process known as lichenification. This thickening can make the skin more prone to cracks and fissures, further increasing the risk of infection.

For many individuals with atopic dermatitis, the symptoms tend to flare up periodically. Certain triggers such as allergens, stress, irritants like harsh soaps, or even changes in temperature can cause a flare. Some people may also experience flare-ups in response to food or environmental factors, adding another layer of complexity to managing the condition. These flare-ups can vary in severity, and symptoms may persist for weeks or months if not properly managed.

In addition to the physical symptoms, atopic dermatitis can also affect a person’s emotional and psychological well-being. The persistent itching, discomfort, and appearance of the skin can cause feelings of embarrassment or frustration. This can lead to stress and anxiety, which in turn can worsen the symptoms, creating a cycle that can be difficult to break. Understanding this mind-body connection is crucial when seeking comprehensive care.

How CARESPACE Naturopathic Doctors Can Help

While conventional treatments for atopic dermatitis often involve the use of corticosteroids or other topical medications to reduce inflammation, these options may not always address the root causes of the condition. That’s where naturopathic care can make a difference.

At CARESPACE Health+Wellness, our naturopathic doctors take a holistic approach to treating atopic dermatitis. They aim to understand the individual as a whole, addressing not just the skin symptoms but also any underlying factors that may be contributing to the condition. This could include food sensitivities, environmental triggers, immune system imbalances, or gut health issues.

Our naturopathic doctors start by conducting a thorough assessment, which may include a detailed health history, lifestyle factors, and any potential allergens or irritants that could be exacerbating the symptoms. They might suggest dietary changes or recommend specific supplements to support the body’s natural healing process. For example, certain nutrients like omega-3 fatty acids, zinc, and vitamin D have been shown to support skin health and reduce inflammation, and these may be integrated into a treatment plan.

In addition to addressing nutrition and supplementation, our naturopathic doctors may use botanical medicine to help manage symptoms. Herbs like chamomile, calendula, and licorice root have anti-inflammatory properties that can soothe the skin and reduce redness and irritation. These natural remedies can complement other treatments and provide a gentle, supportive approach to healing.

Mind-body treatment may also be a part of the treatment plan. Stress is a well-known trigger for atopic dermatitis flare-ups, and techniques like meditation, yoga, or mindfulness may be recommended to help reduce stress and support emotional well-being. Our team at CARESPACE believes in a collaborative, client-centered approach, working with individuals to create a plan that aligns with their personal goals and needs.

Conclusion

Atopic dermatitis is more than just a skin condition; it can affect an individual’s physical and emotional well-being. By understanding the symptoms and potential triggers, individuals can take proactive steps toward managing their condition. For those seeking a more holistic and natural approach to treatment, CARESPACE Health+Wellness offers personalized care through naturopathic doctors who can help address the root causes of atopic dermatitis and provide relief from the symptoms. Through a combination of nutrition, herbal medicine, and mind-body treatments, our practitioners aim to promote healing and improve the overall quality of life for those living with this challenging condition.

To learn how this condition may be addressed, explore naturopathic medicine at CARESPACE.

Who is Meditation For?

Meditation is a practice that has been around for centuries but in recent years it has gained popularity as more people seek ways to reduce stress and improve their overall well-being. Many people may wonder if meditation is right for them, or if it’s something reserved for a specific type of person. In this blog post, we will explore who meditation is for and how anyone can benefit from incorporating this practice into their daily routine.

Meditation is often associated with spiritual practices such as Buddhism or yoga but the truth is that anyone can benefit from incorporating meditation into their daily routine. Whether you are a busy professional, stay-at-home parent, student or retiree meditation can help you manage stress, increase mindfulness and improve your overall mental and emotional well-being. The beauty of meditation is that it can be tailored to fit your individual needs and lifestyle. Whether you have five minutes or an hour to spare each day various meditation techniques can easily be incorporated into your daily routine.

One common misconception about meditation is that you need to clear your mind completely in order to reap its benefits. In reality, meditation is not about stopping your thoughts altogether but rather observing them without judgment. This practice helps you become more aware of your thought patterns and emotions, allowing you to respond to situations with greater clarity and calmness. By practicing mindfulness through meditation, you can cultivate a greater sense of self-awareness and compassion towards yourself and others.

Meditation is also beneficial for those struggling with anxiety, depression, or other mental health issues. Research has shown that regular meditation practice can help reduce symptoms of anxiety and depression by calming the mind and promoting relaxation. Additionally, meditation has been found to improve sleep quality, boost mood levels, and enhance overall feelings of well-being. By incorporating meditation into your daily routine, you may find yourself feeling more grounded and at peace with yourself.

In conclusion, meditation is a practice that can benefit anyone regardless of age, background or lifestyle. Whether you are looking to reduce stress, improve focus and concentration or simply want to enhance your overall well-being, incorporating meditation into your daily routine can have a profound impact on your life. Start by setting aside a few minutes each day to sit quietly and focus on your breath. As well, seek guided meditation from a naturopathic doctor. As you continue to practice regularly, you may find yourself experiencing increased feelings of peace and contentment in all areas of your life. Remember that there is no right or wrong way to meditate – simply find what works best for you and enjoy the journey towards greater self-awareness and inner peace.

If you have any questions or would like to explore naturopathic medicine further, please book a free, no-charge online appointment with either myself, Dr. Sania Anand, MBBS, ND, or another Kitchener Naturopath CARESPACE. We are happy to listen and are here to help!

For additional information related to this service, review CARESPACE naturopathic medicine.

The Benefits of Eating an Anti-Inflammatory Diet

Diet plays a critical role in determining the make-up of our bodies – we are often told that we are what we eat. However, beyond aesthetics, our immune system and its capability to fight inflammation is highly dependent on our diet. When our bodies get exposed to toxic substances, stress, and harmful foods; our immune system can become compromised, and inflammation can occur. In turn, chronic inflammation can develop into a wide range of diseases, including cancer, rheumatoid arthritis, heart disease, and Alzheimer’s.

Naturopathic doctors often recommend an anti-inflammatory diet to their patients to help them mitigate inflammation while promoting better health. In this blog, we will see what an anti-inflammatory diet entails, the food groups it includes, and why it is essential.

What is an Anti-Inflammatory Diet?

Unlike most diets, the Anti-Inflammatory Diet isn’t another fad meal plan that’s built around deprivation, detox, and caloric restriction. Instead, it is a way to describe a diet containing foods that are believed to help reduce inflammation in some people. The anti-inflammatory diet is based on the concept of eating nutritional, whole, and fresh foods from different categories in a way that supports optimal health and reduces inflammation. The diet focuses on consuming vegetables, fruits, wholegrain-rich carbohydrates, low amounts of lean proteins, healthy fats, and adequate hydration.

Inflammatory Foods to Avoid

To reduce inflammation, it is equally vital that we identify and avoid pro-inflammatory foods. These are processed foods, high in saturated fats, refined sugar, refined carbohydrates, trans fats, and omega-6 fats. Examples of pro-inflammatory foods to avoid include cakes, cookies, chips, fried foods, and sweets. The anti-inflammatory diet focuses on nutrient-dense foods that are filling and nourishing, unlike the simple carbohydrate-laden options that stimulate inflammation.

Anti-Inflammatory Food Groups Included

The Anti-Inflammatory Diet is all about eating a wide range of nutrient-rich whole foods that help reduce inflammation. Foods high in omega 3’s, antioxidants, fiber, and phytonutrients like fruits, whole grains, and vegetables make up essential components of an anti-inflammatory diet. Fish, lean meats, whole-grain bread, olive oil, leafy greens, nuts, turmeric, and ginger root are also believed to have anti-inflammatory potential. The idea is to incorporate these foods into the diet in a variety of combinations for maximum nutritional benefits.

Health Impacts of an Anti-Inflammatory Diet

Consuming more whole, low-inflammatory foods helps prevent and manage inflammation. Adopting an anti-inflammatory diet is linked to a decreased risk of chronic conditions that involve inflammation. A healthy diet plan also supports the immune system, can improve energy, encourages healthy sleep patterns, and can reduce stress levels, among many other benefits.

In summary, following an anti-inflammatory diet is easy and a strategic way to support overall health while reducing inflammation. By incorporating whole foods from different food groups and staying hydrated, our body is supplied with the nutrients and antioxidants required to fight chronic inflammation. Besides being a long-term sustainable and effective way to fight inflammation, it is too an inexpensive and natural way of enhancing our quality of life. Start on your journey to better health by incorporating more whole foods into your daily routine and reducing pro-inflammatory foods today.

If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Dr. Kaitlyn Zorn, BSc (Hons), ND, or another Kitchener Naturopathic Doctor at CARESPACE. We are happy to listen and are here to help!

For an overview of what this service includes, learn more about naturopathic medicine at CARESPACE.

Natural Ways to Boost Your Immune System

The human immune system is a complex network of cells, tissues, and organs that protect our body against diseases and infections. However, when our immune system weakens, we become more vulnerable to illnesses, allergies, and other health concerns. As we are currently facing a global pandemic, it is more important than ever to strengthen our immune system. In this blog post, we will discuss several natural ways to boost your immune system and improve your overall health.

Get Enough Sleep: One of the most simple yet effective natural ways to boost your immune system is to get enough sleep. Generally, adults require 7-8 hours of sleep per night to maintain a healthy immune system. Sleep helps restore your body and improves the function of your immune system. In contrast, lack of sleep can increase inflammation and reduce the production of protective substances within your body.

Consume Nutrient-Rich Foods: A well-balanced diet can provide you with essential nutrients that are important for the proper functioning of the immune system. Incorporate a variety of colorful fruits, vegetables, whole grains, nuts, seeds, and lean proteins in your diet. Foods rich in vitamin C, D, and E, zinc, and beta carotene can help strengthen your immune system. Additionally, consuming probiotics such as yoghurt or kefir can promote the growth of healthy bacteria in your gut which can benefit your immune system.

Exercise Regularly: Physical activity can help you maintain a healthy weight, reduce stress, and improve circulation, all of which contribute to good immune function. Moderate exercise for 30 minutes, 5 days a week can help boost immunity.

Manage Stress Levels: Chronic stress can negatively impact the immune system by causing inflammation and reducing the production of protective substances in the body. To manage stress levels, try practicing relaxation techniques like deep breathing, yoga, or meditation. Additionally, make time for hobbies or activities that bring you joy and connect with others through phone or video call, especially during social distancing.

Incorporate Immune-Boosting Herbs: Many herbs like Echinacea, Elderberry, Andrographis, and Astragalus can support immune function. These herbs can be found in teas, tinctures, or capsules. To determine the most effective herb, consult with a naturopathic doctor.

Our immune system is essential in maintaining our health and wellbeing. Making lifestyle changes such as getting enough sleep, consuming nutrient-rich foods, regular exercise, managing stress levels, and incorporating immune-boosting herbs can improve the function of our immune system. By taking simple steps and making healthier choices, we can support our body’s natural defense system. Consult with a naturopathic doctor for tailored guidance on boosting your immune system.

To explore how this service is provided, visit the CARESPACE naturopathic treatment page.

Discover the Healing Power of Naturopathic Doctors: Holistic Care for Optimal Well-Being

In a world where people are seeking natural alternatives to conventional medicine, the role of naturopathic doctors (NDs) is gaining prominence. Naturopathic medicine combines traditional healing practices with modern medical knowledge to provide comprehensive and holistic care. With a focus on prevention, patient education, and natural treatment, NDs strive to address the root cause of illness and support the body’s innate healing ability. In this blog post, we will explore the benefits of naturopathic medicine, what to expect during an appointment with an ND, the range of conditions they can help with, and more.

Understanding the Philosophy and Benefits of Naturopathic Medicine

Naturopathic medicine is guided by six fundamental principles, which serve as the foundation for the approach of NDs. These principles include:

The Healing Power of Nature: NDs recognize the body’s inherent ability to heal itself and focus on supporting and enhancing this natural healing process through various therapies.

Identifying and Treating the Root Cause: Rather than merely alleviating symptoms, naturopathic doctors seek to understand the underlying causes of illness and address them for long-lasting results.

Treating the Whole Person: NDs view individuals as unique entities, considering their physical, mental, emotional, and spiritual well-being in the context of their lives. This comprehensive approach promotes optimal health and balance.

Doctor as Teacher: Naturopathic doctors empower patients by educating them about their health and encouraging them to take an active role in their healing journey.

Prevention: Preventive measures are emphasized, aiming to identify potential health concerns before they manifest as significant problems. Lifestyle modifications, dietary changes, and stress management play a crucial role in prevention.

First, Do No Harm: Naturopathic doctors prioritize using therapies that minimize the risk of adverse effects and focus on gentle, non-invasive treatments whenever possible.

These principles form the bedrock of naturopathic medicine, resulting in several notable benefits for patients:

Personalized Care: Naturopaths devote ample time to understanding the unique needs of each patient, creating tailored treatment plans to address their specific health goals.

Holistic Approach: By considering all aspects of a person’s health, naturopathic doctors can identify connections between various symptoms and design comprehensive treatment strategies.

Integration with Conventional Medicine: NDs can work alongside conventional medical professionals, integrating their treatments and collaborating for the best outcomes.

Focus on Prevention: Naturopathic medicine places a strong emphasis on preventing diseases through lifestyle modifications, optimizing overall well-being, and reducing the risk of chronic conditions.

What to Expect at a Naturopathic Appointment

Visiting a naturopathic doctor for the first time can be an enlightening and transformative experience. Here’s what you can expect during a typical appointment:

Thorough Initial Assessment: To gain a comprehensive understanding of your health, NDs conduct an in-depth assessment that involves reviewing your medical history, lifestyle factors, diet, stress levels, and more. This information helps them identify the root causes of your health concerns.

Comprehensive Physical Examination: Naturopathic doctors perform physical examinations, which may include measuring vital signs, evaluating organ systems, and conducting specific tests or assessments as necessary.

Individualized Treatment Plans: Based on the gathered information, your naturopath will create a personalized treatment plan tailored to your needs. This plan may include dietary recommendations, herbal medicine, nutritional supplements, homeopathy, acupuncture, lifestyle changes, and other treatments.

Focus on Education and Empowerment: Naturopathic doctors prioritize patient education. They will explain the rationale behind each treatment and provide guidance on how to incorporate healthy habits into your daily routine. This knowledge empowers patients to actively participate in their healing process.

Ongoing Monitoring and Support: NDs emphasize regular follow-ups to monitor progress, make necessary adjustments to the treatment plan, and provide ongoing guidance and support. This collaborative approach ensures the best possible outcome for patients.

Conditions Naturopathic Doctors Can Help With

Naturopathic doctors are skilled in treating a wide range of acute and chronic conditions. While they do not replace conventional medical care, they can work in conjunction with other healthcare professionals to provide integrative and complementary care. Some conditions that naturopathic medicine can assist with include:

Digestive Disorders: NDs address various digestive concerns such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), acid reflux, food allergies, and more. They may use dietary modifications, herbal medicine, and probiotics to restore gut health.

Hormonal Imbalances: Naturopathic doctors specialize in assessing and rebalancing hormones, helping patients manage conditions like polycystic ovary syndrome (PCOS), menopause symptoms, thyroid disorders, and fertility issues.

Chronic Fatigue and Stress: NDs employ personalized strategies to combat chronic fatigue, stress, and adrenal fatigue. These may include lifestyle changes, stress reduction techniques, nutritional support, and botanical medicine to restore energy and promote resilience.

Immune System Support: Naturopathic medicine emphasizes strengthening the immune system. NDs may recommend immune-boosting herbs, vitamins, minerals, and lifestyle modifications to support immune function and prevent recurrent infections.

Mental Health and Emotional Well-being: NDs consider the mind-body connection and offer support for mental health conditions such as anxiety, depression, and insomnia. They may incorporate counseling, nutritional interventions, lifestyle modifications, and mind-body techniques into the treatment plan.

Chronic Pain Management: Naturopathic doctors use a variety of approaches, including acupuncture, herbal medicine, physiotherapies, and nutritional interventions, to help manage chronic pain conditions like arthritis, migraines, and fibromyalgia.

Integrative Approach:

Collaborating with Other Healthcare Providers
Naturopathic doctors recognize the value of an integrative approach to healthcare. They work alongside conventional medical practitioners, forming collaborative relationships to ensure optimal patient outcomes. This integrative model allows for a holistic approach that combines the best of both worlds:

Improved Communication and Coordination: NDs maintain open lines of communication with other healthcare providers to facilitate comprehensive and coordinated care. They share information, discuss treatment plans, and ensure a cohesive approach.

Complementary Therapies: Naturopathic doctors can offer complementary treatments alongside conventional treatments to enhance patient well-being. For example, they may provide supportive care during cancer treatment or help manage side effects of medication.

Prevention and Health Promotion: By integrating naturopathic medicine into conventional healthcare, a greater emphasis is placed on preventive measures. This proactive approach can help reduce the risk of chronic diseases and improve overall health outcomes.

Patient-Centered Care: Collaboration between NDs and conventional healthcare providers places the patient at the center of care, ensuring that all aspects of their health are considered. This approach promotes patient satisfaction and increases the likelihood of positive outcomes.

Is It Worth It To See A Naturopath?

If you’re seeking a more holistic approach to healthcare, seeing a naturopathic doctor may be a worthwhile option. Naturopathic medicine focuses on treating the person incorporating natural remedies and treatments designed to support the body’s innate healing abilities. Naturopaths undergo rigorous training and education with accredited programs requiring a minimum of four years of post-graduate study. They may use a variety of interventions such as herbal medicine, acupuncture, and nutritional coaching to promote optimal health and well-being. While naturopathic medicine may not be a complete replacement for conventional medical care, it can be a valuable addition to your overall healthcare strategy.

Naturopathic medicine offers a unique and holistic approach to healthcare, focusing on treating the root cause of illness and empowering individuals to take charge of their well-being. With personalized treatment plans, a comprehensive range of therapies, and a collaborative approach with other healthcare providers, naturopathic doctors provide an invaluable resource for those seeking natural alternatives and integrative care. By embracing the principles of naturopathic medicine, individuals can embark on a journey toward optimal health and vitality. Consult a qualified naturopathic doctor to experience the transformative benefits of this holistic approach to wellness.

If you have any questions or would like to explore naturopathic medicine further, please book a free, no-charge online appointment with either myself, Dr. Michael Torreiter, ND, CFMP, or another Waterloo Naturopath at CARESPACE. We are happy to listen and are here to help!

For further details about this service, access naturopathic medicine at CARESPACE.

Embracing the Power of Naturopathic Doctors: A Holistic Approach to Health and Wellness

In an era where people are increasingly seeking natural alternatives to conventional medicine, the role of naturopathic doctors (NDs) has gained remarkable recognition. Naturopathic medicine combines traditional healing practices with modern medical knowledge, providing a comprehensive and holistic approach to healthcare. In this blog post, we will explore the benefits of naturopathic medicine, address popular FAQs about naturopathic doctors, delve into their areas of expertise, and shed light on the unique advantages they bring to the realm of health and wellness.

Understanding Naturopathic Doctors: Who Are They?

Naturopathic doctors are healthcare professionals who blend traditional healing philosophies with evidence-based natural treatments. They are trained to address the root causes of illness and empower individuals to achieve optimal health. With a strong emphasis on prevention, patient education, and holistic treatments, naturopathic doctors offer a unique approach that complements conventional medical care.

Frequently Asked Questions:

What is a naturopathic doctor, and what do they do?
Naturopathic doctors are licensed healthcare professionals who treat patients using natural treatments, lifestyle interventions, and individualized treatment plans. They aim to identify and address the underlying causes of illness while focusing on prevention and whole-person care.

Are naturopathic doctors real doctors?
Yes, naturopathic doctors are recognized as real doctors. They undergo rigorous training in accredited naturopathic medical schools, studying a curriculum that combines biomedical sciences with natural treatments.

What qualifications do naturopathic doctors have?
Naturopathic doctors obtain a Doctor of Naturopathy (ND) or Doctor of Naturopathic Medicine (NMD) degree. Their training encompasses extensive coursework in medical sciences, clinical training, and specialized education in natural treatments.

Can naturopathic doctors prescribe medication?
The ability to prescribe medication varies depending on the jurisdiction and the scope of practice defined by local laws. In some regions, naturopaths have prescribing authority for certain medications, while in others, their focus is primarily on natural treatments.

The Principles and Benefits of Naturopathic Medicine

Naturopathic medicine is guided by a set of principles that serve as the foundation of the naturopathic approach. Understanding these principles can help individuals appreciate the unique benefits of naturopathic medicine.

The Healing Power of Nature: Naturopathic doctors recognize the body’s innate ability to heal and prioritize supporting this process through natural treatments, lifestyle modifications, and holistic interventions.

Identifying and Treating the Root Cause: Rather than solely addressing symptoms, naturopathic doctors focus on understanding the underlying causes of illness. By targeting these root causes, they can promote long-lasting healing and overall well-being.

Treating the Whole Person: Naturopathic medicine considers the interconnectedness of the body, mind, and spirit. Naturopathic doctors consider all aspects of an individual’s health to develop personalized treatment plans.

Doctor as Teacher: Naturopathic doctors empower patients by providing education and guidance on their health journey. They help individuals understand their conditions, treatment options, and the importance of self-care.

Prevention: Naturopathic doctors emphasize the importance of preventive healthcare. By identifying potential health concerns early and focusing on lifestyle changes, naturopathic medicine aims to prevent the onset of chronic diseases.

First, Do No Harm: Naturopathic doctors prioritize utilizing safe and minimally invasive treatments. They consider the potential risks and benefits of treatments and aim to provide the gentlest interventions whenever possible.

The principles of naturopathic medicine give rise to several notable benefits:

Personalized Care: Naturopathic doctors spend ample time with patients, conducting thorough assessments and creating individualized treatment plans tailored to each person’s unique needs.

Holistic Approach: By considering the physical, mental, emotional, and spiritual aspects of health, naturopaths can provide comprehensive and holistic care that addresses the whole person.

Integration with Conventional Medicine: A naturopathic doctor works collaboratively with conventional medical professionals, integrating their treatments and fostering an integrative approach that combines the strengths of both approaches.

Focus on Prevention: Naturopathic medicine places a strong emphasis on preventive measures, empowering individuals to take proactive steps in maintaining their health and reducing the risk of chronic conditions.

