The Best Offence for Cold and Flu Season

 It’s a great time to talk about our immune health!  The winter is a time where we’re all trying to avoid getting sick.  Whether you go in to the office to work, have kids at home, or are simply waiting in line at the grocery store, there is usually someone within sneezing or coughing distance.

Here are a few key points to help understand what affects your immune system, how to best prevent colds and flus, and how to overcome getting sick if it catches up with you.

Arguably, the most important part of supporting immune health is decreasing factors that can burden the immune system and use up crucial energy needed to wage an immune response. The immune system can be negatively affected by many things. 

Stress 

Stress, and cortisol specifically, can directly inhibit our immune system’s ability to respond to inflammation and pathogens.

Poor sleep

Insufficient time for rest and recovery.

Poor diet

Sugar, processed foods, and excess do our bodies more harm than good.  They contribute no nutrient value, and instead create additional work for our body in order to neutralize harmful chemicals and eliminate what are bodies don't need.  Sometimes even healthy foods are not well metabolized by certain people, so it’s important to listen to our individual bodies, and take note of what works for us.

Toxicity

Air pollutants, chemicals in foods and products, pesticides and preservatives, drugs and alcohol, all require effective  detoxification in order to avoid long term damage to our cells. The more burdened our cells are, the less effective this detoxification process can become.

Inflammation

Chronic inflammation taxes our immune system on a regular basis, leaving it weakened when an immune response is needed.  Diet is a key aspect of controlling this.

All these potential burdens add up and leave us more susceptible to getting sick. We need a healthy immune system to fight off potential infections, including bacteria and viruses.  Bacteria and viruses are slightly different in how they act in the body, and therefore may require different approaches to treating them.

Viruses are typically self-limiting, and need to run their course.  They can’t survive on their own, and tend to reprogram our healthy cells to use for their own benefit.  Antimicrobials (including antibiotics) are not effective against viruses, but a strong immune system helps!

Bacteria are most often effectively eliminated with the use of herbal antimicrobials, or antibiotics when needed.  The appropriate intervention depends on severity, as sometimes our body can overcome these infections on their own as well.

In either case, but particularly with viruses, the best way to shorten duration and resolve symptoms is to improve our immune function.  Here are a few ways, we can do that:

Optimize lymphatic system

Exercise improves circulation by increasing heart rate, as well as physically moving the tissues.  Massage therapy is another great way to move the lymphatics and support drainage. Adequate hydration is what allows substances to move through the lymphatic system efficiently, including nutrients to support function, as well as wastes for elimination.

Reduce stress

There are many tools to help relax the nervous system, and calm the mind.  Remember to check in with yourself, and apply your best self-care tools when you feel the tension creeping up. This might mean setting better boundaries for yourself or those around you, incorporating a mindfulness practice, seeing a therapist, or other health practitioner.

Optimize your sleep

This is an extremely important time for the lymphatic system, particularly our glymphatic system, which nourishes and cleans up our brain tissue. Address the underlying issues that may be preventing you from getting a good sleep. This may mean looking at stress, hormone balance, blood sugar regulation, or optimizing your bedtime routine.

Nutrition

Our body requires vitamins and minerals to carry out the multitude of reactions in the body that maintain its functions.  Prioritize nutrient dense foods, that are easy to digest.  When you are sick or run down, your body needs more support. When used appropriately, supplements are a powerful additional tool for assisting the body.  It is important to consult with your physician regarding which supplements may be best for you, but here are a few of my favorites:

Vitamin D.  Considered both a fat-soluble vitamin, and a hormone.  Important in decreasing risk of auto-immunity as well as infections.

Reishi. A powerful medicinal mushroom, that supports both the nervous system and immune system.

Probiotics.  Contribute to healthy gut flora that is intricately tied to our immune system.  When healthy flora is adequate in the gut, it makes it hard for unhealthy bacteria to inhabit it.

Vitamin C.  A water soluble nutrient, that helps protect healthy cells by stimulating production of white blood cells.  WBCs defend against bacteria, viruses, and parasites.

Vitamin A.  A fat soluble nutrient, and potent antioxidant.  It works to strengthen the integrity of mucous membranes, and the immune response at the point of entry for pathogens.  Vitamin A stimulates antibody response as needed.

Zinc.  An essential trace mineral that the body doesn’t make, therefore we must get it from out diet.  It is important for both development of immune cells, and function of our immune system.

 I hope this helps to give a few options to assist you in optimizing your health over the winter, and feeling your best! If you need further support, don’t hesitate to book in with me for a more customized plan. Happy Holidays!

-       Dr. Brett Simpson, ND

A Few Reasons to Love Our Liver

We know that our livers are important organs that support our ability to detoxify, but we don't often hear about all its other amazing functions.  I wanted to highlight a few of the other vital roles the liver plays in keeping us happy and healthy.  The important thing to understand, is that when our livers are bogged by down by our daily toxic exposures, we can start to notice other areas falling out of balance.  Spoiling our livers with a little TLC, goes a long way. 

Skin. 

If the liver is bogged down, the skin in another way that our bodies will try to push out impurities.  On top of this, the liver metabolizes hormones, and if they are out of balance, our skin will also flare. 

Hormones. 

As I mentioned above, the liver processes our hormones and is part of maintaining the optimal balance or ratio of hormones to sustain our reproductive wellbeing.  When hormones are out of whack, our menstrual cycles can become irregular, we may have issues with fertility, quality of sperm is affected, moods can be volatile, and sleep will be disturbed.  The list could go on, as our hormones are key messengers that affect many other systems in the body.  The liver is also one of the main sites where our T4 thyroid hormone is converted into its active form, T3.  Without the activation of T4, we don't enjoy the benefits of a healthy thyroid. 