What to Expect During a Naturopathic Appointment

Visiting a naturopathic doctor for the first time can be an enlightening and transformative experience. Here’s a glimpse of what you can expect during a typical naturopathic appointment:

Thorough Initial Assessment: Naturopathic doctors conduct detailed assessments that involve reviewing your medical history, lifestyle factors, diet, stress levels, and more. This comprehensive understanding helps them identify the underlying causes of your health concerns.

Individualized Treatment Plans: Based on the information gathered, your naturopathic doctor will create a personalized treatment plan that aligns with your health goals. This plan may include dietary recommendations, herbal medicine, nutritional supplements, lifestyle changes, and other natural treatments.

Education and Empowerment: Naturopathic doctors prioritize patient education. They explain the rationale behind each treatment and provide guidance on how to incorporate healthy habits into your daily routine. This knowledge empowers patients to actively participate in their healing process.

Ongoing Monitoring and Support: Regular follow-up appointments allow naturopathic doctors to monitor your progress, make necessary adjustments to the treatment plan, and provide ongoing guidance and support. This collaborative approach ensures the best possible outcomes.

Conditions Naturopathic Doctors Can Help With

Naturopathic doctors are skilled in treating a wide range of acute and chronic conditions. While they do not replace conventional medical care, they can work alongside other healthcare professionals to provide integrative and complementary care. Here are some conditions that naturopathic medicine can assist with:

Digestive Disorders: Naturopathic doctors address various digestive concerns, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), acid reflux, food allergies, and more. They may use dietary modifications, herbal medicine, and probiotics to restore gut health.

Hormonal Imbalances: Naturopathic doctors specialize in assessing and rebalancing hormones, helping patients manage conditions such as polycystic ovary syndrome (PCOS), menopause symptoms, thyroid disorders, and fertility issues. They take a holistic approach, addressing underlying factors and utilizing natural interventions to restore hormonal balance.

Chronic Fatigue and Stress: Naturopathic doctors employ personalized strategies to combat chronic fatigue, stress, and adrenal fatigue. They address lifestyle factors, stress reduction techniques, nutritional support, and botanical medicine to restore energy, promote resilience, and improve overall well-being.

Mental Health and Emotional Well-being: Naturopathic doctors consider the mind-body connection and offer support for mental health conditions such as anxiety, depression, and insomnia. They may incorporate coaching, nutritional interventions, lifestyle modifications, and mind-body techniques into the treatment plan to promote emotional well-being.

Cardiovascular Health: Naturopathic doctors play a role in cardiovascular health by promoting lifestyle modifications, such as a heart-healthy diet, regular exercise, stress management techniques, and natural treatments that support heart health. They work in conjunction with conventional medical treatments to optimize cardiovascular well-being.

Skin Conditions: Naturopathic doctors can provide support for various skin conditions, including eczema, psoriasis, acne, and dermatitis. They approach skin health from a holistic perspective, considering factors such as diet, gut health, hormonal balance, and inflammation to develop personalized treatment plans. It is important to note that naturopathic doctors are not primary care physicians, and they work in collaboration with other healthcare professionals to provide comprehensive care. Always consult with a qualified naturopathic doctor to discuss your specific health concerns and determine the most appropriate treatment approach for you.

Integrative Approach:

Improved Communication and Coordination: Naturopathic doctors maintain open lines of communication with other healthcare providers to facilitate comprehensive and coordinated care. They share information, discuss treatment plans, and ensure a cohesive approach.

Complementary Treatments: Naturopathic doctors can offer complementary treatments alongside conventional treatments to enhance patient well-being. For example, they may provide supportive care during cancer treatment or help manage side effects of medication.

Patient-Centered Care: Collaboration between naturopathic doctors and conventional healthcare providers places the patient at the center of care, ensuring that all aspects of their health are considered. This approach promotes patient satisfaction and increases the likelihood of positive outcomes.

Naturopathic doctors play a crucial role in the realm of health and wellness, offering a holistic and patient-centered approach to healthcare. By addressing the root causes of illness, utilizing natural treatments, and promoting preventive measures, naturopathic medicine empowers individuals to take charge of their well-being. Through collaboration with conventional healthcare providers, naturopathic doctors ensure comprehensive and integrated care that recognizes the value of both approaches. If you are seeking a personalized and holistic approach to your health, consider consulting a qualified naturopathic doctor and embark on a transformative journey towards optimal well-being.

To review information connected to this service, explore our naturopathic medicine page.

How Naturopathic Medicine Can Help You Reach Your Health and Wellness Goals

When it comes to taking care of our health, the options out there can be overwhelming. From conventional Western medicine to various alternative medicines, it’s important to choose the type of care that will work best for you. As a naturopathic doctor, I believe in using a holistic approach to health and wellness that includes healing the mind, body and spirit. If you’re looking to reach your health and wellness goals, naturopathic medicine may be just what you’re looking for.

Benefits Of Naturopathic Doctors

Personalized Treatment Plans
One of the benefits of naturopathic medicine is that it’s all about personalized treatment plans. Rather than focusing solely on symptoms, naturopathic doctors look at the whole person to identify the underlying causes of illness. This approach allows patients to get a more tailored experience and a plan that works best for them. Naturopathic treatment plans may include dietary changes, herbal supplements, homeopathic remedies, and lifestyle modifications to support your health and wellness goals.

Preventative Healthcare
Naturopathic medicine isn’t just about treating illness; it’s also about preventing it. Naturopathic doctors emphasize the importance of catching health issues before they become serious and often recommend routine screenings and creating healthy habits to reduce the risk of developing chronic conditions. If you’re looking to take control of your health and prevent future health issues, a naturopathic doctor can help.

Addressing Chronic Conditions
If you’re managing a chronic condition, you may feel like you’ve tried everything to manage your symptoms and improve your quality of life. Naturopathic medicine can offer a different approach. Naturopaths will consider your current protocol and work with you to create a comprehensive treatment plan that addresses the root cause of your chronic condition. Rather than managing symptoms, the goal is to heal and support your body for overall better health and wellness.

Mind-Body-Spirit Connection
Naturopathic medicine recognizes the interconnectedness of the mind, body, and spirit. Stress, emotional trauma, and lifestyle factors can all impact our health and well-being. Naturopathic doctors aim to address these issues and help patients achieve overall balance and harmony in their lives. In addition to treatment plans that address physical health, naturopaths also offer guidance on stress reduction, emotional support, and mindfulness practices to help their patients achieve optimal health and wellness.

Collaboration with Other Healthcare Professionals
Naturopathic doctors often work in collaboration with other healthcare professionals to provide their patients with well-rounded care. They may consult with conventional medical doctors, acupuncturists, registered massage therapists (RMT), or any other healthcare professional that can provide additional benefits to their patients. This approach allows for a diverse range of perspectives and treatments to best support the patient’s needs.

What Are Some Common Reasons To See A Naturopath?

Naturopathic medicine, which focuses on the body’s innate ability to heal itself through natural means, has become increasingly popular in recent years. Naturopathic doctors, who are trained to identify and treat the root causes of illness rather than solely addressing symptoms can be sought out for a variety of reasons. Some common reasons to see a naturopath include managing chronic conditions such as autoimmune disorders, optimizing digestive health, reducing inflammation and supporting mental health. Additionally, many people seek out naturopathic medicine as a complementary treatment to conventional medicine to enhance overall wellness. With its focus on individualized care and a holistic approach naturopathic medicine may offer a viable option for those looking to prioritize their long-term health and wellness.

What I Need To Know Before Seeing A Naturopath

When considering seeing a naturopathic doctor for the first time, there are several important things to keep in mind. First and foremost, it’s essential to understand what naturopathic medicine is all about. Naturopathic doctors focus on addressing the root causes of health issues and promoting overall wellness through natural treatments and lifestyle changes. Before your appointment, make sure to do your research on the naturopathic doctor you’ll be seeing – check their credentials, experience, and reviews from other patients. During your visit, be prepared to discuss your entire medical history and current health concerns in detail. This will allow your naturopathic doctor to develop a personalized treatment plan tailored to your specific needs. Finally, don’t be afraid to ask questions or voice any concerns you may have throughout the process. A good naturopathic doctor will prioritize open communication and work with you to achieve optimal health.

What Happens When You See A Naturopath?

Naturopathic medicine is a holistic approach to healthcare that emphasizes prevention, natural remedies, and overall wellness. When you see a naturopathic doctor, you can expect an in-depth assessment of your health and lifestyle, as well as personalized recommendations for diet, supplements, exercise, and other natural treatments to help restore balance and support your body’s natural healing processes. Through a combination of diagnostic testing, physical exams and consultations, the goal of a naturopathic visit is to not only address current issues but also to promote long-term health and prevent future illnesses. Whether you’re dealing with chronic conditions or simply looking for ways to optimize your health, a naturopathic doctor can provide guidance and support to help you achieve your goals.

Can A Naturopath Help With Weight Loss?

Naturopathic medicine has gained popularity in recent years, and many people are turning to naturopathic doctors for help with their health concerns. One area where naturopathy may be beneficial is weight management. A naturopath can work with clients to develop a personalized plan that considers their unique health needs and goals. This may include dietary changes, exercise recommendations and natural supplements. Additionally, naturopaths can help identify underlying health issues that may be contributing to weight gain such as hormonal imbalances or digestive problems. While there is no one-size-fits-all approach to weight loss, seeking the guidance of a qualified naturopathic doctor may lead to long-term success.

If you’re looking for a more holistic approach to health and wellness, naturopathic medicine may be the right choice for you. With personalized treatment plans, preventative care, a focus on addressing the root cause of chronic conditions, and a mind-body-spirit approach, naturopathic medicine can help you achieve optimal health and well-being. As always, it’s important to speak with your healthcare professional to determine the best course of action for your health.

For more context around this service, read about CARESPACE naturopathic treatment.

Naturopathic Medicine for Seniors: The Benefits of a Holistic Approach

As we age, our bodies naturally become more susceptible to diseases and illnesses. However, there are several natural ways we can strengthen our immune systems and improve our overall health. Naturopathic medicine is a holistic approach to healthcare that focuses on treating the root cause of an illness, rather than just managing its symptoms. In this blog post, we will explore the benefits of naturopathic medicine for seniors.

How Can Seniors Utilize Naturopathic Doctors?

As we age, it’s important to prioritize our health and well-being. Naturopathic doctors can be a valuable resource for seniors looking for natural and holistic approaches to healthcare. These doctors focus on treating the whole person rather than just the symptoms of a specific condition. They may recommend dietary changes, supplements, and other complementary treatments to support optimal health. Seniors can benefit from working with a naturopathic doctor to manage chronic conditions, improve immune function, and enhance overall vitality. With their thorough training in natural medicine, naturopathic doctors can offer personalized care that addresses the unique needs of each individual.

How Can Naturopathic Medicine Help Seniors?

Naturopathic medicine provides a holistic approach to senior health care, focusing on prevention and considering each patient’s unique needs. With its emphasis on natural remedies, naturopathic medicine can help seniors avoid the side effects and complications that can come with traditional medicines. By utilizing treatments such as acupuncture and botanical medicine, naturopathic doctors can help improve seniors’ mobility, quality of life, and overall health. By addressing the root causes of chronic conditions, such as inflammation and poor nutrition, naturopathic medicine can help seniors maintain their independence and enjoy their golden years to their fullest.

What Can A Senior Expect From Naturopathic Medicine?

As seniors age, they may experience various health concerns that conventional medicine may not address adequately. That is where naturopaths comes in. Senior citizens can expect comprehensive care that addresses their individual needs when seeking naturopathic medical treatment. Naturopaths take a holistic, patient-centered approach by considering the root cause of their patient’s health issues while also focusing on prevention. They use natural remedies, such as herbs, supplements, and physiotherapy, to promote healing and wellness. Additionally, seniors can expect support in maintaining their overall well-being through education, nutrition guidance, and lifestyle modifications to promote healthy aging. With naturopathic medicine, seniors can have a better quality of life as they age.

Benefits Of Naturopathic Medicine For Seniors

Personalized Treatment Plans: Naturopathic doctors (NDs) take a personalized approach to healthcare. They take into account each patient’s unique health history, lifestyle, and genetic factors when developing a treatment plan. NDs use a variety of treatments, including nutrition, herbal medicine and lifestyle recommendations to help seniors achieve optimal health.

Focus on Prevention: Prevention is an essential component of naturopathic medicine. NDs work with their patients to identify potential health risks and develop strategies to prevent them. For example, a senior with a family history of heart disease may receive dietary recommendations to lower their cholesterol levels and reduce their risk of developing heart disease.

Natural Therapies: Naturopathic medicine relies on natural treatments that work in harmony with the body’s natural healing mechanisms. NDs use herbal medicine, acupuncture, and other natural treatments to promote health and well-being. These treatments are generally safer and have fewer side effects than prescription drugs, making them an excellent option for seniors who may already be taking multiple medications.

Improved Quality of Life: The ultimate goal of naturopathic medicine is to improve the quality of life of seniors. NDs work with their patients to identify and address the underlying causes of their health issues, rather than just treating their symptoms. This holistic approach not only improves physical health but also emotional and mental well-being.

Affordable Healthcare: Naturopathic medicine is often more affordable than conventional medicine. While seniors may have limited access to medical care or may struggle to pay for costly pharmaceuticals, naturopathic treatments are often more affordable and accessible. Additionally, seniors who opt for naturopathic medicine may see a reduction in their healthcare expenses overall, as prevention and natural therapies can lead to fewer health issues in the long run.

What Are The Long-Term Benefits Of Naturopathic Medicine For Seniors?

Naturopathic medicine has emerged as an effective form of healthcare for seniors seeking natural and non-invasive modes of treatment. It provides a holistic approach to maintaining and optimizing health by applying various therapies and healing methods. Seniors who receive naturopathic treatment over the long-term experience better health outcomes, improved cognitive function, increased vitality, and decreased reliance on medications. One of the significant advantages of naturopathic medicine is that it can help seniors reach and maintain optimal health by treating underlying diseases and preventing the onset of new ones. Seniors who embrace naturopathic medicine also experience reduced chronic pain and inflammation, better digestion, and enhanced immune function, enabling them to enjoy a better quality of life. Overall, naturopathic medicine provides seniors with effective, gentle treatments, and empowers them to lead healthier, happier, and more fulfilling lives during their golden years.

Naturopathic medicine can be a valuable tool for seniors to maintain and improve their health. By taking a holistic approach to healthcare, naturopathic doctors can provide personalized treatment plans that address the root cause of an illness, rather than just treating its symptoms. NDs focus on prevention, natural treatments, and improving the quality of life of their patients, making them an excellent option for seniors who want to improve their overall health and well-being.

To gain a clearer picture, learn more about our naturopathic services.

Naturopathic Medicine for Young Adults: A Holistic Approach to Health and Wellness

Young adulthood can be a time of great exploration and self-discovery, but it can also come with its fair share of health challenges. From managing stress and anxiety to navigating hormonal changes and maintaining a healthy weight, there are many factors that can impact your well-being during these formative years. While conventional medicine can certainly provide valuable support, it often takes a more segmented approach to health, focusing on treating specific symptoms rather than addressing the root cause of those symptoms. This is where naturopathic medicine comes in. By taking a holistic approach to health and wellness, naturopathic medicine can help young adults achieve optimal health, both physically and mentally.

How Can Naturopathic Medicine Help Young Adults?

Naturopathic medicine, a form of alternative medicine that emphasizes the body’s innate ability to heal itself, can offer young adults a range of health benefits. For young adults trying to navigate their physical, mental, and emotional health, choosing a holistic approach can lead to an improved quality of life. Naturopaths often focus on preventive care and lifestyle changes, such as nutrition and exercise, that can reduce the risk of chronic diseases later in life. Additionally, naturopathic methods can help manage acute and chronic conditions, such as digestive issues, anxiety and depression, and allergies, without the use of prescription drugs that often carry unwanted side effects. By combining natural remedies with conventional medicine practices, young adults may find the personalized care and support they need to achieve optimal health outcomes.

What Can A Young Adult Expect From Naturopathic Medicine?

As a young adult seeking alternative healthcare options, naturopathic medicine offers a unique approach that focuses on treating the whole person rather than just the symptoms of a specific condition. Naturopathic medicine combines traditional healing practices with modern scientific research to develop personalized treatment plans that address your specific health needs. Through the use of natural remedies, such as herbal supplements and dietary adjustments, naturopathic doctors work to stimulate the body’s natural healing process and promote long-term wellness. With a focus on preventative care and patient education, naturopathic medicine empowers you with the knowledge and tools to take control of your health and live a vibrant, healthy life.

Benefits Of Naturopathic Medicine For Young Adults

Addressing underlying imbalances: One of the benefits of naturopathic medicine is its focus on addressing the underlying imbalances that lead to symptoms, rather than simply treating those symptoms in isolation. A naturopathic doctor will work closely with you to understand the root cause of your health challenges, examining everything from your diet and lifestyle habits to your genetics and environmental factors. Through a personalized approach that respects your individuality, a naturopathic doctor will help you identify and address the underlying factors that may be contributing to your symptoms.

Emphasizing prevention: In conventional medicine, the focus is often on treating symptoms and conditions after they have already manifested. Naturopathic medicine, on the other hand, places a strong emphasis on prevention. This means focusing on lifestyle changes and other interventions that can help you maintain good health before illnesses and conditions arise. From stress reduction and exercise to healthy nutrition and supplementation, a naturopathic doctor will work with you to create a proactive plan for staying healthy and feeling your best.

Integrating conventional and natural approaches: Naturopathic medicine is often viewed as an alternative approach to healthcare, but in reality, it can work in tandem with conventional medicine to provide more comprehensive care. A naturopathic doctor will work closely with your primary care physician and other specialists to ensure that all aspects of your health are being addressed. This means that you can benefit from the best of both worlds, including the latest in diagnostic testing and medication management, as well as natural treatments like acupuncture, herbal medicine, and mind-body practices like meditation and yoga.

Empowering self-care: Naturopathic medicine is all about empowering individuals to take charge of their own health and well-being. Rather than being passive recipients of medical interventions, naturopathic patients are encouraged to take an active role in their care, making healthy lifestyle choices and participating in treatments that support their overall well-being. This can be especially empowering for young adults, who are often just starting to take ownership of their own health.

Supporting mental health: Finally, it’s important to acknowledge the role that naturopathic medicine can play in supporting mental health. Many young adults struggle with anxiety, depression, and other mental health challenges, and naturopathic medicine offers a range of natural interventions that can address these issues. These may include nutrition, stress reduction techniques, and mind-body practices that help to ease symptoms and promote overall mental well-being.

Long-Term Benefits Of Naturopathic Medicine For Young Adults

As young adults navigate the demands of work, social life, and personal growth, their health often becomes a second priority. However, investing in naturopathic medicine can offer long-term benefits that can positively impact the trajectory of their lives. The aim of a naturopath is to identify and address the root cause of illnesses by utilizing natural methods like nutrition, herbal remedies, and lifestyle changes. These non-invasive approaches encourage the body’s innate ability to heal and promote long-term health. By incorporating naturopathic medicine into their healthcare regimen, young adults can pave the way for a healthier future, both physically and mentally. Beyond current physical concerns, naturopathic medicine can also provide preventative care that helps prevent chronic illnesses like heart disease, diabetes, and cancer. Overall, prioritizing naturopathic medicine can help young adults unlock their full potential, leading to a fulfilling and sustainable future.

Naturopathic medicine offers a holistic approach to health and wellness that can be especially beneficial for young adults. Through personalized care, a focus on prevention, and a blend of natural and conventional therapies, Naturopathic medicine can help young adults achieve optimal health, both physically and mentally. Whether you’re dealing with stress and anxiety, navigating hormonal changes, or simply looking to maintain good health for the long term, a naturopathic doctor can provide the support you need to thrive.

For general information about this service, visit our naturopathic treatment page.

Uncovering the Wonders of Naturopathic Medicine for Weight Loss

Weight loss is a difficult and complex process that requires a systematic and holistic approach. While weight loss programs, physical exercise, and diet plans remain the staple for shedding off extra pounds, naturopathic medicine represents a new and enticing way to optimize weight loss. Naturopathic medicine emphasizes natural remedies, whole-food diets, and lifestyle changes, which can help individuals achieve their weight loss goals while avoiding adverse side effects and complications. In this blog post, we delve into the basics of naturopathic medicine for weight loss and explore the various strategies that can help you achieve sustainable weight loss goals.

How Can Naturopathic Medicine Help With Weight Loss?

Naturopathic medicine is a holistic approach to healthcare that focuses on treating the whole person, rather than just their symptoms. When it comes to weight loss, naturopathic medicine can be an effective tool for achieving sustainable results. Naturopathic doctors may use a variety of techniques to help their patients lose weight, such as nutritional coaching, acupuncture, and herbal supplements. By addressing the underlying causes of weight gain, such as hormone imbalances or digestive issues, naturopaths can help individuals not only achieve their weight loss goals but also improve their overall health and well-being. With a personalized treatment plan and ongoing support, naturopathic medicine can be an effective and sustainable solution for those looking to lose weight and improve their health.

What Can Someone Trying To Lose Weight Expect From Naturopathic Medicine?

When it comes to losing weight, individuals often look to the latest fad diet or weight loss supplement as their go-to solution. However, naturopathic medicine offers a holistic approach to weight loss that focuses on identifying the root cause of an individual’s weight gain. Naturopathic doctors will assess their patient’s overall health, including factors such as stress and hormonal imbalances, and recommend natural remedies and lifestyle changes tailored to their unique needs. This may include dietary adjustments, exercise regimens, and supplements to support metabolic function. By working with a naturopathic doctor, individuals can expect to not only achieve sustainable weight loss but also improve their overall health and well-being.

How Long Does It Take To See Weight Loss Results From Naturopathic Medicine?

When it comes to weight loss, many individuals seek out natural remedies instead of resorting to synthetic medicines. Naturopathic medicine can be an effective solution, but clients should not expect to see immediate results. Patience is key, as it can take several weeks or even months to see noticeable changes. The process of weight loss through naturopathic medicine involves identifying the root causes of weight gain and making lifestyle adjustments. These adjustments may include changes in diet, exercise routine, and stress management techniques. It is important to work closely with a trusted naturopathic physician to tailor a program that meets individual needs and goals. Remember, achieving sustainable weight loss is a gradual, long-term process.

Understanding Naturopathic Medicine

Naturopathic medicine is an alternative and complementary approach to healthcare that emphasizes a natural and holistic approach to healing. The underlying principle of naturopaths is that the human body has an innate ability to heal itself, given the right conditions and support. Naturopathic medicine involves a wide range of therapeutic strategies such as acupuncture, herbal medicine, nutritional supplements, and lifestyle changes. Regarding weight loss, naturopathic medicine aims to support the body’s natural metabolic process, detoxify the body, and boost energy levels. Naturopathic medicine also prioritizes the prevention of chronic diseases that often result from obesity, such as cardiovascular disease, diabetes, and cancer.

Diet and Nutrition

Diet and nutrition are crucial components of naturopathic medicine for weight loss. Naturopathic doctors encourage the adoption of whole-food plant-based diets that emphasize nutrient-dense and fiber-rich foods while eliminating processed and refined foods. Whole-food plant-based diets can help individuals achieve sustainable weight loss goals while reducing inflammation, regulating blood sugar levels, and improving gut health. Additionally, naturopathic doctors may recommend specific supplements such as chromium, magnesium, and omega-3 fatty acids, which can boost metabolism and enhance energy.

Exercise and Physical Activity

Physical exercise is an essential aspect of naturopathic medicine for weight loss. Regular exercise can help individuals burn excess calories, boost metabolism, and reduce stress levels. Different types of exercise can be useful, depending on an individual’s fitness level and preferences. Naturopathic doctors may also recommend incorporating other activities into their routine that can help regulate hormones, such as yoga or meditation.

Stress Management

Stress management is another critical aspect of naturopathic medicine for weight loss. Chronic stress and anxiety can trigger the release of cortisol, a hormone that contributes to weight gain, especially in the abdominal area. Naturopathic doctors may recommend various stress-reducing strategies such as breathing exercises, meditation, and progressive muscle relaxation to help individuals cope with stress.

Detoxification

Detoxification is a natural process that occurs in the body, eliminating toxins that can interfere with metabolism and cause weight gain. However, individuals can support this process through various naturopathic strategies such as drinking adequate amounts of water, adopting a nutrient-dense diet, and engaging in activities such as saunas or massage, which can help the body eliminate toxins. Naturopathic doctors may also recommend specific supplements such as milk thistle, dandelion root, or glutathione, which can enhance the liver’s detoxification process.

Long-Term Benefits Of Naturopathic Medicine For Weight Loss

Naturopathic medicine is an approach to healthcare that takes into account the entire person when treating illness or disease. For those looking to lose weight, the long-term benefits of naturopathic medicine are remarkable. Unlike traditional weight loss methods that rely on strict diets and intense exercise regimens, naturopathic medicine offers a holistic approach to weight loss that includes personalized nutrition plans, herbal remedies, and lifestyle modifications. By addressing the underlying causes of weight gain, such as hormonal imbalances or stress, naturopathic medicine promotes sustainable weight loss and improved overall health. Studies have shown that patients who receive naturopathic care for weight loss not only shed pounds but also experience improved energy, better digestion, and reduced risk of chronic diseases. Naturopathic medicine is an effective and safe option for those looking to achieve long-term weight loss goals while also improving their overall health and well-being.

In conclusion, naturopathic medicine represents a promising alternative and complementary approach to weight loss that emphasizes natural remedies, whole-food diets, and lifestyle changes. Naturopathic medicine aims to support the body’s natural metabolic process, detoxify the body, regulate hormones, and reduce chronic stress. If you are looking for a holistic, sustainable, and drug-free approach to weight loss, naturopathic medicine may be the perfect choice for you. Consult with a licensed naturopathic doctor to determine how to incorporate naturopathic medicine into your weight loss program.

To understand the scope of this service, explore CARESPACE naturopathic services.

An Overview of Naturopathic Medicine for Weight Gain

Struggling to gain weight can be as frustrating as dealing with excessive weight loss. Most people associate weight gain with solely consuming more calories and potentially harmful practices such as consuming unhealthy foods. However, there is an alternative approach to safe and effective weight gain naturopathic medicine. Naturopathic medicine is the art and science of supporting and balancing the body’s natural systems to achieve optimal health. In this blog post, we will explore how naturopathic medicine can help you achieve healthy weight gain in a safe and sustainable manner.

What Can Someone Trying To Gain Weight Expect From Naturopathic Medicine?

Naturopathic medicine can be an effective way for people trying to gain weight to get the results they need. This form of medicine focuses on using natural remedies, such as nutrition and herbs, as a way of healing the body. Eating nutritionally dense foods that are appropriate for someone’s exact body type can help put on weight in a healthy manner. A trained naturopathic doctor has expertise in finding the root cause of why someone is having difficulty in gaining desired weight and developing the most suitable diet plans to stimulate the body’s natural potential for growth. Additionally, dietary supplements might be prescribed to ensure optimal nourishment which can help with putting on lean muscle mass while increasing overall muscle tone. Naturopathic medicine is a great approach for those looking to reach their goals in any area of health and well-being.

How Can Naturopathic Medicine Help With Weight Gain?

Naturopathic medicine can be a valuable tool in addressing weight gain. Rather than offering a one-size-fits-all approach, naturopaths consider the whole person – including physical, mental, and emotional factors – to create a customized treatment plan. This may include dietary recommendations, such as reducing inflammation and improving digestion, and natural supplements to support metabolic function. Naturopaths may also incorporate stress reduction techniques and counseling to address emotional factors that contribute to weight gain. Overall, naturopathic medicine offers a comprehensive approach to weight management that can improve overall health and well-being.

Benefits Of Naturopathic Medicine For Weight Gain

Addressing Underlying Health Issues: Naturopathic medicine aims to determine the root cause of health issues rather than just treating symptoms. This approach is also applied when struggling with weight gain. Naturopaths normally carry out a thorough medical history and examination to identify any underlying health issues that may hinder your weight gain. Health issues such as a slow metabolism, hormonal imbalances, gut health issues, and stress can make it difficult to gain weight. Naturopathic medicine aims to address these underlying issues, which can lead to safe and effective weight gain.

Dietary Recommendations: Naturopathic medicine recommends the use of whole, nutrient-dense foods to support healthy weight gain. This approach ensures that you gain weight in a healthy way without putting your health at risk. Naturopathic doctors give recommendations on healthy food options that will support your weight gain goals. These may include whole grains, lean proteins, healthy fats, and nutrient-dense vegetables and fruits. Naturopaths also offer guidance on how to prepare and appropriately portion meals to ensure maximum benefit.

Supplements and Herbs: In addition to dietary recommendations, naturopathic medicine incorporates the use of supplements and herbs to help support healthy weight gain. Naturopathic doctors may recommend the use of supplements such as probiotics, omega-3 fatty acids, and vitamin D to support gut health, hormonal balance, and metabolism. Herbal medicines such as ashwagandha and ginseng may also be recommended to support weight gain. These supplements and herbs can help you achieve optimal health while gaining weight safely.

Lifestyle Modifications: Naturopathic medicine recognizes the importance of lifestyle modifications in achieving optimal health. To support weight gain, naturopathic doctors may recommend modifications such as incorporating regular exercise, reducing stress, and getting enough sleep. These simple yet effective lifestyle modifications can help improve overall health while supporting healthy weight gain.

Ongoing Support: Naturopathic medicine focuses on a holistic approach to health, which involves ongoing support. Once you start the weight gain program, the naturopathic doctor will monitor your progress and make any necessary adjustments as needed to ensure you are on track to meet your goals. The goal of this ongoing support is to ensure you achieve sustainable, safe, and healthy weight gain.

Long-Term Benefits Of Naturopathic Medicine For Weight Gain

Naturopathic medicine has gained popularity in recent years due to its holistic approach to healing. It focuses on the root cause of the problem instead of just treating the symptoms. When it comes to weight gain, naturopathic medicine can offer long-term benefits that conventional medicine might not provide. The approach is personalized and tailored to each patient’s specific needs. A naturopathic doctor may recommend dietary changes, herbal supplements, and lifestyle modifications that can help achieve sustainable weight loss. Unlike quick-fix solutions, naturopathic medicine provides long-lasting results and benefits not just physical health but mental well-being too. By addressing the root cause of weight gain, patients can enjoy improved energy levels, better digestion, and an overall improved quality of life.

Gaining weight can be challenging, especially when you don’t know where to start. The good news is that naturopathic medicine is an excellent alternative to conventional methods that can harm your health. By incorporating a balanced approach of diet, supplements and herbs, lifestyle modifications, and ongoing support, naturopathic medicine is a safe and effective way to support healthy weight gain. So, if you’re looking to gain weight, consider working with a naturopathic doctor to achieve optimal health in a safe and natural manner.

Learn how CARESPACE naturopathic services can help support your health goals.

Naturopathic Medicine for Pregnancy: Exploring Natural Ways to Ensure a Health Pregnancy

Naturopathic Medicine For Pregnancy: Exploring Natural Ways To Ensure A Healthy Pregnancy

Pregnancy is an incredible journey full of precious moments, growth, and transformation. However, it can also come with its own set of challenges, including morning sickness, fatigue, hormonal imbalances, and other pregnancy-related health problems. While conventional medicine has been the go-to for many expecting mothers, an increasing number of women are turning to natural therapies to support their health and well-being during this critical time. Let’s delve into naturopathic medicine for pregnancy and explore natural ways to ensure a healthy pregnancy.

How Can Naturopathic Medicine Help With Pregnancy?

Naturopathic medicine is a dynamic approach to healthcare that addresses the unique needs of each patient. As such, it can be an incredibly beneficial tool for women during pregnancy. Naturopathic doctors often use herbal remedies, supplements, and dietary changes to treat common pregnancy-related issues such as morning sickness and fatigue. Additionally, they can offer support during all stages of pregnancy, from fertility and conception to postpartum care. Naturopathic medicine is also known for its emphasis on preventative health, making it an effective choice for women who want to optimize their health and the health of their babies during pregnancy. Considering the many benefits that naturopathic medicine can offer, it’s easy to see why many women are turning to this approach to support a healthy pregnancy.

What Can A Pregnant Woman Expect From Naturopathic Medicine?

Naturopathic medicine has become increasingly popular among pregnant women seeking alternative methods for a healthy and comfortable pregnancy. Naturopathic doctors fully understand and appreciate the changes a woman’s body undergoes during this transformative time. They prioritize treating the root cause of symptoms and avoiding the use of pharmaceutical medications that may harm both the mother and the developing baby. Naturopathic medicine during pregnancy may include natural supplements, herbal remedies, acupuncture, and dietary recommendations. A pregnant woman can expect to receive individualized and holistic support throughout her entire pregnancy journey, from managing morning sickness to preparing for labor and delivery. With naturopathic medicine, a pregnant woman can expect to achieve optimal health for herself and her growing baby.

Benefits Of Naturopathic Medicine For Pregnancy

Focus On A Nutrient-Rich Diet:

Eating a healthy and balanced diet is critical during pregnancy. Ensure that your diet is filled with whole foods, organic fruits and vegetables, lean protein sources, and healthy fats. A good diet plan that is rich in vitamins like folic acid, vitamin C, and vitamin B12, and minerals such as zinc, magnesium, and iron, can support a healthy pregnancy. Your naturopath can provide you with a customized diet plan that fits your needs.

Address Common Pregnancy Complaints:

Naturopathic medicine offers natural therapies to address common pregnancy complaints like morning sickness, constipation, and swelling. Acupuncture, ginger supplements, probiotics, and herbs like dandelion root and peppermint can all help ease pregnancy symptoms naturally, without the harsh side effects of conventional medicines.

Support Hormonal Balance:

Hormonal balance is critical during pregnancy, and imbalances can affect both the mother’s and baby’s health. Naturopathic medicine offers natural hormone regulation strategies such as herbal remedies, hormone-producing glands like the thyroid, and lifestyle and dietary changes to improve overall hormonal balance.

Strengthen Your Immune System:

A healthy immune system is essential during pregnancy, as it protects both you and your baby from illnesses. Naturopathic medicine can help support your immune system with natural solutions like vitamin C, echinacea, zinc, and elderberry supplements. Naturopathic doctors can also help with identifying food sensitivities that can weaken the immune system.

Prepare For Labor And Delivery:

Naturopathic medicine can offer tools for body strengthening before and during birth. Gentle exercises like yoga, prenatal massage, and breathing techniques prepare your body for delivery. Your naturopathic doctor can also provide you with the education that helps make decisions for your birthing plan.

Long-Term Benefits Of Naturopathic Medicine For Pregnancy

Naturopathic medicine has become an increasingly popular choice for pregnant women seeking comprehensive healthcare. This form of medicine focuses on natural remedies and holistic approaches to treating health conditions, with the goal of supporting the body’s inherent healing abilities. When it comes to pregnancy, there are numerous long-term benefits to incorporating naturopathic practices into your healthcare routine. These benefits include improved hormone balance, reduced risk of complications during childbirth, better maternal and fetal health, and increased likelihood of successful breastfeeding. By working with a qualified naturopath, pregnant women can ensure that they are receiving the best possible care for both themselves and their growing babies.

Pregnancy can be both exciting and overwhelming, and every expecting mother wants to have a happy and healthy pregnancy. Natural therapies, such as naturopathic medicine, can offer a holistic approach to improving pregnancy outcomes. Whether you are struggling with pregnancy-related health issues, looking for a natural and safe approach to support your pregnancy, or interested in holistic preparation for labor and delivery, seek help from a naturopathic doctor for a personalized treatment plan that fits your needs.

Discover how CARESPACE naturopathic services fit into a personalized care plan.

How Naturopathic Medicine Can Benefit Parents

As a parent, you are constantly on the lookout for ways to keep your family healthy and happy. With an increasing focus on natural health and wellness, many parents are now turning to naturopathic medicine as an alternative to conventional treatments. Naturopathic medicine is an approach that uses natural remedies to support the body’s ability to heal itself through a holistic focus on lifestyle, nutrition, and other non-invasive treatments. In this blog post, we’ll explore how naturopathic medicine can benefit parents and their families.

What Can A Parent Expect From Naturopathic Medicine?

As a parent, you want what is best for your child’s health and may have heard about the benefits of naturopathic medicine. Naturopathic medicine combines modern science with traditional healing methods to treat and prevent illness. You can expect a naturopathic doctor to take the time to listen to your concerns, thoroughly examine your child, and develop a personalized treatment plan that focuses on the root cause of any health issues. The treatments may include herbal remedies, nutritional coaching, lifestyle recommendations, and physical medicine like massage or acupuncture. Naturopathic medicine emphasizes the body’s ability to heal itself and aims to support this process while also preventing future illness. It may take a more holistic approach to health than traditional medicine and prioritize natural, non-invasive treatments. Overall, you can expect a collaborative partnership with your naturopath to support your child’s health and well-being.

How Can Naturopathic Medicine Help Parents?

Naturopathic medicine, which emphasizes prevention and self-healing, can provide invaluable support for parents seeking optimal health for their children. As parents, we want the best for our children, and naturopathic medicine can provide an integrative approach that focuses on treating the underlying root cause of illness rather than just masking symptoms. This form of healthcare strives to promote balance and wellness, utilizing natural treatments such as botanical medicine, nutritional, and homeopathy to help strengthen the immune system and bolster overall health. By implementing a naturopathic approach, parents can feel more confident that they are helping their children achieve optimal health and well-being, both now and in the future.

Benefits Of Naturopathic Medicine For Parents

Supporting Overall Health and Wellness

Naturopathic medicine is based on the belief that the body has an innate ability to heal itself. By addressing the underlying causes of disease rather than just the symptoms, naturopathic practitioners can help you and your family achieve optimal health and wellness. Naturopathic medicine focuses on prevention, meaning that your practitioner will work with you to create a plan for maintaining good health rather than just treating illnesses as they arise.

Non-Invasive and Natural Treatments

Unlike conventional medicine, naturopathic medicine places a strong emphasis on non-invasive and natural treatments. This means that your practitioner will recommend treatments such as herbal remedies, nutritional supplements, acupuncture, and other lifestyle changes instead of relying solely on prescription medications. This approach not only reduces the risk of side effects but also helps to strengthen your body’s ability to heal itself.

Support for Common Childhood Ailments

Children are often susceptible to common ailments such as colds, flu, and ear infections. Naturopathic medicine can offer natural remedies to address these conditions, without the need for antibiotics or other conventional treatments. Naturopathic practitioners can also offer support for conditions such as eczema, asthma, and allergies, which can often be managed with natural remedies and lifestyle changes.

Nutrition and Lifestyle

Naturopathic practitioners provide nutrition and lifestyle coaching, which is tailored to your family’s individual needs. They can help you to create an optimal diet for your family and offer advice on supplements and other natural remedies to support good health. Lifestyle coaching may include recommendations on exercise, stress management, and sleep hygiene, which can all play a significant role in overall health and wellness.

Support for Parents

Parenting can be stressful, and naturopathic medicine can provide support for parents too. Your practitioner can help you to manage stress, improve sleep quality, and provide dietary support to help you feel your best. They can also offer support for women during pregnancy and lactation, providing natural remedies to address common issues such as morning sickness, insomnia, and breastfeeding difficulties.

Long-Term Benefits Of Naturopathic Medicine For Parents

Parents are constantly searching for ways to keep their families healthy and happy, and naturopathic medicine offers a holistic approach to doing just that. By focusing on prevention and the root causes of illnesses, naturopathic doctors can help parents build strong immune systems and reduce the risk of chronic diseases for both themselves and their children. Additionally, naturopathic medicine can offer long-term benefits by promoting healthy lifestyle choices and establishing good habits that can be passed on to future generations. From nutrition advice to stress management techniques, naturopathic medicine provides parents with the tools they need to prioritize their family’s health for years to come.

Overall, naturopathic medicine offers a holistic and natural approach to health and wellness. By working with a naturopathic practitioner, you can create a plan for maintaining optimal health for you and your family. From natural remedies for common childhood ailments to nutrition and lifestyle coaching, naturopathic medicine can support your family’s health and well-being in a safe, gentle, and natural way.

Find detailed information about treatment offered through CARESPACE naturopathic services.

The Benefits of Naturopathic Medicine for Teens

Today’s teens are exposed to various challenges that may take a toll on their emotional and physical well-being. They face academic pressure, peer pressure, hormone changes, body image issues, and other anxiety-inducing situations. The global pandemic has also taken a toll on their lives, leading to numerous health and mental health issues. As a result, many teenagers require holistic approaches to resolve their health issues, promote well-being, and attain optimal wellness. Naturopathic medicine has become increasingly popular among teens seeking complementary and alternative treatments to address their health concerns. This blog explores the benefits of naturopathic medicine for teens.

How Can Naturopathic Medicine Help Teenagers?

Naturopathic medicine has gained popularity over the years as an effective approach to treating various health issues. Teenagers, who often encounter physical and emotional challenges due to hormonal changes, can greatly benefit from this field of medicine. Naturopathic medicine focuses on natural remedies, including herbal medicine, acupuncture, healthy lifestyle changes, and nutritional interventions, to promote overall wellness. This approach not only addresses the underlying cause of the health problem but also encourages the body’s natural ability to heal itself. Naturopaths can benefit teenagers struggling with anxiety, depression, acne, digestive issues, and other health concerns. It provides an alternative to conventional medicine and empowers teenagers to take charge of their health, developing lifelong habits of self-care that will serve them well into adulthood.

What Can A Teenager Expect From Naturopathic Medicine?

Naturopathic medicine is a holistic approach to healthcare that focuses on natural remedies and the prevention of disease. As a teenager, choosing to explore this type of medicine can mean a personalized approach to treatment that does not involve synthetic drugs. A naturopathic doctor may suggest dietary changes, herbal remedies, and lifestyle adjustments as part of the healing process. It is important to note that naturopathic medicine is not a replacement for traditional medical treatments, but rather a complementary approach. This type of medicine can help teenagers better understand their own bodies and empower them to take control of their own health.

Why Should A Teenager Consider Naturopathic Medicine?

As teenagers embark on the journey of adolescence, they may face a host of physical, mental, and emotional health issues. While conventional medicine may address these issues, naturopathic medicine can offer a holistic approach to healing. Naturopathic medicine emphasizes the innate healing power of the body and uses natural remedies to support overall well-being. For a teenager, this approach can be particularly effective, as it can address the root cause of their health concerns rather than simply treating symptoms. Furthermore, naturopathic medicine can aid in stress management, improving sleep quality, and enhancing immune function, all of which are critical for a teenager’s overall health and development. By considering naturopathic medicine as a part of their healthcare regimen, teenagers can benefit from a safe and effective approach to healing that prioritizes their wellness and independence.

Benefits Of Naturopathic Medicine For Teenagers

Personalized Treatment and Care Plans

Naturopathic medicine aims to address the root cause of health issues instead of just treating the symptoms. Naturopathic doctors will work with teens to identify their unique health circumstances and create a personalized care plan that addresses their specific needs. The plan may include lifestyle changes, nutritional counseling, herbal medicines, or physical activity. This personalized approach ensures that teens receive the best care possible to resolve their issues comprehensively.

Promotes Mental Health

Teens may experience stress, anxiety, depression, and other mood disorders that can significantly impact their daily lives. Naturopathic doctors use various approaches to improve mental health, such as counseling, relaxation techniques, and herbal supplements. These effective treatments have shown success in decreasing anxiety, improving sleep, and reducing depression symptoms.

Enhances Physical Health

Young adults may face numerous physical health problems ranging from skin issues, allergies, digestive problems, and menstrual irregularities. Naturopathic medicine uses natural supplements and treatments such as acupuncture, botanical medicine, and nutrition advice that promote balance, cleanse the body, and boost immunity. These treatments are not only safe but also effective in managing physical health issues.

Identifies Lifestyle Factors Harmful to Teens’ Health

Naturopathic doctors take a holistic approach and investigate various lifestyle factors that may contribute to a teen’s health problems. They examine the teen’s diet, sleep patterns, stress levels, and other factors that may be causing their health issues. By identifying such factors, they work towards making necessary lifestyle changes that will alleviate a teenager’s health issues and promote optimal well-being.

Preventative Care

Naturopathic medicine believes in preventative care- preventing illness before it happens. Naturopathic doctors educate teens on the best practices to maintain a healthy lifestyle, including stress management, regular exercise, nutrition, and habits that improve overall health. Thus, naturopathic treatment is not just reactive but preventative as well. By promoting healthy living habits in today’s teens, naturopathic medicine hopes to reduce chronic illness and diseases early on.

Long-Term Benefits Of Naturopathic Medicine For Teenagers

Naturopathic medicine offers a holistic approach to healthcare that is especially beneficial to teenagers. While conventional medicine may focus on treating specific symptoms, naturopathic medicine aims to address the underlying causes of health issues. By combining nutrition, exercise, herbal medicine, and other natural treatments, naturopathic practitioners can help teenagers improve their overall health and well-being. Furthermore, naturopathic medicine emphasizes disease prevention and can teach teenagers healthy habits that they can carry with them throughout their lives. The long-term benefits of naturopathic medicine for teenagers include improved immunity, better mental health, and a reduced risk of chronic diseases like obesity and diabetes.

It’s no secret that teenagers face unique challenges that may affect their overall health and well-being. Many teenagers, therefore, require a holistic approach to address their health issues, promote their well-being, and attain optimal wellness. Naturopathic medicine offers an alternative solution to conventional medicine for today’s teens. With the individualized and personalized approach, naturopathic medicine can offer a long-term solution to their health issues, prevent chronic disease, and promote optimal wellness. If you are a teenager struggling with physical, emotional, or mental health issues, be sure to explore how naturopathic medicine can be part of your treatment plan.

Review available programs and service details on the CARESPACE naturopathic page.

5 Tips to Strengthen Your Immune System From our CARESPACE Naturopathic Doctors

As 2020 (finally) comes to a close, we are being presented with new challenges to successfully navigate the COVID-19 pandemic. Colder weather means that Canadians are spending more of our time indoors; and the upcoming holidays may lead to additional social interactions and an increase in travelling, despite official recommendations. These risks mean public health measures like face coverings and physical distancing are more important than ever- there are currently no other proven methods for preventing COVID-19. (Please see Waterloo Region Public Health website for more specifics.)

We also know that a healthy diet is important to provide the right nutrients for a strong immune system. And our immune system is our body’s defense mechanism against any and all pathogens, from colds and flu viruses to other germs like parasites or bacteria. Here are a few recommendations below to target your nutritional efforts to give your immune system a fighting chance.

1. Eat The Rainbow

Listen to your mother! Eat your vegetables. Fruits and vegetables provide vitamins like Vitamin C and A, and minerals such as iron. They also contain phytochemicals like the beta-carotene found in carrots and resveratrol from foods like grapes. All of these nutrients are essential to the production and function of immune cells which help your body fight off viral infections. They also act as antioxidants which protect you against cellular damage.

The fruits and veggies that pack the most punch are those with the brightest colours. My top 5 are oranges, carrots, blueberries, pomegranate and spinach. Aim for 8 to 10 servings of fruits or vegetables per day.

2. Focus on Digestion

The importance of our gut health is becoming more clear than ever before, particularly for our immune function. In fact, scientists are now saying 70-80% of our immune cells are in our gut. There are cells inside our intestines that interact with the gut bacteria – the microbiome – that reside outside our body. So for a healthy immune system, you need a healthy microbiome.

That gut balance can be improved by eating fermented foods like sauerkraut from Germany or kimchi from Korea. And good quality probiotics can also play a role. But the best way, according to Dr. Jack Gilbert of the American Gut Project, is by eating at least 20 different types of plants per week. Fruits and veggies, yes, but also whole grains, beans and nuts count too. Gilbert’s research team asked 15,000 people about what they ate. The ones who ate at least 20 different plants had better gut balance.

3. Limit Sugar Intake

Months of social isolation and dire headlines have meant that more people have been suffering from stress and anxiety in 2020. In times of stress, many of us reach for comfort foods like ice cream and cookies. Unfortunately, overconsumption of these foods can lead to weight gain, mood fluctuations, diabetes and, you guessed it, a suppressed immune system. In this study, immune response was significantly depressed by a high sugar diet. Another study showed that consuming 75 grams of sugar reduced immune cell function for up to 5 hours afterwards leaving pathogens with plenty of time to attack.

To reduce sugar consumption, figure out what’s behind the desire. If it’s comfort you crave, make a list of other things that offer comfort – like a warm bath, a phone call with a friend, or a new herbal tea ritual – and choose one of those first. If you still want the sweet treat, try halving your usual portion and eating it slowly, without distractions. Savouring it may leave you satisfied with a smaller amount.

prioritize sleep - 5 Tips to Strengthen Your Immune System From our CARESPACE Naturopathic Doctors

4. Prioritize Sleep Sleep is absolutely crucial for health and wellbeing. Those who sleep less, get sick more often, and are more likely to suffer from mental illness. Make sure to keep a regular schedule and prioritize getting at least 7 hours per night.

5. Supplement

Most people in Canada are deficient in vitamin D, which is a key nutrient needed for both a healthy immune system, and balanced moods. Healthcare professionals will usually recommend taking a minimum of 1000IU per day (which is just 1 drop!). Oftentimes when people are deficient a higher dose is needed. If you have trouble with frequent illness or poor mood, it might be worth getting tested to make sure you’re supplementing the right amount.

For more healthy immune system tips, lab testing, and individualized recommendations, consider naturopathic care at CARESPACE.

Meet the professionals providing CARESPACE naturopathic services across our clinics.

Mindfulness

Mindfulness is a mental state achieved by focusing one’s awareness in the present moment. It is a powerful tool that can offset the constant distractions of our multimedia society. The quality of mindfulness can be developed through the practice of meditation. Regular practice has been associated with an enhanced feeling of well-being.

There is a mountain of research that demonstrates that having a mindfulness practice provides health benefits for a wide range of conditions including anxiety, depression, high blood pressure, chronic pain and more. In fact, these benefits can be detected through positive changes on MRI scans of the brain after only 8 weeks of meditation training and a daily practice.

If you have any questions or would like to explore naturopathic medicine Waterloo further, please book a free, no-charge online appointment with either myself, Dr. Michael Torreiter, ND, CFMP, or another Naturopathic Doctor in Waterloo or Kitchener at CARESPACE. We are happy to listen and are here to help!

Read about care pathways and treatment options within CARESPACE naturopathic services.

The Mental Health Benefits of Running

When I hear about the current rates of mental illness, I count myself lucky. According to the Canadian Mental Health Association, 1 in 5 people in Canada will personally experience a mental health problem or illness, in any given year. By age 40, about 50% of the population will have or have had a mental illness.

While, thankfully, I don’t have a clinical mental illness, I do have my moments! There are times when the life stresses pile up and it starts to feel overwhelming.

But in the last 10 years or so, I have observed a pattern. When I am in training mode for a marathon, running 4-5 times per week, all is good! Pressures from work or life might be considerable, but it all seems doable. My outlook is positive. Then in my off-season, when running volume sometimes drops down to nil, it can be another story. I start to wake up in the middle of the night with to-do lists in my head or worrying about worst-case scenarios. At times, getting off the couch has seemed like a chore. The difference is so noticeable that I have begun to see running as my medicine.

It appears I’m not the only one. Numerous studies show exercises like running can be an effective treatment for mild to moderate depression and clinical anxiety disorders. But I have questions. What is it ABOUT running that helps my mental health? How much running do I need in my life to feel good? What if I switch to biking? Or would lifting weights do it? Thankfully there are quite a few smart people who have been working on answers to these very questions.

How does running help mental health?

Researchers think there are two main reasons for the mood-boosting effects of exercises like running.

First, there is a well-documented increase in feel-good neurochemicals when you run. Endurance athlete and author, Christopher Bergland, lists at least seven — from endorphins and endocannabinoids to dopamine and serotonin — that have been linked to an improvement in mood. Bergland suggests that after 6 or 7 minutes of exercise — the point at which most people start to sweat — the body starts amping up these chemicals.

Second, regular running can stimulate the formation of new neurons, particularly in a region of the brain called the hippocampus. The hippocampus is responsible for regulating emotions and is considered the brain’s memory centre. People with depression or anxiety have a significantly smaller hippocampus.

How much running is enough?

We mostly don’t know what the optimal running volume is for most people’s mental health; although we do have some data. Yale researcher SammiChekroud conducted a 3-year observational study of over 1 million people. They found that people who exercised had 40% better mental health than those who did not. As well, the exercise sweet-spot for participants was 30-60 minutes, three to five times per week – very manageable for most people! Mental health benefits were reduced when exercise frequency dropped below that amount…and more was not better.

In fact, the study findings showed that exercising every day was associated with worse mental health. (Uh oh!) There are at least two possible reasons for this. One is that exercising every day increases your stress load and that extra burden affects your anxiety or depression. Another possibility is that people with certain mental health problems are much more likely to exercise to extremes (maybe those with obsessive-compulsive disorder, or with significant body image issues). Makes sense – but we can’t know for sure. With observational studies like this one, we can only notice associations, not draw conclusions about causation.

What about exercise intensity?

Because I like to get specific, I was curious about the impact of intensity of exercise on your mood. What if I’m running too slow to maximize the mood-enhancing benefits? Or too fast?

Well, I found a study for that too! There is a 2017 mental health study comparing low, moderate and high levels of physical activity. The study team measured endocannabinoid signaling (think feel-good brain chemicals). They observed that moderate activity levels have a bigger response than very low or very high intensity exercise. Running at a moderate intensity means you are putting the effort in but can carry on a conversation. This is doable for lots of people. With a bit of training, most of us can keep this up for a 30-60 minute run.

What about other forms of exercise?

The majority of research on mental health and exercise has been done on running. But the Chekroud study observed all types of exercise. The study team found that any physical activity was associated with better mental health. But team sports, cycling, aerobics and running had the biggest impact.

But I think it’s important to realize whatever exercise you choose has to be enjoyable — we are talking about mood here. Pick something you like doing and stick with it. Even an activity like yoga has been shown to reduce stress, and relieve anxiety, depression, and insomnia.

Sex Difference?

There is a University of Michigan study about exercise and mental health that had puzzling results. The study team gave questionnaires about depressive symptoms and exercise to 1100 college students at Beijing University. It found an association between exercise and mental health protection – but only for men. Women didn’t have the same benefit.

These results contradict the findings in the much larger Chekroud study (with 1.2 million participants). In that study, the association between exercise and mental health was seen for both men and women.

Because of the difference in results between these two studies, I think we need to pay attention to current studies and pursue further studies. If you are a woman and don’t get mental health benefits from exercise – I’d like to hear from you!

Conclusion

Running (likely) makes us feel better. And the studies can provide some guidance around frequency, volume, and intensity. Does it mean you should go off your antidepressant medications and pick up your running shoes after reading this blog post? No, please don’t. But depending on your symptoms and your life circumstances, it may be worth having a conversation with your doctor about it.

If you are struggling with mental health, reach out to a psychotherapist from CARESPACE today!

Learn about ongoing guidance and progress support available through CARESPACE naturopathic services.

Be Happier Now: An Evidence-based Approach

In the last few years, on-campus health services and teaching staff all across North America have observed a disturbing trend in university students. There is a significant increase in depression, anxiety-related illnesses and stress levels. In fact, university counselling services are struggling to meet the demand.

The Canadian numbers are staggering. From the latest National College Health Assessment: 65% university students felt overwhelming anxiety, 44% felt so depressed it was difficult to function, and almost 90% felt overwhelmed from what they have to do at some point in the previous 12 months.

Psychology of the Good Life

Laurie Santos is a psychology professor at Yale. She saw her students suffering and decided to do something about it. Dr. Santos delved into the positive psychology research and designed a course to help her students cope. She called it “Psychology of the Good Life” and in its first year, over one quarter of Yale students signed up. It is Yale’s most popular course, ever. Dr. Santos was on to something.

Santos’ course offered many insights. She taught her students that we can control a lot more of our happiness than we might think. Yes, there is a heritability aspect to well-being – probably about 50%. Life circumstances – catastrophic events, winning the lottery, etc. – account for an additional 10%. But we actually have control over the other 40%. By developing an intention and openness to modify our behaviours, we can influence our happiness and well-being. Below are three simple practices from Santos’ course that could have a big impact on students and non-students alike.

Make Time for Gratitude Every Single Day

Complaining about the weather, politics or that one irksome email is easy to do. But this can encourage negative emotions. Santos says that cultivating a gratitude mindset can improve your emotional state.

Research by Emmons and McCullough at the University of Miami, backs this up. In three separate studies participants wrote a few sentences per week about what they were grateful for. This practice resulted in a more optimistic outlook, fewer physicians’ visits and more time spent exercising.

Psychologist Martin E.P. Seligman from University of Pennsylvania asked study participants to write and personally deliver a letter expressing gratitude to someone in their life who they thought hadn’t been properly thanked. The results were huge – many participants felt a surge of well-being and happiness that lasted for up to one month. Some described it as one of the best experiences of their lives.

My sister Heidi and her family have a daily gratitude practice. Most nights, at dinner, they light a candle, sing a simple song and each names their favourite thing that happened that day. It’s a game-changer. Says Heidi, “the end of the day can be difficult for a four-year old. When she’s starting to unravel, our gratitude practice can help bring her back into focus … and as a parent, when I scan my whole day, it helps me focus less on the frustrating times and more on those funny or happy moments.”

Help Others, Not Ourselves

When asked whether spending money on ourselves or spending money on others would lead to greater happiness — most of us pick ourselves. (as Tom and Donna from the TV show Parks and Recreation popularized – Treat yo-self!) But we are wrong.

Elizabeth Dunn, a happiness researcher at the University of British Columbia , has a number of studies observing our spending habits and happiness. In the studies, participants experienced higher increases in happiness when spending money on others, rather than themselves.

For example, one randomized study provided participants either $5 or $20 in an envelope to participants and asked them to either spend it on themselves or someone else by the end of the day. The researchers asked the participants to rate their level of happiness before and after the experiment – even with as little as $5, spending money on others provided a “non-trivial” rise in happiness.

For most of us, a $5 donation is a very minor alteration in spending allocation. But even this small amount can make a difference.

Engage in More Small Social Interactions

Social critic and former Talking Heads frontman David Byrne recently wrote a piece for the MIT Technology Review. In it, he points out that many consumer technologies are designed to eliminate human interaction. Online shopping is replacing retail outlets like bookstores. Downloading and streaming digital music means you don’t need music stores. Social media outlets aren’t really social – they only simulate social connection; many of us sit at home on our smartphones and spend less time in the public sphere. Worldwide, there are far fewer social interactions per day due to these consumer technologies. This change just might be making us less happy.

Behaviour scientist Nicholas Epley from the Chicago School of Business, has looked at small talk and happiness. In one study, his researchers approached commuters on the subway and put willing participants in one of three groups. They were asked to either strike up a conversation with a fellow traveller, remain in solitude, or do what they normally do.

The participants predicted that the conversations would be awkward and that the solitude would be great. But they had the opposite experience. Those who connected with someone reported significantly more positivity and those in solitude had significantly less positivity from baseline. These small social interactions make people happy.

My Experiment

Lately, I have been mulling over this happiness research. So last week, a high school friend and I took a day off work and went record shopping in Toronto. It was fun. Record shopping in Toronto is like Disneyland for music nerds. We got there early, mapped out our walking route, shared our wish list with each other and started the hunt.

In the past, I have tended to keep my interactions brief in retail environments. But not this time. In each of the (ahem) six record stores, I made a concerted effort to strike up a conversation with the store employees. These are the awesome folks that make music recommendations: “Oh you like band x? I bet you’ll really like band y!”

My experiment went surprisingly well! The conversations were anything but awkward. The topics ranged from the weather, the record I was buying, or the state of record stores these days. And the employees gave me some very personalized music recommendations. Sure, my Spotify algorithms are good at making recommendations too. But that technology was designed for efficiency, not with my happiness or well-being in mind. And in my opinion the trade-off isn’t worth it.

If you are struggling with happiness, reach out to one of our psychotherapists today!

Visit CARESPACE’s naturopathic services page to learn more about treatment options and next steps.

The Work

Do you want to learn something that can change your life powerfully, yet is simple? Something that is applicable to small or large problems, something that you can do alone and gets better with practice? Welcome to The Work of Byron Katie. Of all the things I’ve ever done, The Work is the most transformative process I’ve come across besides mindfulness itself. I usually describe it to my clients like this: it is like taking CBT and turning into a powerful, focused laser-beam.

CBT (cognitive-behavioural therapy, in case you’ve been living in a cave) is considered the most empirically validated form of psychotherapy. However, for many of us who have been through the ringer of CBT, it leaves much to be desired. The Work is a simpler, more refined process of self-inquiry that leaves the “B” of behaviourism out – it is purely cognitive. The theory in CBT is that actions come from feelings, which themselves come from thoughts. CBT helps you to identify and change maladaptive thinking patterns and follow this into positive actions. In my opinion, The Work does this more simply and succinctly, but doesn’t try to address actions or behaviours, assuming that when ideas shift, actions naturally follow suit.

The Work is based on the theory that we suffer not because of what is going on, but because of our thoughts about it. It follows ideas that connect to cognitive therapy, Socratic dialogue, and traditions of simple self inquiry. Byron Katie, the inventor of this method, says that it was born in a moment of clarity for her, when she experienced profound inner peace and realized that all human suffering is born in the mind. The Work is a process of finding a stressful or unpleasant thought, and then asking questions as a way not of trying to change the idea – but of simply finding out what is really true. It is essential to ask the questions without an agenda to try to make the ideas shift or go away, and this is one of the reasons I suspect it is much more useful than plain CBT. In regular CBT we are given the idea that we can just change our thoughts when we see them, and though this is a lovely idea, it is just not true in experience. Can you simply change your beliefs about a thing? Sure, you can temporarily redirect. But you cannot change your own beliefs. Your mind has to truly see things differently for that to happen. So in CBT people often get frustrated, thinking that they are not good enough at the technique, or doing something wrong, if their thoughts don’t change. In The Work, that’s a given. We assume your thoughts don’t change. But in the words of Byron Katie, “I can’t change my thoughts. But when I question them deeply, sometimes they let go of me.”

The Work consists of four questions, and then a ‘turnaround’.

Is it true?
Can you absolutely know that it is true?
How you feel, how do you react when you believe that thought?
Who would you be without that thought?

Turn it around: the last step is to consider the opposite of your thought and see how true it could be.

Let’s look at a brief example. I encourage you to do this with an idea in your own life. Byron Katie suggests starting with a simple judgement of another person, like “Dave is a jerk” or “Trump is an idiot” or “My mom doesn’t love me”. Pretty much anything goes. You can use ideas about yourself, like “I am not good enough” but generally it is better, especially in learning, to use others. Obviously we all have judgements of the world, so don’t pretend you don’t. Get honest. Get petty. Let’s try an example, “My mom is crazy.”

First, make sure your statement has only one idea in it. So instead of “My mom is crazy and should stop hoarding newspapers” – just keep one piece. You can do other pieces at other times.

Question 1: is it true?

Answer: Yep! Sure is!

Question 2 (you only use this if the answer to #1 is not No): Can you be absolutely sure that it is true? (in this question you are asked to really deeply consider your statement from an objective, factual perspective – not just in your opinion. After all, we KNOW that your opinion is that it is true to start, or else the thought likely wouldn’t be there to begin with!)

A: Well….I mean she sure is anxious and erratic sometimes. Is she literally crazy though? Maybe not. I think what she is doing is totally irrational. But is it absolutely crazy? I guess not.

Question 3: How do you feel, how do you react when you believe that thought?

A: Hmm. Well when I believe it and think that “my mom is crazy” I get really sad. I want to help her and protect her and change her mind. I feel powerless that she is over there doing things that seem utterly ridiculous, and I can’t control that at all. I also feel scared – if my mom is crazy, maybe I could become crazy! It feels almost panicky in me. Yuck.

(Notice that we are just reporting honestly what this thought is doing to me. It is simple investigation)

Question 4: Who would you be without that thought?

A: Well without that idea that my mom is crazy… I guess I could just see her as a nervous person who acts a bit differently than me. If I don’t believe she is crazy then I guess I could relax a bit, and I don’t have to feel the pressure to save her. If I am spending time with her without that belief, then I can more easily accept her the way that she is. It stops bugging me as much. It feels better.

(This is not about trying to make yourself stop believing the idea – it is just letting your mind use imagination to pretend what it might be like. It is pure fantasy. But you are using a whole new set of neurons in this question, and it pushes you out of your rigidity on the idea.)

Turn it around: What is the opposite of your statement – and could there be any truth in that? Give some proof.

A: Well the opposite is that “My mom is NOT crazy”. Could that be true? Well yeah, of course. I mean, the proof that she is not crazy is that she has a good job, she organizes huge events, she runs her home quite well. So I guess it could be true that she is not crazy.

(in the Turnaround you also get the chance to play with it – consider not just the literal opposite, but turn the thought towards yourself. We don’t like doing this, but it can be very powerful.)

A: Another turnaround is that “I am crazy”. Wait a minute here! Ok – just for the sake of this – how might that be true? Well, I’m crazy when I think my mom should change. She’s the way she is. Why am I fighting that? Also, I am crazy because I also have weird, strange things I do according to other people. Those are the things that make me wonderful and different. But I guess it can look crazy sometimes.

Remember – this Work is a meditation – it is meant to be done slowly and with contemplation. It is just about investigating your ideas. And maybe, just maybe when you’re done, the world just looks a touch different. Who knows?

Go try it on. Write down what stresses you. Question it. Stay open. And just see where it takes you. Thousands and thousands have used this simple technique to see through lifetimes of limiting ideas.

For a high-level look at available services, learn more about CARESPACE naturopathic medicine.

Fish Oil’s Confusing Headlines

One of my roles as a naturopath has become helping my patients make sense of contradictory online nutritional recommendations. The latest headlines to confound are about fish oil.

On November 10th, two heart health / fish oil studies were released. Both are out of Harvard, and were presented at the American Heart Association’s Scientific Sessions held in Chicago. The following week, media coverage was baffling to anyone trying to decide what supplements to take. There were headlines like November 11th’s Toronto Star article: Fish Oil Drugs Protect Heart Health, Two Studies Say. Or “Fish Oil Doesn’t Really Do Anything, Study Suggests from zmescience. Also, Vox’s Do Fish Oil Supplements Work? Science Gives us Slippery Answers. All of these articles cited one or both of the same two studies.

This. Is. Confusing. The journalists’ interpretations all sound plausible and the sources run from moderately to highly reliable. In order to understand the recommendations myself, I thought a closer look at the two studies might be useful.

Vital Study

The first study is the Vitamin D and Omega-3 Trial (VITAL). The randomized, placebo-controlled trial included 25,876 men aged 50 years and older and 13.085 women aged 55 years and older. The participants were followed for an average of 5.3 years.The study looked at both Vitamin D and Omega-3, and their impact on cardiovascular events and cancer rates (to keep it simple, I will just look at the fish oil / heart health link). The fish oil intervention was 1 gram per day of Omacar which includes 460 mgs of eicosapentaenoic acid (EPA) and 380 mg of docosahexaenoic acid (DHA), the active ingredients.

The Results

According to the researchers, there was a reduction in major cardiovascular events (mainly heart attack and stroke) among the participants receiving omega-3 fatty acids over those receiving placebo, but the reduction was only 8% – not statistically significant. However, the results tell a different story when you separate out stroke from heart attack. The omega-3 fatty acid intervention lowered the risk of heart attacks by 28% and the risk of fatal heart attack by 50% – both significant findings – but had no benefit on stroke (or cardiovascular deaths not related to heart disease).

Additional interesting findings were among 2 subgroups. For those who reported low fish intake at baseline (less than 1.5 servings per week, where one serving is 4-5 ounces) fish oil supplementation provided a 19% reduction in major cardiovascular events, including a 40% reduction in heart attacks. And in African Americans, omega-3 supplementation led to a 77% reduction in heart attacks. The researchers state that both of these findings deserve follow-up studies.

REDUCE-IT Study

The second study was also a randomized, placebo-controlled trial. The REDUCE-IT study involved 8179 patients with an elevated cardiovascular risk from 11 countries. All participants were taking a statin (cholesterol-lowering medication) prior to and throughout the study. Average follow-up time was 4.9 years. In this study, the fish oil intervention was 4 grams of pure EPA (Vascepa brand) per day.

The Results

The results of this study appear unequivocally positive. They found a 25% relative risk reduction of a major adverse cardiovascular event (death, heart attack, stroke, unstable angina requiring hospitalization, etc.) in the fish oil group, over placebo, deemed “highly significant”. The benefit is equivalent to that seen by one of the most popular statin drugs, atorvostatin. The EPA is thought to work by lowering triglycerides in the blood. All study subjects had elevated triglycerides at the start of the trial.

What to Think?

Taken together, the studies seem to point to an overall benefit to fish oil for improving your cardiovascular risk factors. In the REDUCE-IT study, the benefits were clear: taking high dose EPA (4g per day) will help prevent heart attack or stroke. In the VITAL study, the benefits were less clear, but the fish oil dose was also far less (1 gram of combined EPA/DHA). I wonder if the results in that study would have been stronger, if they had used a higher dose.

I’m not sure why the media coverage of these studies has been so inconsistent. The writers may be allowing a pre-existing bias to interfere with their objective coverage (eg. “I think supplement companies are just trying to rip you off”). Or there is the “click bait” effect – media outlets choosing headlines and perspectives that are controversial in order to increase their readership. The more readers who come to their website, the more advertising revenue they can generate.

But, as a naturopathic doctor, I find this disturbing. Consumers of media are just trying to make the right choice for their health. If they get mislead and decide to stop taking their fish oil based on false information, it could increase their risk for heart attack, or possibly death. I don’t think it’s too much to expect those who cover health news to keep the readers’ well-being in mind and stick to the facts.

If you have any questions about recent health headlines, please talk to your naturopath or other qualified healthcare practitioner before making any big decisions.

To learn about different care approaches, visit our naturopathic medicine services page.

How a Music Festival Reduces Stress – And How it Doesn’t

“Happy Hillside!” I heard this very specific well-wish ring out a thousand times last weekend. I was attending Hillside, the eclectic, diverse music festival held annually in Guelph, Ontario. The Hillside Festival is three days of good food and drink, good music, and big crowds in the hot sun. As a naturopath, I always look for practical ways to reduce the impact of stress on my patients. Could a summer music festival be part of the solution? I definitely had fun last weekend, but I was exhausted afterwards. So was the festival good for my health and my stress level? Let’s take a deeper dive.

The Science of Stress

Stress is so commonplace in today’s society, I don’t have to bother spewing out statistics regarding how many of us report feeling stressed. My patients are often juggling work and family life; they are busy, overwhelmed, and have no time to practise self-care. Their stress load is leaving them tired and moody; and it can affect almost any system in the body, from digestive to immune. Sometimes the best way to manage the symptoms of stress is to think in almost mathematical terms. Look at your day as a series of activities that either reduce or contribute to your stress load. You can more easily reach homeostasis or balance, simply by decreasing the time you spend in the stressed state and increasing the amount of time you spend in a non-stressed state. Having intention around how you spend your time can make all the difference. There are many strong studies that can help guide us towards choosing the right stress-reducing activities. Most of these studies use a reduction in inflammatory markers or the stress hormone cortisol as a measure of stress relief from the intervention (eg. a walk in the woods, or a visit to an art gallery). A quick review of the science can help me understand how attending Hillside music festival can impact our stress level.

Hillside Music Festival

Music is the main attraction at Hillside, offering a range of styles from ambient and experimental to pop, country and rock ‘n roll. When I looked at the research, I found a study which shows a decrease in cortisol after listening to choral music. That said, it may be a bit of a stretch to apply these findings to Hillside (I didn’t hear any choral music). But a study shows decreased salivary cortisol when listening to any kind of music in the presence of others – which is very Hillside-y. There also appears to be a large number of studies showing many clinical benefits of music within the context of music therapy as well. Hillside has a number of workshops available each day. The Active Living and Mind and Body workshops include kundalini yoga, qi gong, and mindfulness — all of which are well-represented in the literature for reducing cortisol and in some cases, inflammation is linked to all kinds of diseases and conditions.

Social Interaction

Another big part of Hillside for many is the social aspect. Research confirms the importance of socializing to help with stress levels. Studies show that social isolation can produce cortisol patterns that increase morbidity and mortality; and social interaction can improve cortisol levels. Laughter can reduce stress. At one point last weekend, I listened to a friend read pages out of the Ladybird Book of The Hangover with passages like this one: “What a confusing world it can seem with a hangover. Sit as still as you can. Do not attempt to make any decisions. Look out of the window. Can you recognise simple shapes or colours? Is there a moon or a sun in the sky? What sort of a name might you have? Where might there be bacon?” ha ha ha! ‘Happy Hillside’ indeed! Food is a big part of the Hillside experience. As a naturopath, I know that choosing foods like fruits and vegetables and avoiding high sugar and highly processed foods will reduce stress in the form of inflammation. The variety of foods available at Hillside does allow people to make smart choices if they wish.

The Stress Load

There are aspects of a music festival like Hillside that could increase your stress load too. Crowding does seem to elevate cortisol levels, at least in animal studies. At points in the weekend, I did experience some discomfort because of the crowds. Also, it was hot last weekend. Animal studies definitely show heat stress as a factor in cortisol levels. But on balance, despite being tired at the end, I likely spent more time in a non-stressed state than a stressed state last weekend. And by tweaking it next time, that balance could be even better. So I think it’s highly likely that a summer music festival like Hillside could be a very practical way to increase our resilience against stress*. (*It’s quite possible that I took the fun out of a summer weekend for you by over-analyzing it. If that’s the case, I apologize.)

For further information and resources, explore our naturopathic medicine services.

How Can Stress Overload Lead to Disease

When I was a kid, I had a persistent case of eczema on both of my hands. Eczema is a common inflammatory skin condition that causes itchiness, a variable rash, and sometimes blistering. I remember slathering hydrocortisone cream on and wrapping both my hands in plastic wrap every night before bed, on the doctor’s recommendation. The eczema eventually cleared up, but returned with a vengeance decades later when I was at naturopathic college. At that time, I tried natural creams, dietary changes, herbal remedies, and acupuncture with significant but not total success. Eventually my naturopath asked about stress. I remember saying, “I don’t feel stressed”. Then I looked down at my hands. “But maybe …” We all know that stress can have a negative impact on our health. It’s widely believed that 75-90% of doctor’s visits are for stress-related illness. But what does that really mean? How can stress in my brain cause eczema on my hands? This post is a deeper dive into just what’s happening in our bodies when we are “stressed out”.

Stress Overload

When we hear the word “stress” we often think of psychosocial stress: that overwhelmed feeling of trying to juggle too many things at once. Or stressful events like moving, ending a relationship, or a death in the family. There are many other things that contribute to our stress load: from exercise and temperature changes to chemical toxicity, nutrient imbalance and infection. These stresses can pile up and overload the system. In these situations, the response itself will cause illness. Virtually every symptom, every acute illness, and every chronic illness, is a manifestation of a stress response that went on too long. So what was my stress load in naturopathic college? Hard to remember. I was attending (most of my) classes, studying for exams, and working part-time when I could, and biking to and from school for about 2 hours a day. The cycling likely upped my exposure to smoggy Toronto air too. I was a mature student so I remember some can-I-do-this-at-my-age angst. And there was definitely a blanket of financial worry. So yes, I think it’s likely that my stress load rose during those years. But how could it show up on my skin? Let’s figure this out. There are three main mechanisms of the stress load appear in the literature: inflammation, insulin resistance and increased cortisol.

1. Inflammation

Under stress, the body will increase the production of inflammatory mediators like TNF-alpha, and c-reactive protein (CRP). Inflammation is a complex immune response causing a cascade of symptoms like pain and swelling. Over time, chronic inflammation can lead to an increase in musculoskeletal pain, digestive problems, fatigue, skin problems (think eczema!), allergies, increased risk of heart disease and cancer. An exercise class is a good example of a short-term stressor that triggers inflammation as a stress response. Several studies show that after exercise, there is an acute rise in inflammatory markers. But if you allow adequate time to rest between sessions, the inflammation should take care of itself. In fact, there are many studies that show having a regular exercise program will reduce inflammatory markers like CRP. So in the short-term, there is a rise in inflammation, but the net result of regular exercise is usually a reduction in inflammation. That’s good right? The problem arises when you exercise TOO much. Over exercise without allowing adequate rest time can lead to an increase in chronic inflammation – muscle tears and joint damage.

2. Elevated Cortisol

The adrenal hormone cortisol is important for the body’s primary stress response when you encounter a perceived threat. The rise of cortisol primes your body to fight an enemy or run from a predator. Thankfully, those type of threats are less common nowadays. But cortisol still rises from modern-day stresses like work deadlines and keeping up with American politics. Elevated cortisol suppresses body functions like digestion and immunity, that are non-essential in a fight-or-flight situation. As with inflammation, this mechanism is useful in the short term, but if the perceived threat goes on too long, elevated cortisol can be damaging. High blood pressure, suppressed immune function, bone loss, reduced libido, increased weight gain, fatigue and insomnia are all common manifestations of chronically elevated cortisol.

3. Insulin Resistance

In a fight-or-flight situation, our endocrine system triggers the release of more glucose into our bloodstream. This makes sense because we use glucose for fuel. If you need to escape quickly, that extra fuel could help you outrun that predator. But once again, the adaptation to acute stress doesn’t work in a chronic situation. If the stress load goes on too long, more and more glucose is released. Excess glucose means the pancreas releases more insulin and, over time, this can lead to insulin resistance. Research studies are bearing this out. And insulin resistance can eventually lead to diabetes, obesity, dementia, alzheimer’s disease, and increases your risk for heart disease.

Back To Me

So now we can apply what we’ve learned to illuminate my case of college-induced eczema. We know that eczema is an inflammatory disease and is associated with many of the classic signs of inflammation: redness, swelling, heat and elevated inflammatory markers. We also know that elevated cortisol suppresses the immune system which can lead to further inflammation. Thirdly, a quick pubmed search reveals research linking a diminished tolerance for sugar (insulin resistance) to a propensity to develop eczema. Interesting! All three main stress load mechanisms, combined with a physiological predisposition, and voila … my hands were red and itchy for a couple of years. Once I became a naturopath, I worked on my work-life balance. I started meditating more, got some extra sleep, did some gardening, and had a more robust social life. Every once in a while I feel an itch on one of my hands and it acts as a warning sign that my balance is in jeopardy — a loud and clear reminder to slow things down.

To understand how this type of care is used, learn more about naturopathic medicine.

From Steve to Stevie: Transgender Health in Kitchener-Waterloo

I belong to a great running club at the uptown Waterloo Running Room. We run, we talk about running, we run some more, and then we go home. Over time, friendships form as we learn a little more about each other’s lives outside of the club. This past year I’ve watched and learned as one of my running mates has been making a gender transition from male to female. I was curious about Stevie’s gender journey, and some of the health aspects related to being transgender in KW. Stevie was gracious enough to grant an interview so I wrote the following blog article as an exploration of Stevie’s experience to share her insights and reflections …

Just last year, endurance athlete Stevie Chapple was living a fairly typical Kitchener life with a house, a job, a good marriage, two grown children and an active, healthy lifestyle. But something felt wrong, out of place. “When I would get dressed in the morning and look in the mirror, there was this guy looking back. I always felt depressed about that, and I didn’t know why”. Chapple had these strong feelings that a big change was needed but was confused and uncertain about just what. “I’d wake up in the middle of the night and I’d go down on the internet and I’d try to figure out “what is going on? What am I? I’m not gay, but what am I really?’” Then one night in December 2016, Chapple came across a drawing somebody had posted online and the pieces fell into place. The drawing was depicting someone’s experience being transgender. It showed a woman looking into a mirror and a man looking back. “That was it! That was me! It was so powerful, just a eureka moment”.

Being Transgender

Being transgender means your gender identity does not match your biological sex from birth. For people like Stevie, their biological sex is male, but their gender identity is female. The pronouns Stevie uses are “she” and “her”. In others, their biological sex is female, but the identify is male. And for non-binary (or gender-queer) individuals, they don’t identify as exclusively masculine or feminine — they could identify as a 3rd gender, or outside our understandings of gender altogether. In many (but not all) transgender people, the experience of being in the wrong body can lead to significant emotional distress about this identity or gender dysphoria. Gender dysphoria replaced the previously used diagnosis of gender identity disorder that categorized transgender people as mentally ill. Gender dysphoria describes the distress a person has with their gender until it is corrected. This distress can be anything from the way a person’s body looks, feels, fits into clothes etc. The feeling of depression that Stevie experienced is unfortunately not uncommon in the transgender community.

According to the Journal of Psychiatric Clinics of North America, anxiety, depression and distress are more prevalent in transgender individuals. In fact, the 2011 Trans PULSE research study found that almost ⅔ of male-to-female transgender individuals in Ontario had symptoms consistent with clinical depression and high levels of anxiety. 77% seriously thought about suicide, and 43% had a history of attempting suicide. I find these rates disconcerting. So for further insight, and for other questions I had about the transgender community, I talked to Allisa Scott, a social worker, consultant and trainer in private practice who has been working with the local transgender community for nearly 7 years. According to Scott, “These rates are explained due to the extremely high levels of transphobia, discrimination and lack of acceptance of transgender people in Ontario”. Stevie says she herself has noticed a high prevalence of depression in the transgender community. And she said “it would have been a suicide” if she hadn’t come out.

Growing Up

Stevie’s distress and questioning dates back to childhood, but at that time, she didn’t know how to express it. She always felt out of place, especially during puberty. She says that she felt more feminine than other guys she knew. Her dad was a military man and ran a strict household. “You were not allowed to have an opinion. Open thinking was not allowed”. He was both verbally and physically abusive to Stevie and her family. In college, Stevie wondered if she might be gay. But when she explored that further, it wasn’t really the right fit and she didn’t know why. Questioning her gender identity wasn’t even conceivable to her at that time. The only images she saw in the media were negative ones of “transvestites on drugs or as prostitutes”. Stevie felt a lot of pressure to find a partner, settle down and follow a traditional life path. So she soon married and had two children. The first marriage fell apart, but then Stevie met her second wife and they were together for 20 years. During this time Stevie kept herself very busy. She worked overtime hours, took evening classes, worked on house projects, and she found a passion for endurance training – running, swimming and cycling. Since 2002, Stevie has had an extensive racing career. She has competed in several marathons and ultramarathons. She also completed 3 full Ironman Triathlons and at least 20 half-ironman competitions. Training has not only kept Stevie in top shape, but the 20-30 hours per week spent exercising provided a necessary distraction. “Keeping busy kept me from looking inside all the time.” This strategy worked for a few years. But in the last 5 years the confused feelings were coming up again. Says Stevie, “the last time [the feelings] came right to the surface just like a tidal wave”. That led to her eureka moment and coming out as transgender.

Her Transition

Gender transition refers to the emotional, physical, medical, social and psychological changes a person needs to make in order to become their true gender. Transition looks different to everyone. Some people will change their name, gender expression and pronouns but not their body. Others have surgeries so their body and identity are more congruent. The question of surgeries and type of transition is very personal and diverse. For Stevie, sitting down and coming out to her wife in January 2017 was the hardest thing she’s ever done. “I was embarrassed about it, I felt so ashamed”. She was in tears. Stevie hoped that they could work through it and they could stay together. But that didn’t happen which was painful for Stevie. They soon split, Stevie got a new apartment and they sold the house. Stevie turned for medical support for her transition. She found a therapist in town who specializes in gender and sexuality. The therapist only needed to ask a few questions to confirm what Stevie was thinking. They readily provided a letter of consent that Stevie took to her family doctor. Her doctor, in turn, needed to provide a referral for an endocrinologist before Stevie could start taking hormones. Her medical doctor didn’t really know where to refer her, so Stevie consulted a transgender chat group. There she learned about an MD in London who had a fairly short waiting list. According to Stevie, this doctor has been a great support, really taking the time to explain the options with her. “He had the best bedside manner I’ve ever seen”. According to Scott, until very recently, very few medical professionals understood, accepted or knew how to work with transgender people in Ontario. Says Scott, “It often resulted in many people not getting the medical supports they need for transition which would put them back in the closet.” With changes in training and work to build a more supportive community, access to medical and physical transition has started to become easier for many people. Unfortunately, there are still long wait lists which can result in increased anxiety and depression as well as delayed transition for people.

Hormone Treatment

The endocrinologist put Stevie on Suprefact (a Testosterone or T-blocker), estrodiol (a form of estrogen) and progesterone. The T-blocker is a nasal spray that goes directly to work on the signal from the brain to the testicles. The progesterone was recommended for breast and nipple development. According to Stevie, her body is really responding well to the hormones. Within a week, she noticed her hair and skin were softer and then her breasts “fired up”. She had a continuous burning sensation in her chest as her breasts developed. At the 2-month mark, she already had A-cups. And her hips got bigger as well. Scott refers to these changes as “experiencing a second puberty” and says it is often part of the joy of transition. Says Scott, “It gives them a chance to experience puberty as it felt right to on their terms.” Since being on hormones, Stevie went for an eye exam and was pleasantly surprised to find that her previous astigmatism has corrected itself. Stevie’s optometrist suggested that the hormones could be the reason for the correction. Stevie has noticed emotional changes as well. “When I first went on the hormones, it was a calming effect, almost like a relief. This is where I need to be. OK, finally, I’m on the right track.” She also finds herself more easily upset. Before the treatment, she cried only four times over 20 years. “Now it’s four times per week! I just think about something and I just start crying”. She said her thinking has changed too. Before the hormones, Stevie was more independent of others and did what she wanted at work. “But now, I ask people more for their opinion and I don’t want conflict”. She tries to make more compromises with people. Things are changing for Stevie sexually as well. “It’s not like the old male self, when you look at someone and you get a sexual urge. Friendship is more important first and then it’s the sexual intimacy part”.* I was not sure if the emotional changes that Stevie attributes to the hormone treatment are typical. So I turned to Allisa Scott for their expertise. Says Scott, “this is very, very common, and something that professionals discuss prior to going on hormones.” They continue, “In our local transgender community, there are many support groups who spend time discussing this because the emotional changes are quite drastic in people’s lives. In addition, it changes the brain and creates new neural pathways that have a lasting impact on people when they medically transition.” The research on the effect of testosterone and estrogen on our emotions and behaviour is controversial. Whether or not there is a biological sex difference for personality is beyond the scope of this article.

Other Medical Treatments

Stevie is also undergoing electrolysis, laser therapy, speech therapy and, at the time of the interview, has two surgeries planned: The first is in October of this year – facial feminization surgery (not covered by OHIP) to have her adam’s apple shaved and her jawline altered. She also has plans for bottom surgery, but she has to wait 12 months of being on hormone therapy and being fully out in the community before she can even apply to surgery. Then she will apply to have sexual reassignment surgery covered by the Ministry of Health and Long Term Care by way of CAMH’s (Canadian Association for Mental Health) approval. The typical wait time to obtain surgery after completing assessments with CAMH is 1 to 3 years. In Canada, there is currently only one doctor who performs bottom surgery for transgender people. He is training other doctors so this waiting list should be shorter in the future. In addition, other surgeons are becoming accredited to perform surgeries to reduce wait times.

Transphobia

Transphobia has been an unfortunate part of Stevie’s experience. She worries that when she goes out in public, she is not going to “pass” as a woman. “My feeling that I’m going to be judged on who I am. It’s their looks – I know I’m going to get that reaction, it makes things difficult.”. She even had one person in a wheelchair rotate around to take a second look at Stevie. “How obvious can you be!” she laughs. The accumulated stress experienced by transgender people due to transphobic incidents results in “minority stress”, a specific type of stress related to identity and navigating society as a transgender person. Although she has received a lot of positive support from the running community, Stevie has also experienced some negativity. Other runners have expressed their concern that she is competing as a woman when they know she was assigned male at birth. The rules about transgender competition vary depending on the association and the location. But the International Olympic Committee (IOC) and now the Ironman Competition state that she just needs to be on hormones for 12 months. For her two most recent races, Stevie contacted the race committees beforehand and explained her situation. For both races, they were very accommodating and she was able to run as a woman.

Being Out at Work

Stevie is a maintenance manager for a retirement home, and her coworkers and manager have been very supportive. They all use the correct pronouns and gender terms when talking about or to her. Some have commented that she’s now more outgoing and seems more comfortable with herself. Says Stevie, “I think it’s the coming out process that does that”. When you no longer have to hide yourself, your true personality comes out. At work, Stevie hires contractors to come in for special jobs and for the most part they’ve been really understanding. “I have electricians, plumbers who just ask what’s going on. I tell them and they say cool”. One time a fire safety officer from the City of Kitchener made some snide comments and refused to work with Stevie. She reported it and soon received an apology from the fire chief.

The Role of Stress Management

A lot has happened for Stevie in the last 12 months. She has not only been adjusting to a new identity, but she went through a relationship separation, moving to a new home, and she has been juggling medical appointments and support group meetings. I was curious how she was handling the stress of it all. “Stress has gone through the roof. I’m definitely sleeping less.” Stress can be a significant factor in any person’s transition. But there are many things that can help. Fitness has been important throughout Stevie’s transition. “I did a lot of running with the run group this year – including three 50 KM races. But lately I just run by myself. It clears my mind and it makes me feel better”. She’s also changed her diet for the better. She cut back on processed meats and now eats more vegetarian meals. A local support group called Gender Journeys* has been an invaluable foundation for Stevie’s transition. It’s a free 10 week program that provides people like Stevie with guidance and resources and an opportunity to discuss what they’re going through. Stevie says that the group “runs 2 and half hours and that time just flies by”. Through Gender Journeys, Stevie has made connections and friends in the KW trans community. “The circle just gets bigger and bigger and I get more support from that”. Massage can be a great stress relief for those transitioning. Raven Parkinson, the RMT here at Healing Path is a trans woman. She says “basic relaxation treatments can boost dopamine and other hormones which can help those with anxiety and depression.” Also, if someone with gender dysphoria has a RMT like Raven, who is open and supportive of their transition, regular massage can help them “feel a bit more comfortable in their own skin.” Raven agrees that transitioning can be stressful. This is especially true for her early on in her transition, when she was getting out and meeting people for the first time as a different gender. “You tend to worry that others are going to react poorly”. Without proper support in place, that experience can affect a person’s mental health.

Final Words

Getting to know both Stevie and Raven has been a real inspiration for me. It was quite powerful to hear their life and health challenges. I asked Stevie what she thinks she gained from her transition:

“I think I have been unchained totally. The mental barriers are all gone. I still get the dysphoria and some transphobia. But I can now get up in the morning and I can be who I want to be. Now when I look in the mirror, I’m accepting of myself and I’m free. I really am.”

And is there anything else she would like people to know?

“Transgender individuals are people first. Just treat us the way you want to be treated. Don’t use religion and politics as an excuse to discriminate. We’re just people trying to get by, like everybody else. We’re not evil!” (she laughs)

*GENDER JOURNEYS offers support in exploring the social, emotional and physical changes related to gender transition from a psycho-educational and peer perspective.It is an inclusive group, so everyone from across the gender spectrum can attend – regardless of how you identify. You do not need to be medically transitioning to participate either. It is a partnership between Langs Community Health Centre in Cambridge and Allisa Scott’s business Inclusive Counselling, Consulting & Training. More information about their services can be found on their website here: https://www.inclusive-cct.ca/. If you or someone you know is interested in this group, contact Allisa Scott at: inclusive.cct@gmail.com. You must be 18 years or older. There are a number of great websites to visit for more info including: https://youtu.be/NRcPXtqdKjE – Understanding Gender Video https://itspronouncedmetrosexual.com/#sthash.4H2bzciC.dpbs – Gender Education Website (same person as the above video). https://transpulseproject.ca/ – TransPULSE Project Website www.rainbowhealthontario.ca – Rainbow Health Ontario – Canadian Transgender Health https://www.trans-health.com/ – Trans Health Website (US) https://www.tsroadmap.com/start/tgterms.html – Terminology

A big, big thanks to all those who helped with this article: my naturopathic colleague Caroline Meyer, the Gender Journeys facilitator and local social worker, Allisa Scott, massage therapist Raven Parkinson, and especially, the fabulous Stevie Chapple.

For information on care pathways, visit our naturopathic medicine treatment page.

Saturated Fats and The Great Bacon Debate

The definition of “healthy eating” in 2017 is decidedly debatable. Many of our well-established nutritional guidelines appear to be crumbling under recent scrutiny. Did you know that restricting salt consumption may not reduce your risk of hypertension and may actually be harmful? Or that dietary cholesterol (from food sources such as eggs) likely has no significant impact on blood cholesterol?* The most recent nutritional guideline to be allegedly disproven is the need to avoid saturated fats. Call me cautious, but I was finding it difficult to let go of this one. As a naturopathic doctor, I decided to dig in a bit more deeply.

The Diet-Heart Hypothesis

Saturated fats are found in meat products, dairy products and tropical oils like coconut oil and palm oil. The recommendation to reduce our saturated fat intake originated with the theory that saturated fat causes heart disease. Ancel Keys, a biologist at University of Minnesota, first proposed and promoted “the diet-heart hypothesis”. in the 1950s. Ever since, North Americans have been told to lower their fat intake, particularly saturated fats. The American Heart Association first officially recommended a low-fat, low cholesterol diet in 1961, based largely on Keys’ recommendations. Nutrition Canada first asked those living in Canada to reduce our fat intake in the early 1970s. Warnings against saturated fat are still official Health Canada policy. From their website: “Saturated fats are not good for your health. They can increase your risk of heart disease because of how they affect your cholesterol levels.” Next year’s iteration of Canada’s Food Guide will still recommend a lower consumption of red meat. The new guide is rumoured to lean towards a more vegan diet rather than omnivorous. In the early 2000s, Naturopathic College taught that saturated fats are bad for us. From my year 3 nutrition notes (yes, I still have them), “Reduce saturated fat intake to less than 10% of calories for reducing risk factors of cardiovascular disease.” But what if all this is wrong?

The Big Fat Surprise

I recently read investigative journalist Nina Teicholz’s eye-opening book “The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet”. Teicholz spent 9 years exhaustively poring over the research on fat and heart disease. She interviewed many nutritionists and scientists involved in this issue for the last several decades. She proposes that the diet-heart hypothesis “was likely driven less by sound science than by longstanding bias, commercial interests and the AHA (American Heart Association)’s need to reaffirm nearly 70 years of “heart healthy” advice”. “The Big Fat Surprise” is a fascinating read. According to Teicholz, many of the epidemiological studies that supported the diet-heart hypothesis were “deeply flawed”. Researchers like Keys ignored or delayed publishing data that didn’t support the diet-heart hypothesis. There were researchers who disagreed with Keys and were virtually barred from certain publications, or had their grant money cancelled. Teicholz argues that bad science, a few strong personalities, industry bias, and some scientific bullying all led us to the wrong conclusion. According to Teicholz, the cause of an increase in heart disease is more likely to be sugar or polyunsaturated oil (such as corn oil or soybean oil) consumption rather than saturated fats. And Teicholz certainly isn’t alone. American science writer, Gary Taubes thoroughly debunks the merits of a low fat diet. And there are a growing number of outspoken scientists and medical professionals who are also critical of a low fat diet: Tim Noakes, South African author and science activist, Dr. Gary Fettke, an orthopaedic surgeon from Tasmania, Dr. Jason Fung, a Low-Carb High Fat (LCHF) Diet advocate in Canada, and Dr. Andreas Eenfeldt, Swedish medical doctor and author. Both Noakes and Fettke are encountering legal battles with their country’s dietetic associations because they promote high fat diets.

Saturated Fats and the PURE Study

There is also new compelling research underway. Dr. Salim Yusuf of McMaster University leads the Prospective Urban and Rural Epidemiological (PURE) Study. The ambitious goal of the study is to address lifestyle questions around the underlying determinants of heart disease. The PURE study is a multi-year study of 140,000 people in 17 countries. According to preliminary findings, there is an association between a lower consumption of total fat and an increased risk of heart disease. “Saturated fats were not harmful and perhaps even beneficial”. The study team is also discovering that the real problem might not be fat, but the high carbohydrate consumption. “Fundamentally, some fats are good, some fats may be neutral, but it’s carbohydrates that are the worst thing”. Yusuf’s advice: “so when you eat a hamburger throw away the bun and eat the meat”.

My Low-fat Days

I grew up in the 1980s when low-fat advice was at its peak. We were told to eat lots of grain products and other carbohydrates and to switch from animal-based to vegetable-based oils. My health-conscious mother purchased low-fat options when she could, used corn oil and soybean oil for cooking, and encouraged us to trim the fat off our meat portions. Later, as an enthusiastic environmentalist in the ‘90s, I decided to become vegetarian, then vegan. “Eating lower in the foodchain” was very common in my friend circle. It seemed like a reasonable way to reduce my ecological footprint. There was also ample information at the time about the health advantages of eating a plant-based diet. I believed what we were told – that saturated fats from milk and meat were linked to heart disease. My vegan days are behind me, but for many years I was eating a high-carb, low-fat diet and I wasn’t the only one. In 1970 when Nutrition Canada started recommending that we reduce our fat intake, Canadians were consuming 40% of our daily calories from fat. By 2004, we had diligently reduced our fat intake to 31%. In the same time period, Canadians’ health has decidedly declined, with rates of obesity, heart disease and diabetes higher in the 2000s than the 1970s.

So what should we eat?

We don’t know for certain if following these “healthy eating” guidelines has worsened our health. Certainly Teicholz and others are strongly suggesting it. And I find that troubling — as someone who eats food and has been trying to follow healthy diet advice for my whole life. I’m also a naturopath who offers nutritional advice. Do I send out a memo to encourage my patients to stock up on bacon? Or do I wait until the next theory emerges to refute this one? Does that sound cynical? Or just cautious? I think I need to simply present this research to my patients and let them decide. And for anyone reading this with even a passing interest in nutritional research, I encourage you to pick up a copy of “The Big Fat Surprise”. Then let me know what you decide about the bacon.

To learn about the practitioners who offer this care, explore our naturopathic medicine team.

Self-Compassion Beats Self-Criticism for Weight Loss

I’ve always been a slim person. I inherited what my cousins call the “Karges metabolism” from my mother’s side of the family. That means I can eat a lot and not gain weight. Truthfully, the foods I eat are healthy and I’m quite physically active but I’ve also never really had to “watch what I eat”. Ordering snacks? Count me in. Second breakfast? No problem. My system seems to absorb any nutritional errors I make with relative ease. For a variety of reasons, many people struggle to maintain a healthy weight. These reasons are often out of their control. Yet we live in a society that turns being overweight into a moral issue. Can’t lose weight? It must be because you are lazy or have no willpower. This approach is not only hurtful but is not supported by the evidence. And for my patients with weight challenges, an unhealthy cycle can develop: being judged unfairly can foster a negative self-image and self-criticism which can then lead them to overeat…repeat. Fostering a more self-compassionate mindset can break this cycle and lead to a more balanced relationship with food.

Stop Blaming Yourself

For most of human existence food was a scarce resource, so our physiology has developed accordingly. For example, we have an innate desire for foods that are high in fat and sugar. And the brain is not designed to regulate our eating; we have evolved to take advantage of food when it is present. Plus, our bodies have developed over time to able to store excess energy as fat for leaner times. But in modern day, middle class North America, those leaner times never come. We are surrounded by temptations from the corporate food industry to buy and eat more. And most processed foods are designed with ingredients like sugar, fat, or salt at their “bliss point” — the amount at which palatability of the nutrient is optimized — making them difficult to resist. You are clearly not responsible for either ancient evolution or modern society. When you stop blaming yourself for problems with weight and dieting, you can more easily lose the feelings of shame.

Understand Your Relationship to Food

Our relationship to food is a complex one – we eat for many reasons, not just because we’re hungry. We sometimes eat for pleasure and taste. We eat for social obligations like business luncheons at a pub, family birthday parties, or when a friend makes you cupcakes. We often eat because we’re emotional. Sometimes as children we are given food when we are upset. So instead of talking about and learning to think about our feelings, we learn to simply try to turn them off by distracting ourselves with food. Some foods also help us feel less anxious or angry because of their soothing physiological effects. Carbohydrate consumption, for example, increases serotonin, a feel-good neurotransmitter. And we can become conditioned to crave comfort foods as a treat or reward after a hard day. So to tackle overeating, sometimes we need to look for alternate soothing activities. Here is a list to get you started. Practice them until you know which ones work best for you:

PHYSICAL – crafting, exercise, playing a game, going for a walk, gardening, housework
MENTAL – reading, puzzles, sudoku
EMOTIONAL – visiting a friend, watching a movie or TV, listening to music, or volunteering

Develop Self-Compassion

We sometimes use self-criticism as motivation to be more successful or to make ourselves do difficult things. And when we make mistakes, we are often harder on ourselves than we would be on others. But research supports self-compassion as a better motivator than self-criticism. Juliana Breines studied self-compassion in a series of experiments at the University of California, Berkeley. The study participants did a short exercise that promoted self-compassion and understanding. The exercise improved motivation in a variety of ways –from being more likely to work harder next time to being more motivated to improve an identified weakness. In 3 of the studies, the exercise was a 3-minute writing assignment – three minutes was seemingly all it took to move from self-criticism to a more self-compassionate mindset. The path to self-compassion starts with understanding our physiology, the difficulties of modern living, and the complexities of emotions and eating. It also requires some examination and letting go of shame-based self-criticism. The next step becomes taking responsibility for finding ways to eat and exercise that are appropriate and helpful. Tough to do, but even harder with a self-critical mindset.

If you are interested in a compassionate approach to achieving a balanced nutrition and exercise plan from a naturopath with a fast metabolism, contact us at CARESPACE.

To review available care options, visit our naturopathic medicine options page.

The Perception of Stress

Many people in North America identify as being busy. As a naturopath, I often feel torn about what to recommend as the best treatment plan for a patient who is already busy. On the one hand, I want to suggest adding meditation for their stress, more home-cooked meals for their digestion, or more physical activity for their high blood pressure. On the other hand, doing more of these things sounds unachievable considering their packed schedule. In many of those cases, I’ve wondered if the best thing for their health is to help them to ‘stop the busy’ rather than add anything new to their plate.. Who’s to say that hitting the couch and running through 10 seasons of Friends wouldn’t improve someone’s blood pressure or digestion? (although I haven’t prescribed it yet, I’ve personally tried it, and it’s amazing).

I think we can all agree that, striking a balance between ‘busyness’ and ‘down time’ is important for stress management. But our perception of what is stressful is very individual. For example, many find public speaking stressful. Others don’t perceive it the same way. For them, the stress response may not be activated. I’m a person who needs a reasonable amount of down time in order to feel balanced. What’s reasonable to me? Well, I start most days reading a book with my cat for an hour. I don’t work weekends. And my brain shuts down if I have too many evening activities planned. I work hard at achieving a work-life balance that’s right for me. I know some people would find my work schedule and marathon training too busy. I know others who would be chomping at the bit.

Take Ben and Candace Wagner, for example. They are busy by most people’s standards. Candace is in my running group and trains about 10-12 hours per week. She also manages her own business – SupperWorks Waterloo. Husband Ben is the Director of Engineering at Christie Digital’s Medical Division, travels for work on a regular basis, and is an ironman triathlete, training 8-16 hours per week. They have three children (ages 13, 11, and 9) who each swim competitively and have music lessons. These activities total 8-14 hours each outside of school per week. Hannah, the oldest, has her sights set on the Olympics. Um … how do they do it? Candace says “it’s like a game of Tetris or an intimate dance routine to make everything work”. Ben and Candace share a google doc for groceries and a google calendar for their schedule. Candace has some flexibility in her schedule because she runs her own business, and brings healthy meals home from Supperworks, which saves time. They share driving with another “swim family” nearby and hire someone to do the laundry and clean the bathrooms. They are both active in childcare and each have designated tasks to make sure the household runs smoothly and that everyone gets to where they need to be. Says Ben, “I think it is good for the kids to see us making everything work for our family and we have them help out as much as possible so they understand the work that goes in.”

They do manage to have down time, though they admit it’s quite scheduled. They make sure they talk about their day over family dinners or driving to and from swimming. They read the kids stories before bed, play board games, take the dog for walks, go for bike rides. They try to travel as a family for major competitions and turn it into a family vacation. By spending time on their own fitness goals, both Ben and Candace are modelling the importance of physical activity and of their own self-care for their kids, a valuable gift. They are also improving their general state of physical health which may help prevent their busy lifestyle from eliciting a harmful stress response. So from their own perspective, are they managing their own stress adequately? Do they have work-life balance? They both say, yes. (Really? I wonder …) Just to be sure, I hunted around for an objective way of measuring their stress.

The Perceived Stress Scale

The Perceived Stress Scale (PSS) was designed in the 1980s. It measures a person’s subjective interpretation of a stressor, rather than the frequency of specific life events (divorce, moving, etc.). Studies show that people who score high on the PSS are more likely to have high cortisol, depression, common colds, slower wound healing, and cellular damage associated with accelerated aging. Research also shows that people who participate in vigorous physical activity report lower perceived stress on the PSS. Neither Ben nor Candace scored high on the PSS. Interesting! Being busy doesn’t necessarily trigger the stress response. Perception and level of physical activity may be making a big difference for Candace and Ben. They have reached a balance that works for them but might not for someone else.

So what did I learn about perception of stress for my patients? Variability in reaction to stress means I should never make assumptions about stress and busyness without checking in with perception first. I might start using the Perceived Stress Scale to help decide how fast or slow someone’s treatment plan should be implemented. If any of you are inspired to run marathons or Ironman triathlons, but are intimidated by Tetris-style scheduling, check out Leo Babauta’s approach for getting things done. On his blog Zen Habits and in his book The Power of Less, Babauta helps you meet your goals by limiting yourself to the essential and eliminating the unnecessary. A big thanks to the Wagners for answering loads of questions!

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The Healing Power of Being in Nature

One of the highlights of my year is a fall wilderness trip with friends to Algonquin Park or somewhere on the Canadian Shield. We paddle through lakes and streams and then portage our belongings as we traverse trails in the woods from lake to lake. The scenery is magnificent – beyond every corner is another Group of 7 painting. The trips are fun, physically challenging and, most importantly, mentally rejuvenating. As we go deeper in the woods, my usual daily worries seem to dissolve and fade away. Stress seems a distant memory, and I resolve to bring what I learn from that experience back into my daily life.

your brain on nature - The Healing Power of Being in Nature

As it happens, I’m not the only one who feels less stressed in nature. There is a wealth of research that shows nature’s profound influence on our mental health and happiness. Much of it is compiled in “Your Brain on Nature”, a recently published book by medical doctor Eva Selhub and naturopathic doctor Alan Logan. The results are solid and conclusive. An important key to improved health is to get outdoors.

Roger S. Ulrich was a pioneer in the field of stress physiology and nature. In the 1980’s, he and his research team measured higher alpha wave amplitudes in the brains of subjects exposed to scenes of nature. (Higher alpha wave activity is associated with increased production of serotonin – the “happy” chemical in our nervous system.) Ulrich also studied muscle tension, and heart activity (with EKGs) of undergraduate students and found that when played a stressful video followed by a nature video, the nature scenes offset the effects of the stress.

Ulrich’s findings have been replicated in more recent research. A 2004 Japanese study showed that the presence of green plants lowers blood pressure and heart rate and increased alpha wave activity in patients with mental illness. Dr. Yoshifumi Miyazaki of Chiba University found lower levels of the stress hormone cortisol in subjects after 40 minute walks in the forest compared to those who took laboratory walks.

It’s no secret that the internet, texting and social media like twitter and Facebook have an almost addictive quality. When we hear that familiar ‘ding’ telling us we have mail, the body releases dopamine, a neurotransmitter involved in the brain’s reward system. We are wired to crave information. As modern technologies provide us with instant satisfaction to that desire, it’s no wonder that our screen time has eclipsed our time in nature. But this trend is occurring at the expense of our mental health. Long term studies are showing screen media consumption is associated with more depression, social anxiety, psychological difficulties and less sleep.

Nature also seems to improve our cognitive abilities. A 2004 study from University of Illinois reported that “green time” improved symptoms of ADHD – concentration and impulse control – in children. Activities conducted in green outdoor settings were associated with milder ADHD symptoms immediately afterward.

Unfortunately, as the health benefits of nature become clear, we are spending less and less time out of doors, and more time in front of a screen. Young people spend, on average, a staggering 7 hours and 38 minutes each day using entertainment media. Half of them have a console video game player in their bedroom and seven out of ten have a TV in their room. An Ipsos Reid poll says 59% of Canadian teens “can’t live without” the internet. And a survey reported in the Chicago Tribune showed that 40% of iPhone users would rather give up brushing their teeth for a week than go without their phone!

So as screen time increases for most people, time in nature decreases and stress and anxiety rates rise. People are losing their connection to nature and becoming less tuned in to the restorative benefits to our mental health. And as Selhub and Logan suggest, there is also an environmental loss: “It’s not possible to cultivate true concern and empathy for nature while being completely detached from it”. Less time in nature is bad news for not only our health, but for environmental conservation.

So our green spaces need to be protected. Access to nature, especially in the urban core or lower income areas where it hasn’t always been made available, needs to become more of a priority. And people need to be made more aware of the psychological benefits of connecting to nature. How we spend our leisure time is critical to our own health and the health of the planet.

Since reading “Your Brain on Nature” I have been excited to prescribe “time in nature” to some of my patients. And I’m finding people are generally receptive to such a simple solution. Like many naturopathic treatments, there is some effort involved and new habits to be formed. But the payoff is real and measurable, and a good reminder that the answers to our health concerns aren’t always in pill-form.

To see the full range of services available, visit naturopathic medicine services at CARESPACE.

Telling Your Story

I recently spent some time reflecting on my father’s childhood. His was a traumatic one, to say the least: physical and emotional abuse, hunger and poverty, running loose in Austrian refugee camps, and the deaths of his parents in the aftermath of World War II. I knew the basic story-line, but dad never really talked about it. I realized as he was turning 82, that I would like to know more details. So I asked him if I could interview him about his childhood and write it all down in a narrative format. I wondered what he remembered that he hadn’t already shared. And what would the interview process be like for both him and me?

My father is a unique individual. He is funny and confident, warm and positive. He likes hugging people and owns a clown costume that he once wore crossing the Canada-US border. Most people who have met him over the years wouldn’t guess he had such a fractured past.

The trauma my father experienced as a child, never really showed. But the loss of my mother in 2006 marked a shift in my father’s well-being. He began to worry more, and was more unsettled. His sleep became fitful and he started taking pills for anxiety. He really hasn’t seemed like the same carefree father that raised my sisters and I. So I wasn’t sure how he would react to revisiting his past with me. I did not want to risk re-traumatizing my father!

The Project

When I introduced the idea to him in September of last year, he seemed indifferent but willing. So I rented some recording equipment and headed to his place in Listowel. I pressed record and started asking him questions. I made sure we had frequent breaks and I would check in – “how are you feeling?” “Oh fine, fine. No problem. I don’t feel anything.” So I would continue. I did that several times over 2 months.

As the fall progressed, he didn’t seem upset or distraught about the project, but he did seem more engaged. He called me often with a detail he remembered, and would call one of his cousins for verification. And he seemed more enthusiastic about the interviews.

In the first weekend of December, I stayed at his place to put it all together into a book format. He was doing the final proof-read and I was sprawled out in his living room with my laptop. At one point, I casually asked him how his anxiety was doing and his reply surprised me. “I don’t have it anymore, since doing this book. It’s like a big weight has been lifted!”

Really? Could the process of telling his story have lightened his load enough to resolve his anxious state? Being in healthcare, as a naturopath, and watching many of my patients struggle with anxiety, I wanted to learn more about just what had happened with my father. So I did some digging…

Storytelling

As defined, storytelling, either oral or written, is a way of making sense of the world around us. Every culture shares stories to entertain or educate the next generation on heritage or moral values. Movies and books largely play that role in North America, but there is renewed interest in more traditional storytelling too. One of my favourite podcasts is called The Moth, where people get up on stage and share personal stories live, without notes. Each week, it’s a mix of stories, all different, all personal. And I’ve noticed that in the very best ones, the storyteller is showing his or her vulnerability.

Vulnerability

Brene Brown is a researcher on vulnerability and shame. You may have seen one of her popular TEDtalks Brown suggests from her research that telling the story of “who you are” is all about being vulnerable. And that vulnerability allows for a deeper connection between the storyteller and the listener. She says vulnerability is at the core of shame and our struggle for worthiness, but is also the basis for joy and belonging and love.

My father and I shared an unforgettable experience that brought us closer together. He opened up about his past in a way that maybe he never had before and I was a witness to it. Keeping Brown’s research in mind, I’m wondering if dad had some shame around his past that was released when he told his story – and when he was seen fully by someone close to him.

Therapeutic Storytelling

Author and folklore scholar Elaine Lawless believes there is real therapeutic value in telling one’s story. She studied the stories of homeless women who had escaped domestic violence. Says Lawless “…this process provides new avenues for understanding and identity formation. Language is utilised to bear witness to their lives”(Elaine Lawless. Women Escaping Violence: Empowerment through Narrative, page 123)

Dr. Lissa Rankin is a physician and author who also writes of the therapeutic value of telling one’s story. From her Psychology Today article: “Every time you tell your story and someone else who cares bears witness to it, you turn off the body’s stress responses, flipping off toxic stress hormones like cortisol and epinephrine and flipping on relaxation responses that release healing hormones like oxytocin, dopamine, nitric oxide, and endorphins. Not only does this turn on the body’s innate self-repair mechanisms and function as preventative medicine—or treatment if you’re sick. It also relaxes your nervous system and helps heal your mind of depression, anxiety, fear, anger, and feelings of disconnection.”

The Connection

Very interesting! It looks like there are a few researchers out there who would validate my dad’s experience. The act of telling his full story, to someone he cares about, was not only an expression of love and connection, but may have triggered a neurochemical alteration that decreased his anxiety.

I’m curious to learn more about therapeutic storytelling because I think this field has the potential to really expand our treatment tools for those with anxiety. Above all, I’m grateful for this powerful experience with a remarkable man I’m lucky enough to call dad.

For a deeper look at care approaches, explore naturopathic medicine at CARESPACE.

Recipe: Pesto

Although it should be just a few simple ingredients, store-bought pesto often has all sorts of additives. You can’t beat fresh, homemade pesto! We often make a lot of it in the summer when there’s lots of basil and then freeze it in small containers for winter. Our naturopaths and dietitians at CARESPACE have many recipes they want to share!

Ingredients

3 Tbsp pine nuts or sunflower seeds (they’re cheaper!)
1 ¼ c fresh basil leaves
2 cloves garlic
¼ c olive oil
salt and pepper

Directions

Process nuts until fine.
Add remaining ingredients except oil and chop 30 seconds.
Slowly add oil to make smooth sauce.
Season with salt and pepper, and add oil or basil to adjust desired consistency.

For more information on nutrition and health, visit our naturopathic medicine services page.

Viewing Photos of Baby Animals Increases Productivity

As you may have heard, a new (awesome) study was released suggesting that viewing photos of adorable baby animals actually increases productivity. This is somewhat reassuring to a large number of office workers who spend work-time emailing cute photos to each other and frequently changing the desktop photos of their pets. (“Yeah, I was just trying to increase my productivity, that’s it.”)

In the study, university students were asked to sort through photos of baby animals, adult animals, or pleasant-looking foods. They were then required to complete various tasks requiring focused attention. Performance improved after viewing baby animals compared to the less cute photos, demonstrating more accuracy and better focus.

baby animals and productivity chart - Viewing Photos of Baby Animals Increases Productivity

The research team from Japan behind the study suggest the results could be interpreted in one of two ways, using an approach motivation theory or nurturant love theory. If the first theory is correct, the “cuteness-triggered positive emotion” induced by viewing the baby animals has high approach motivation – something that makes us want to go out and achieve something – and therefore causes a narrowed attentional focus. If the second theory is correct, the photos of baby animals induce nurturant love – the feeling of love and concern for another’s well-being – that motivates caregiving behaviour which includes heightened attention.

These theories sound plausible, and I’m not a psychologist. But as a naturopathic doctor, I wonder about the physiological effect that viewing fuzzy adorable animals has on stress hormones like cortisol. There is research showing that humans experience a measurable reduction in blood cortisol when petting dogs.

So therefore when you click on the photo that your mother-in-law sent in the middle of the workday, maybe it’s the reduction in cortisol that improves your productivity. If that’s the case, then she is also helping improve your immune system, lowering your blood pressure, reducing cellular damage, prolonging your life and having many more health benefits that occur when cortisol levels are normalized. (aaaaawwwww!)

You can explore care information through CARESPACE naturopathic medicine.

Fecal Transplants: Repoopulating* the Gut

According to Health Canada, Clostridium difficile is the leading cause of infectious diarrhea in Canadian hospitals and long-term health facilities. And 1 in 10 patients who contract the infection will die from it. In January of this year, a landmark study from the New England Journal of Medicine showed that fecal transplants were by far the best way of curing persistent intestinal infections caused by C. difficile. In a fecal transplant the stool of a healthy person is put it into the digestive tract of an infected individual. That’s right. Fecal. Transplant.

Although this procedure has been performed for years, this is the first time a randomized controlled trial comparing fecal transplants to antibiotics has been done.

In this study, the participants who received the transplants had a cure rate of 94% compared to only 31% in those who received the antibiotic vancomycin, and 23% for a third group who received a bowel lavage followed by vancomycin. The results were so conclusive, the researchers actually had to stop the trial early because the monitoring board overseeing the trial determined that it was not ethical to withhold the transplants from the other participants.

To do this procedure, a healthy donor’s stool is screened for infectious organisms like parasites, then blended, mixed with salt water, and pumped into the gut via an enema or, as in this study, through a nasal tube snaked down into the intestines. The theory is that the bacteria in the healthy gut are used to repopulate the normal mix of bacteria in the person infected with C. difficile and crowd out the disease-causing agent.

But…you may wonder…could we not just give probiotic supplements to the patients and skip the (icky) poop-through-the-nose-tube part? Possibly. Only weeks ago, Health Canada approve Bio-K, a Canadian-made fermented milk-based probiotic product, as an effective means of preventing C. difficile. A study published in 2010 in the American Journal of Gastroenterology showed a 95% drop in the number of patients who contracted Clostridium difficile after being given two dose of Bio-K. More studies can determine whether Bio-K could be as effective in curing C. difficile as it is in preventing it.

So far, fecal transplants are a “niche” procedure, not widely performed by physicians. The procedure has been used on an “ad hoc basis” for 50 years and has always performed well in studies (although this recent study is seemingly the best designed). One professor at the University of Calgary, Dr. Tom Louie, has done more than 100 fecal transplants and looks favourably on the new study: “Overall I think this paper is an important paper to say that performing fecal transplants does work.”

If we’ve known for years that the procedure works, why hasn’t it been used more? Maryn McKenna wrote a well publicized article about the fecal transplants for Scientific American over a year ago. Since then she has received more than 100 emails from patients with C. difficile who want to try the procedure but cannot find a doctor who agrees that “the procedure has merit”. McKenna speculates that doctors’ distaste for the procedure is the main barrier to it’s wider use. And, because feces is decidedly unpatentable, big pharma have not stepped in to give the procedure the push it needs.

Naturopathic doctors have long emphasized the importance of restoring and maintaining a healthy gut microbiome as a cornerstone of overall health. In the case of Clostridium difficile, where the delicate balance of gut flora is severely disrupted, NDs may offer a complementary approach to support recovery and prevention. While they do not perform fecal transplants, naturopaths can play a valuable role in post-treatment care by recommending targeted probiotics, prebiotic-rich foods, and personalized nutrition strategies aimed at rebuilding microbial diversity. They also focus on reducing inflammation, supporting immune function, and identifying underlying contributors to gut dysbiosis, which can help minimize the risk of recurrent infections. As research continues to highlight the gut’s central role in health, naturopathic care offers a proactive, integrative option that aligns with microbiome-centered approaches like fecal transplantation.

Let’s hope that this new study gives fecal transplants more attention and that public pressure can make the procedure more widely available. This would prevent much human suffering and needless deaths – which should be the goal of any good health care system, shouldn’t it?

(*whereas I’d love to take credit for the term “rePOOPulate”, alas, a Canadian group of doctors beat me to it)

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Laughter is the Best Medicine

According to psychologist Dr. Cliff Arnill, the most depressing day of the year is the third Monday of January. This year “Blue Monday” was January 21st. Although the date seems rather arbitrary, it is no secret that many people’s moods tend to be lower at this time of year. So I’d like to help beat the mid-winter blues by talking about the health benefits of laughter and humour.

It’s kind of a no-brainer: laughter is good for you. And the research backs that up. For example, a University of Maryland study showed that laughter helps blood vessels function better. Subjects were randomly assigned to either watch this funny movie:

or a movie that produced mental stress like this one:

saving private ryan - Laughter is the Best Medicine

Then they switched. After subjects watched the funny movie their blood vessels expanded and there was increased blood flow; but after watching the stressful movie, the vessels constricted and blood flow was reduced.

The beneficial effect of laughter and humour on the immune system has been well-documented. In an Indiana State University study, participants who watched a funny movie had reduced stress and higher activity of natural killer cells (immune cells important in fighting cancer). Several studies show an increase in IgA (immunoglobulins that help protect us against upper respiratory infections) as a response to watching comedy programs.

Oxford researcher Robin Dunbar has shown that laughter and humour increase the body’s production of endorphins, the brain’s feel-good hormones. He raised his subjects’ ability to tolerate pain by exposing them to comedy programs. An increase in endorphins can improve the body’s ability to handle pain.

Laughter is good for you psychologically as well. Herbert Lefcourt, a psychologist formerly of University of Waterloo demonstrated that the ability to sense humour can moderate stressful events and buffer mood disturbances in response to negative life events.

If you are struggling with mental health concerns, CARESPACE psychotherapists can help. Reach out today!

To see how this approach to care may be used, learn more about naturopathic medicine at CARESPACE.

Upsetting the Balance: Endocrine Disruptors and Your Health

In Aamjiwnaang First Nation, near Sarnia, Ontario, there aren’t enough boys to have a hockey team. And although there are three girls’ baseball teams, there is only one boys’ baseball team. This isn’t for lack of interest in sports, but because the community has seen a drastic decline in the number of boys being born in recent years. By 2003, the ratio of girls to boys being born was 2 to 1, one of the biggest ever reported.

A decline in male births is being seen worldwide. Since 1970, there are 3 million fewer baby boys in industrial nations. If this sounds like a real threat to the survival of our species, that’s because it is. It doesn’t take an epidemiologist to accurately predict what might happen in the future if this pattern continues.

Aamjiwnaang is located in the heart of Ontario’s Chemical Valley, and is surrounded on three sides by chemical and manufacturing facilities. Three of the top 10 air polluters in Ontario are within 25 km of the reserve. Noxious smells are a part of life on the reserve and PCBs are one of the chemicals found in elevated levels in Aamjiwnaang’s soil. Researchers have identified the high exposure to these chemicals as the likely reason fewer boys are being born in Aamjiwnaang (and elsewhere). Chemical exposure may be causing changes at conception and disrupting the reproductive cycle which make it harder for male embryos to survive.

Chemicals such as PCB’s that enter your body and interfere with your natural hormones are known as endocrine disruptors, the latest toxins to concern Canadian consumers. Research is implicating these chemicals in reduced fertility rates, increased reproductive cancer risk, the obesity epidemic, and genital abnormalities. And from rubber ducks to makeup to canned foods, they can be found virtually everywhere. But how worried should we be?

There is mounting evidence that endocrine disruptors are a real threat. One of the first well-documented cases happened in 1993 when Louis Guillette was doing research on alligators in Lake Apopka, Florida. He and his team discovered startling reproductive abnormalities. The young male alligators had very high estrogen levels, very low testosterone levels, and reduced penis size. This was traced back to a severe pesticide spill in the lake in 1980. The pesticides were DDT and DICOFOL – two known endocrine disruptors. More recently, similar hormonal irregularities have been discovered in male alligators from another Florida lake – Lake Okeechobee – that had no such direct exposure to the pesticides, a sign that the impact of hormone disruptive chemicals may be more widespread.

In 2009, the Endocrine Society, an international scientific group of endocrinologists, issued the first ever statement identifying endocrine-disrupting chemicals as a significant concern to public health. “From chemicals in pesticides, food, plastic bottles and other items that we use every day, the concern is real,” said Robert M. Carey, MD, president of The Endocrine Society. “In this Scientific Statement on endocrine-disrupting chemicals— developed by a group of experts in the field—we present evidence that shows endocrine disruptors have effects on male and female reproduction, breast development and cancer, prostate cancer, neuroendocrinology, thyroid disease, metabolism and obesity, and cardiovascular endocrinology.” Endocrine-disrupting chemicals that were identified by the Endocrine Society include industrial solvents (like PCBs), plastics and plasticizers (like bisphenol A and phthalates), pesticides (like DDT), fungicides and pharmaceuticals.

One of these chemicals, Bisphenol A (BPA) has been in the spotlight in recent years. BPA is a ubiquitous chemical that makes plastics more pliable. It is found in baby bottles, drinking cups, food storage containers, dental sealants, tableware, cell phones, toys, some medical devices and linings in food cans. Nearly all of us have elevated levels of BPA in our bodies and even very low doses have been linked to health effects such as low sperm counts, prostate and testicular abnormalities, and early onset of puberty. In 2008, Canada banned the import and sale of baby bottles that contain the substance. And in 2010, Canada became the first country to declare BPA a toxic substance. Some plastics manufacturers have been quick to find replacements and declare their products “BPA-free”. Unfortunately research now suggests that many of the chemical substitutes are no better than BPA and that the BPA-free products still leach estrogen-mimicking chemicals.

Another group of chemicals on the Endocrine Society’s list is phthalates. Phthalates are a class of chemical compounds that soften plastics and hold scents and colours. They are widely used in body care products like shampoo, cosmetics and fragrances. Exposure to phthalates can elevate estrogen in males, and hinder boys’ masculine development. In addition, mothers’ exposure to phthalates in pregnancy has been linked to testicular abnormalities and smaller penises in their sons. Because of the health risks, products with phthalates have been banned in the European Union since 2006. Unfortunately, the Canadian government has been much slower to act. “I don’t see Canada doing anything to regulate cosmetics” says Jessica Burman Zinger, owner of Cocoon Apothecary, a chemical free cosmetics line from Waterloo, Ontario. “It is a self-regulated industry similar to the US…Companies will continue to put toxic chemicals in products as long as we keep buying them.”

Naturopathic doctors are increasingly stepping in to help individuals reduce their exposure to endocrine-disrupting chemicals and support the body’s natural detoxification systems. By taking a whole-person approach, naturopaths assess a person’s lifestyle, diet, and environment to identify and limit sources of harmful chemical exposure. Through evidence-informed interventions—including liver-supportive herbs, antioxidant-rich nutrition plans, and targeted supplementation—naturopathic doctors aim to mitigate the health impacts of substances like PCBs, BPA, and phthalates. They also educate patients on choosing safer, non-toxic alternatives in everyday products and emphasize the importance of reducing cumulative toxic burden, particularly for vulnerable populations such as pregnant women and children.

As Burman Zinger says, at this point, it’s largely up to us to make educated consumer choices. Here are FIVE THINGS you can do now to reduce your exposure to endocrine disruptors:

AVOID PLASTIC food containers (especially those for hot beverages); keep soft plastics (toys, cling wraps, etc.) out of your household.
SHOP ORGANIC – To avoid pesticide exposure, buy your fruits and vegetables at a local health food store. Kitchener-Waterloo has many good ones — Eating Well Organically, or Kara’s Smart Foods, to name a few. And order a weekly organic food box: Pfenning’s Organic, Grand River Organics, and Transpire Organic are good options in KW.
SWITCH TO NATURAL body care products – All products purchased at Waterloo’s Holistic Nutrition and Olivier Waterloo are guaranteed to be free of endocrine-disrupting chemicals.
AVOID CANNED foods/beverages – buy your legumes dried and your beer in bottles to reduce your exposure to BPA
PUT PRESSURE ON industry and government. The Environmental Defense Fund and the David Suzuki Foundation are leading the charge in Canada.

For information on care pathways, visit our naturopathic medicine services page.

Pump Up Your Willpower Muscle for the Holiday

For those watching their waistline, the holiday season can be a minefield of temptations. More treats at work, and more parties with family, friends and food – all this takes stronger willpower than usual to make healthy food choices. Fortunately, there are strategies we can employ to maximize willpower which could minimize our slip ups.

The prefrontal cortex of the brain is largely responsible for self control and willpower. The development of this area is affected by our choices and activities. For example, elevated stress hormones reduce the activity level in the prefrontal cortex making it more likely to give in to immediate gratification. Getting drunk, not surprisingly, can make the prefrontal cortex very sluggish (more eggnog anyone?). And so does sleep deprivation. Researchers are linking the increase in obesity rates, in part, to the fact that we are sleeping less. Staying up all night wrapping presents makes it harder to resist that second helping of everything the next day.

Kelly McGonigal, author of The Willpower Instinct, suggests regular physical activity and yoga to strengthen your willpower – a good reason to stay active throughout the holiday season. Breath-focused meditation – even as little as 5 minutes per day – can also make a difference. And spending time in nature is very restorative to the prefrontal cortex. Over the holidays, try going for a hike with your family instead of watching a movie.

According to McGonigal, willpower can be exercised, just like your muscles. Picking a small step and doing it every day until its easy can give you more willpower over time. But kept in mind, in the short term, it’s important not to overdo it. Until you have developed your willpower “muscle” sufficiently, think of willpower as a finite resource. If you are using it up in one area of your life – like trying to quit smoking – you may not have enough left over to get through the whole day without that extra truffle.

All areas of the brain need fuel to function optimally. “If you starve yourself, you’ll have low glucose,” says Roy Baumeister, co-author of “Willpower: Rediscovering the Greatest Human Strength”. Low blood sugar means your prefrontal cortex doesn’t have the energy it needs to resist Christmas cookies. So eating regular healthy snacks – especially before a willpower-challenging event like a Christmas party – can help resist those temptations. If you need aid in recovery after the holidays, a naturopathic doctor or dietitian would be happy to assist.

So try one or two of these strategies this holiday season. And see if you can come out the other side with a stronger willpower muscle. Happy holidays!

To meet the providers delivering this care, learn more about our naturopathic medicine team.

Meditation May Reduce Loneliness and Chronic Disease in Older Adults

All too often, older adults in our community suffer from loneliness. This not only affects their quality of life, but can increase risk factors for health problems and mortality rates. And new research out of Carnegie Mellon University offers the first evidence that meditation may reduce loneliness, thereby improving the health of our senior population.

Researcher J. David Creswell randomly assigned participants (age 55-85) to receive either an eight-week Mindfulness-Based Stress Reduction program or no treatment. Findings showed that the participants’ loneliness decreased over the course of the study. Not only that, but blood samples showed decreased levels of inflammation in the body. Because inflammation can lead to heart disease, cancer and other chronic diseases, researchers concluded that meditation may reduce incidence of these diseases. Naturopaths can help reduce inflammation with dietary advice.

Mindfulness meditation involves increasing one’s awareness of the present and focusing on the moment. For mindfulness-based meditation classes locally, check out the Waterloo Riverview Dharma Centre.

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These 5 Supplements Can Enhance Your Athletic Performance

As a naturopathic doctor, I work with many athletes. I look at optimizing their nutrition and bringing the body back into balance to enhance their athletic performance. Dietary changes can help with energy, digestion and inflammation; acupuncture can improve healing time for injuries.

For many athletes, it’s hard to resist the idea that there might be a “magic pill” that offers an extra edge over their competition. Many turn to natural supplements and herbs to enhance their achievements. Magazines and websites are full of ads with guaranteed results and compelling testimonials. But which sources do you trust? This article reviews five supplements currently promoted to athletes that actually have research to back up their health claims. Whether you’re a weekend warrior or a professional athlete, these supplements can offer that extra support to help you reach your performance goals, naturally.

Vitamin C

While everyone knows exercise is good for your health, what many people don’t know is that it can also produce free radicals, acids and cellular damage. As well, intense and prolonged physical activity can suppress immune function and make athletes more susceptible to contracting colds or flues. This can inhibit training gains as time is required to recover from infections. Supplementing with antioxidants like Vitamin C can provide the protection that many athletes need. One study 1 of 92 ultramarathon runners found that supplementing with 600 mg of Vitamin C, for three weeks before a race cut the incidence of upper respiratory tract infections in half compared to the control group.

Another antioxidant, quercetin, is a bioflavinoid found in foods such as onions and apples. In a mice study2, quercetin supplementation was able to offset the susceptibility to infection associated with stressful exercise.

Creatine

Creatine is a popular supplement promoted to helping athletes who want to increase strength and lean body mass. In my opinion, the research supports the claims. Creatine helps in the production of ATP, a major energy source for muscles. Supplementation has been shown to increase the muscle’s work capacity and improve performance in high intensity exercise such as weightlifting. Also, by maximizing creatine in your body, more water is drawn into the muscle cells, causing an increase in water content and muscle mass. When a cell is well hydrated, it might accelerate its synthesis of new proteins and might also minimize protein degradation.3 .

There are several forms of creatine out there, but the only research-supported form is creatine monohydrate, and that’s what I recommend. The only substantiated possible side effect is mild digestive upset (which subsides). Reports suggest that 20% of individuals who take creatine do not respond with increased muscle mass or strength. It’s not known exactly why, but is hypothesized that these non-responders may already have high dietary intakes of creatine from whole foods (beef, fish). Vegetarians are likely to see the best gains, because of they have a very low dietary creatine intake.

Rhodiola

There are several adaptogenic – or stress-relieving — herbs that have been used for decades by professional athletes, including the Russian Olympic Team, to improve athletic performance and endurance. Siberian Ginseng, Maca Root, Panax Ginseng and Rholdiola Rosea are a few of the best. Rhodiola Rosea is an ayurvedic herb with a long history of medicinal use and some burgeoning research behind its ability to assist exercise recovery. In a Roman study4, they found a reduction of lactic acid levels and parameters of skeletal muscle damage after rigorous exercise session. In a Belgian Study5, there was a significant improvement in VO2 max (or maximal oxygen uptake) after consuming 200 mg of Rhodiola one hour prior to exercise.

Recovery Drinks

There are many commercially available Gatorade-type recovery drinks that provide fluids, carbohydrates and electrolytes for consumption during and following exercise. Those hold up well in the research. Most studies conclude that the use of these drinks for exercise longer than 30 minutes, improves exercise performance. During that exercise window, fast acting carbohydrate sources are best– and studies show dextrin and maltodextrin are superior sources.

What’s newer on the market and in the research is adding protein to that mix. A fast acting protein like hydrolyzed whey protein taken during or after exercise reduces muscle soreness and fatigue, stimulates muscle protein synthesis6, and increases recovery time from endurance, strength and interval training7.

A 2 to 1 ratio of carbs to proteins appears to be the right ratio for most. Amounts vary depending on performance goals.

Zinc

Zinc can help you maintain energy level during exercise, according to research in the American Journal of Clinical Nutrition. In a 2 year study8, participants either consumed 3.5 mg of zinc through their daily diets or took a 15 mg zinc supplement. When tested on a stationary bike, those with the extra zinc had better endurance and had lower heart rates and greater max VO2. Why? The theory is that zinc fuels enzymes in your red blood cells that clear out excess carbon dioxide during exercise. In men, zinc is also important to maintain healthy testosterone levels, and having enough available testosterone is important for athletic performance. In one study, zinc supplementation of marginally zinc-deficient normal elderly men resulted in an increase in serum testosterone.

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1Vitamin C supplementation reduces the incidence of postrace symptoms of upper-respiratory-tract infection in ultramarathon runners EM Peters, JM Goetzsche, B Grobbelaar and TD Noakes. Division of Physical Education, University of the Witwatersrand, Johannesburg, South Africa.

2Quercetin reduces susceptibility to influenza infection following stressful exercise. J. M. Davis,E. A. Murphy,J. L. McClellan, M. D. Carmichael, and J. D. Gangemi. Division of Applied Physiology, Department of Exercise Science, Arnold School of Public Health, University of South Carolina, Columbia; and Department of Microbiology and Molecular Medicine, Clemson University, Clemson, South Carolina. Submitted 27 March 2008 ; accepted in final form 14 June 2008

3Haussinger D, Roth E, Lang F, Gerok W. Cellular hydration state: an important determinant of protein catabolism in health and disease. Lancet 1993; 341: 3130-1332

4International Journal of Sports Nutrirtion and Exercise Metabolism. 2004 Jun;14(3):298-307.

5Acute Rhodiola rosea intake can improve endurance exercise performance. De Bock K, Eijnde BO, Ramaekers M, Hespel P.

6Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscel protein synthesis in humans. J Appl Physiol. 2009 Apr; 106(4):1394-402. Epub 2008 Nov 26.

7Etheridge, T, Philp, A and Watt, P.W. (2008) Single protein meal increases recovery of muscle function following an acute eccentric exercise bout. Applied Physiology, Nutrition and Metabolism, 33 (3). pp. 483-488. ISSN 1715-5320.

8Prasad AS, Mantzoros CS, Beck FWJ et al. Zinc status and serum testosterone levels of healthy adults. Nutrition 1996; 12: 344-348.

100-Mile Diet and Your Health

KW resident George Harvey was diagnosed with dangerously high blood pressure when he was only 19 years old. This surprised George, as he was not overweight and assumed he was healthy. He was immediately put on betablockers and monitored closely. Eventually George was switched to diuretics, but was resigned to a lifetime of taking blood pressure medication, due to the severity of his condition. He had never been told anything different.

That was 10 years ago. This past summer, George and his wife Sheila decided to join the Healing Path Centre for Natural Medicine and over 100 Waterloo Region residents on 100 days of local eating. They purged their cupboards of all processed foods and other foods not grown within 100 miles. They then spent the summer enjoying fresh local produce from LOFT, Millbank Cheese, St. Jacob’s Market, Grassroots Organics, and their local butcher.

Within a month of starting the 100-mile Challenge, George and Sheila had more energy and were feeling great. And, curiously, George noticed that his blood pressure was normal every time he measured it. In fact, by the end of the summer, his MD gave him the go-ahead to go off his medication entirely! “If we knew 10 years ago that we could have CURED him with food…”, said Sheila “I still can’t believe it”.

A quick survey of participants from the 100-Mile Challenge reveals many similar stories of the positive health benefits of the 100-mile diet. By simply supporting local farmers, residents of Waterloo Region lost weight, had more energy and reduced their need for medications. This was exciting news for naturopathic doctors Rachel Vanden Berg and myself who launched the program without knowing how the summer would unfold. We did assume that eating locally for most people would have a positive impact on their health — less junk food and more fresh produce — that’s good, right? And the anecdotal evidence from participants like George and Sheila certainly supported our assumption.

Intrigued, I wanted to explore this further. Initial results seemed consistently positive. But could this be sustained in the long-term? Would life without foods like olive oil and almonds eventually results in nutritional deficiencies? So I did an experiment. I asked for three volunteers to help me figure out if the 100-mile diet was as healthy as it should be.

METHOD

Each of the three participants (1 adult male and 2 adult females) recorded exact quantities and ingredients of what they were eating for three full days. I used nutritiondata.com to input the data, add all of the meals together and find the nutrient profile for an average day on the 100-mile diet. This is not necessarily statistically representative, but I think it gives enough data for us to make some comments.

The average calorie intake for the volunteers was 1652 calories per day. The recommended daily requirements for nutrition data are based on a 2000 calorie per day diet, so I was looking for at least 83% of the requirement met (1652/2000 x 100 = 82.3%) for all vitamins and minerals.

OBSERVATIONS

First off, the caloric intake of the volunteers was a little lower than average: 1652 calories per day. According to Statistics Canada (Data source: 2004 Canadian Community Health Survey: Nutrition), the average Canadian eats between 1514 and 2894 calories per day, depending on age category and sex. If 100-mile dieters were eating on average less than their non-local counterparts, it could account for some of the weight loss that some participants experienced.

Next we look at the macronutrient ratio of the participants: 49% carbohydrates, 32% fats and 18% proteins (plus 1% alcohol). Many people do well on a similar ratio, and it definitely falls in what is conventionally considered a healthy range. Looking further into the fats profile introduces a problematic issue. The omega-3 fatty acid to omega-6 fatty acid ratio of the participants’ diet was 1:15. Optimal healthy ranges are more like 1:1 or 1:4. Although, the participants’ ratio is not any worse that the standard North American Diet, the problem is that sources of omega-3s – fish and flax – on the 100-mile diet are slim, so improving the ratio can be difficult. Local fish is available but consuming too much on the 100-mile diet could results in mercury levels that exceed recommended limits. Ground flax seed is available, but does not contain as much omega-3 as the flax oil would, which is not available locally. Of the main oils available – canola and sunflower – canola is a better choice because it does contain some omega-3’s. The choice becomes complicated because the canola oild that is available is not organic and therefore could be genetically modified. The bottom line? Ground flax seed and canola oil (in small amounts) can improve the ratio, but it is likely not possible to reach desired omega-3 to omega-6 ratio on the 100-mile diet.

Now in terms of micro-nutrients – the vitamins and minerals – the 100-mile diet overall looks very good, with a few exceptions. Vitamin E, calcium and iron were a little low in the diets analyzed. Sodium is lower than average which is a good thing and could account for some participants’ lower blood pressure. Zinc is low – possibly due to the unavailability of some sources like pumpkin seeds. One participant noticed white spots on her nails after starting the diet – a sign of zinc deficiency. Vitamin D is low, which shouldn’t be a problem in the summer, if sun exposure is a possibility. In the winter, supplementation should be considered. Vitamin B12 is low in the participants, which brings up an interesting issue. Food sources include beef, cheese, milk, egg, chicken – all animal sources. I don’t think there are any local vegetarian sources of vitamin B12, so long term, the strict 100-mile vegetarian could run into a deficiency situation.

RECOMMENDATIONS

I’ve seen a lot of diets analyzed in this method, and overall, the 100-mile diet looks quite good. The focus on whole foods and away from processed foods is key to the health benefits. However, if this were a long-term lifestyle choice, I would recommend the following modifications:

growing and harvesting seeds from sunflowers and pumpkins until they are available commercially; or eating non-local nuts and seeds (for vitamin E, calcium and other minerals, healthy fats);
fish or flax oil supplementation (for omega-3s);
Vitamin D supplementation, at least in the winter months;
Vitamin B12 capsules for vegetarians;
And many folks would benefit from multi-vitamin-mineral supplementation.

Interesting! With only a few modifications, the 100-mile diet looks like an excellent long-term lifestyle choice for your health — in Waterloo Region, anyway. George and Sheila and many others have experienced the benefits firsthand.

Local Sources of key vitamins and minerals

Calcium – milk and other dairy products, broccoli and dark leafy greens such as kale and swiss chard;

Iron – beef, dark leafy greens, and kidney beans.

Zinc – beef, turkey, dairy, potato, oats, legumes.

Vitamin E – sunflower oil, tempeh, peanuts and sweet potato.

To review the range of services offered, visit CARESPACE naturopathic medicine services.

Multitasking

It’s 8:00 am. You’re making oatmeal, helping your son with his homework, getting lunches ready for the family, and the phone rings. Before you know it you’re juggling too many things, all at once, and you feel that your day has already become complicated. This feeling continues at work. You’re writing a report for your supervisor, you receive an urgent email that needs to be addressed, and your colleague pops her head in to remind you that she’s waiting for you to sign off on her project. Again, you’re juggling. When you finally get home from work, dinner’s over, the kids are in bed. You need to answer some emails, so you sit down with your laptop in front of the television. Even in leisure, you’re multitasking.

Multitasking is a computing term that means doing, or trying to do, more than one thing at once. Changes in society seem to have made our lives more complex, and made multitasking seem more necessary than ever. In some workplaces, staff reductions means many office employees are left taking on more tasks than before. E-mail and text communication causes more frequent interruptions. Often both adults in a household are working outside the home, meaning that shared responsibilities of childcare and housework must be done in less time. Walking and texting. Answering emails while we eat lunch. What affect is all of this having? Are we losing focus? Are we more stressed? Are people who multitask more efficient, or are they actually less?

I have never identified myself as an adept multitasker. My patients know not to ask me any hard questions when I’m inserting acupuncture needles. (Once I let them know, they usually comply!) But I have also noticed a tendency in myself lately that concerns me. When I sit down, say, to write an article for a blog post, it’s not long before I’m checking my email. Or my mind wanders and I end up working on a patient case, or watering the plants. The changes in media and our work lives haven’t improved my ability to multitask, but have they diminished my ability to concentrate?

To delve into this further I turned to the recent research on multitasking. Dr. Gloria Mark is a leading expert on work from University of California, Irvine and she studies interruptions and multitasking. So far, she has discovered that the average employee is interrupted and changes tasks every 3 minutes and has a maximum focus limit of 12 minutes. Wow. Her findings show that the tasks are usually resumed on the same day and most within 23 minutes of the interruption. That’s good. But there is a cost as well. People in Mark’s study who were interrupted scored significantly higher stress levels compared to those who weren’t interrupted. This has implications for long-term health, as the stresses of life take their toll on our nervous system, our cardiovascular system, our energy levels, and more.

Dr. Edward Hallowell, a psychiatrist in Sudbury, Massachussettes and an expert in Attention Deficit Disorder (ADD), has seen a 10-fold increase in the number of patients exhibiting ADD-like behaviours, but of a work-induced variety. These patients are irritable, feeling pressured to make decisions quickly, and concerned with declining productivity at work. Hallowell calls this condition attention-deficit trait, or ADT. When we get overwhelmed with incoming messages and overloaded with too many tasks, we are unable to prioritize. This increases our impulsiveness, our distractibility and feelings of stress (is anyone relating to this right now?).

The younger generation is growing up surrounded by technologies like smart phones and laptops that encourage multitasking. Students now do their homework, watch Youtube, listen to music while they text their friends. In fact, seventy percent of people under 35 are online while they watch TV. This generation is probably better able to handle different media at the same time then the rest of us, and it’s possible that it may be less stressful for them. But they aren’t necessarily better at it. A recent Stanford study conducted by Dr. Clifford Nass concluded that multitaskers are more easily distracted and less able to ignore irrelevant information than non-multitaskers. When comparing such things as memory, ability to switch from one task to another and being able to focus on a task, people who did a lot of multitasking didn’t score as well as others.

So if multitasking isn’t improving our performance, why do we do it? Some researchers now link multitasking to dopamine – a feel-good neurochemical. Dopamine is released when we’re stimulated by new things – such as an unread email. Our need for a dopamine “fix” may be driving us to multitask.

Many researchers would suggest that we actually can’t do two things at one time effectively. There is apparently a bottleneck in the brain for decision-making so that when trying to do two tasks, one of them is slowed down. The region in the prefrontal cortex involved in decision-making can only process one decision at a time, in a serial fashion. Therefore when we are doing two things at once there are usually delays or mistakes. This bottleneck theory comes in to play when driving a car and talking on your cellphone. Both can be done at once if neither is too involved (i.e. driving in very familiar territory, while talking to a friend about something mundane) until a decision has to be made such as when approaching a busy intersection. Then, the attempt to multitask can cost you your life.

More stress, less ability to focus … wait! I know how to treat this! Natural health, like naturopathic medicine, has a lot to offer the ADT generation. Herbal tonics, vitamin supplements and acupuncture can provide strength to a frazzled nervous system. Yoga and meditation are great tools to help quiet a distracted mind. Deep breathing techniques can help with a sense of relaxation. These are tools at my disposal that can help my patients and me become less distracted. And based on the research, I’d also do well to avoid multitasking when I can: ignoring my email in the evening, turning off music when I’m working, and trying, when I can, to resist the allure of the internet as it just adds to my stress and reduces my ability to focus. So the next time I have a question that needs googling, I may just find myself at the public library looking up information in actual books.

For further details on care approaches, explore naturopathic medicine at CARESPACE.

Attitude Isn’t Everything

A recent study published in the journal Cancer caught my eye. University of Pennsylvania researchers looked at the role of attitude in the survival rates of cancer patients. They found that neither positive nor negative emotional status predict how long a person with cancer will survive.

The five-year study involved nearly 1,100 patients undergoing treatment for head and neck cancer. Participants completed a survey including items that assessed emotional well-being, such as “I am losing hope in my fight against my illness”. Researchers concluded that at the end of the five years, the level of optimism or pessimism displayed in the participants’ responses had no effect on the course of the illness or the patients’ survival.

Study researcher James Coyne says, “We anticipated finding that emotional well-being would predict the outcome of cancer. We exhaustively looked for it, and we concluded there is no effect for emotional well-being on cancer outcome.” I was somewhat surprised at the results myself, so I did some further digging into medical journals and discovered that this isn’t the first cancer-attitude study to come to the same conclusion.

Interesting. I have a long-held belief that our thoughts and emotions have a significant effect on our health. Is this study contradicting that belief? Isn’t there overwhelming evidence to support the mind-body connection?

I think most of us have noticed that when our minds are under stress, our body is affected. For example, when you feel angry (mind), your blood pressure is likely to rise (body). And you may be more likely to get a cold when you are under more stress at work or school.

One of the first to show the science behind the mind-body connection was psychoneuroimmunlogist (phewf!) Candace Pert. In the 1970s she discovered that protein molecules called neuropeptides are found in the cell walls of both the brain and the immune system; in other words, the very same chemicals that are in the mind are in the body, providing a biochemical basis for the interdependent communication between mind and body.

Pert’s discovery is just the tip of the iceberg. There is now a wealth of research to back up this connection. In fact a meta-analysis of almost 75 studies examining stress and immune system function showed a clear link between naturalistic stressors (such as divorce, unemployment) and a reduction in the number of circulating immune cells. Studies on humour and immunity show a positive correlation with the time a person spends laughing and their ability to recover from illness. This wealth of evidence appears to be incongruent with the University of Pennsylvania’s findings. The mind-body connection is clearly a complicated one and we have much more to learn.

The Secret is the title of a self-help film and book that promotes a profound belief in the mind-body connection. Proponents of The Secret suggest that everything – including disease and health – is a manifestation of our thoughts. The Secret teachers believe the mind has great power over the disease process. One interviewee in the film tells of a woman whose breast cancer spontaneously resolved, after she adopted the style of positive thinking promoted in the film.

According to The Secret, what we project outward – our attitudes, emotions and energy – is what we attract to us. If we are always depressed, for example, then that’s what we project in our “energy field” and, as a result, we attract people and situations that are more depressing. Furthermore, if we want to have something, all we have to do is envision it and it will be ours. “We can sit down and dictate what we want to come into our life and with absolute certainty it will arrive” says Bob Proctor, philosopher and teacher of The Secret. “You are the designer of your destiny”, states Lisa Nichols, another teacher, “…and the outcome is whatever you choose.” Hmmm. But what if someone has an illness and the outcome is an unfavourable one? Did the person not think positively enough? Are we blaming the victim here?

My mother recently lost an all-too-brief battle with cancer. She found out in early April 2006 that she had a tumour in her abdomen and within two months she had passed away. Throughout her illness she put on a brave face and looked for ways to fight the cancer. She knew that her death was imminent, but that she (and those around her) would be better served by having a positive attitude and looking for opportunities to have hope. I was so proud of her. There is such a pure and fragile beauty to the hope that people often manage to evoke in the face of tragedy.

But what would The Secret teachers think? Did my mother somehow attract the cancer into her life? And was her attitude not positive enough to beat it? It’s an interpretation of the mind-body connection that I’m not comfortable with.

Reading about the University of Pennsylvania study actually gave me some reassurance when thinking about my mother’s experience. Mom worked hard on her attitude but she was a worrier too. Contradictory studies aside, I’m glad that there is some scientific evidence that suggests her frame of mind had nothing to do with the outcome of her illness.

I’m definitely not giving up on the mind-body connection. The weight of evidence from researchers like Pert is strong and my clinical and personal experience continues to support it. I believe my mom got a lot of benefit from positive thinking in her final 2 months. She was truly engaged in life, surrounded by friends and family, with virtually no pain until her final hours. Perhaps her attitude was a factor in her quality of life, just not the length of her life.

In the end, the role attitude plays in our health is still not clear to me. But one thing I do know, is that I accept a certain randomness to health that isn’t accounted for in The Secret. You can do all the right things and still get sick – even with a positive attitude. When this happens we often look for reasons why. But sometimes there are no reasons. Athletes have heart attacks. People with healthy lifestyles get diabetes. And organic farmers with positive attitudes die from cancer. We don’t always have control over our destiny and sometimes that’s the greatest lesson we can learn. And while a naturopath can support your well-being through prevention and natural therapies, even they would acknowledge that not everything is within our control.

For a clear overview of available care services, learn more about CARESPACE naturopathic medicine.

The Importance of a Hormone-Supporting Diet

Supplements for Hormone Balance

Lifestyle Factors That Affect Hormones

The Importance of Working with a Naturopathic Doctor

What Are the Symptoms of Atopic Dermatitis?

How CARESPACE Naturopathic Doctors Can Help

Conclusion

What is an Anti-Inflammatory Diet?

Inflammatory Foods to Avoid

Anti-Inflammatory Food Groups Included

Health Impacts of an Anti-Inflammatory Diet

Understanding the Philosophy and Benefits of Naturopathic Medicine

These principles form the bedrock of naturopathic medicine, resulting in several notable benefits for patients:

What to Expect at a Naturopathic Appointment

Conditions Naturopathic Doctors Can Help With

Integrative Approach:

Is It Worth It To See A Naturopath?

Understanding Naturopathic Doctors: Who Are They?

Frequently Asked Questions:

The Principles and Benefits of Naturopathic Medicine

The principles of naturopathic medicine give rise to several notable benefits:

What to Expect During a Naturopathic Appointment

Conditions Naturopathic Doctors Can Help With

Integrative Approach:

Benefits Of Naturopathic Doctors

What Are Some Common Reasons To See A Naturopath?

What I Need To Know Before Seeing A Naturopath

What Happens When You See A Naturopath?

Can A Naturopath Help With Weight Loss?

How Can Seniors Utilize Naturopathic Doctors?

How Can Naturopathic Medicine Help Seniors?

What Can A Senior Expect From Naturopathic Medicine?

Benefits Of Naturopathic Medicine For Seniors

What Are The Long-Term Benefits Of Naturopathic Medicine For Seniors?

How Can Naturopathic Medicine Help Young Adults?

What Can A Young Adult Expect From Naturopathic Medicine?

Benefits Of Naturopathic Medicine For Young Adults

Long-Term Benefits Of Naturopathic Medicine For Young Adults

How Can Naturopathic Medicine Help With Weight Loss?

What Can Someone Trying To Lose Weight Expect From Naturopathic Medicine?

How Long Does It Take To See Weight Loss Results From Naturopathic Medicine?

Understanding Naturopathic Medicine

Diet and Nutrition

Exercise and Physical Activity

Stress Management

Detoxification

Long-Term Benefits Of Naturopathic Medicine For Weight Loss

What Can Someone Trying To Gain Weight Expect From Naturopathic Medicine?

How Can Naturopathic Medicine Help With Weight Gain?

Benefits Of Naturopathic Medicine For Weight Gain

Long-Term Benefits Of Naturopathic Medicine For Weight Gain

How Can Naturopathic Medicine Help With Pregnancy?

What Can A Pregnant Woman Expect From Naturopathic Medicine?

Benefits Of Naturopathic Medicine For Pregnancy

Long-Term Benefits Of Naturopathic Medicine For Pregnancy

What Can A Parent Expect From Naturopathic Medicine?

How Can Naturopathic Medicine Help Parents?

Benefits Of Naturopathic Medicine For Parents

How Can Naturopathic Medicine Help Teenagers?

What Can A Teenager Expect From Naturopathic Medicine?

Why Should A Teenager Consider Naturopathic Medicine?

Benefits Of Naturopathic Medicine For Teenagers

Long-Term Benefits Of Naturopathic Medicine For Teenagers

METHOD

OBSERVATIONS

RECOMMENDATIONS

Local Sources of key vitamins and minerals

About CARESPACE

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