Digestion. 

The liver produces bile which helps break down fats in the digestive tract, and also is one way that the liver is able to promote elimination of toxins in the body.  The liver is involved in carbohydrate, protein and fat metabolism.  A sluggish liver can lead to issues breaking down the foods we eat into its absorbable parts and therefore can result in nutritional deficiencies and fatigue.  A  bogged down liver often leads to constipation as well.  

Nutrition. 

The liver is involved in nutrient metabolism as well as storage.  The liver will store fat-soluble vitamins (vitamins A, D, E, K), B12, and minerals such as copper and iron.   The liver also functions to convert certain vitamins such as vitamin D, into the active form (D3) which is responsible for the benefits of vitamin D.  

Blood sugar. 

The liver takes in glucose with the help of insulin and repackages it into glycogen stores.  These glycogen stores can then be released into the bloodstream when the cells need more glucose, and in this way, the liver helps with blood sugar regulation. 

Immune. 

The liver is constantly working to detoxify and filter the blood as it comes in from the digestive system.  It contains its own white blood cells and lymphatic system that works to extract and disarm and detain toxins (bacteria, viruses, parasites, pesticides, heavy metals, worn-out blood cells and cellular debris) before sending the blood back up to the heart, and in turn back into systemic circulation.  The liver will try to rid the body of these toxins via the colon and kidneys but will store additional toxins in an attempt to protect the rest of the body.  When the liver is burdened, we will suffer more colds and flus, have more headaches, experience more inflammation and pain, and fatigue.

 Aging. 

As we age we produce fewer antioxidants.  Antioxidants are needed to minimize damage and destruction of cells caused by the free radicals we are consistently exposed to.  We accumulate toxicity with age, and therefore, require more support in maintaining the healthy balance. 

Athletics. 

Athletes use more glucose to supply energy to muscles.  The stored glycogen in the liver is broken down and released when needed to prevent hypoglycemia and maintain energy supply to muscle cells.  This means that athletes push the liver more than the average person.

 How to support our liver:

• Minimize exposures to daily toxins.  Pollution (air, water), food (hormones, antibiotics, heavy metals, pesticides, additives), plastics (BPA, phthalates), cosmetics, fragrance (candles, air fresheners), bacteria and viruses, pharmaceuticals, radiation (cell phones, computers, flights).

• Foods to limit or avoid: Caffeinated beverages, soft drinks, alcohol, artificial flavouring, preservatives, sugar, dairy, wheat, corn, red meat, processed meat, hydrogenated fats.

• Foods to enjoy  more of: Brassica family (broccoli, Brussel sprouts, cabbage, collard), apples, beets, garlic, grapefruit, fennel, artichokes, lemon, bitter greens, fibre (psyllium, flax seeds), lecithin, apple cider vinegar, water.

• Optimize lifestyle. Exercise, reduce stress, improve sleep, hydrate adequately, try skin brushing.

• Supplementation for liver support. There are a number of supplements that can help support detoxification and therefore lighten the burden on the liver. It is best to talk to your naturopath about which supplements are best for you specifically. Antioxidants are a great place to start, but many plants have powerful constituents that are specific to liver support as well.

There are so many reasons to appreciate our liver.  It is important to understand how we affect our bodies by overburdening our livers with toxicity.   The good thing is there is also a lot we can do to minimize the workload, and support our livers many functions.  For more information, don't hesitate to book in with one of our naturopathic doctors to learn how to incorporate daily shifts, to live with a happier and healthier liver!

Fall Into This Next Season Feeling Energized and Happy

The change from summer to fall season is usually a tough one.   Many of the habits we have settled into over the warm summer months are forced to a grinding halt with more rain, less daylight hours, and cooler temperatures.  We can also become acutely aware of the loss in momentum at work after a summer of enjoying a bit more fun, and fewer to-do lists.  We can feel disoriented as we lose the ease of summer months, are forced to create new routines, and try to find new and meaningful ways to spend our time.

I love the cool fresh air, the beautiful colours, and the natural inclination to rest a bit more that comes with the fall… but there’s always a lull before I’m able to recalibrate and find my groove again in the new season.  Anyone else feeling like this!?  Here are a few things to think about as we transition into this new season, to keep us feeling happy and healthy.

Set Goals.  When we are connected to why we do what we do, it’s much easier to feel inspired by our days.  The sense of purpose and direction that goals bring, is like that little hand on your back as your pedal up the hill.  It doesn’t mean that things are easy, but it propels you forward with more strength and motivation.  The fall is a great time to re-examine goals that we may have been mindlessly working towards.  Do we still feel connected to these outcomes?  Are these goals inspiring to work towards?

 Hydrate.  If you aren’t sufficiently replenishing water and electrolytes, you can feel fatigued, dizzy, foggy minded, and headachy.  Food cravings, especially cravings for sweets, can also indicate dehydration as water is needed for the release and breakdown of glycogen stores into glucose in the bloodstream.  Hydration is also necessary for proper function of the lymphatic system which works to eliminate wastes and inflammation in the body, that can sap our energy if they are able to accumulate. 

 Balance blood sugar.  The body does use glucose for fuel, but it’s very easy to have too much of a good thing in this case.  Dysregulated blood sugar can leave us feeling shaky, fatigued, foggy minded, and can greatly affect mood and sleep.  Our body requires a balanced supply of quick releasing simple carbohydrates and more complex, slow-releasing sugars for our cellular functions.  Insulin is released in response to a rise in blood sugar, to transport sugars out of the bloodstream and into the cells that need it.  More sugar leads to a greater release in insulin and can lead to uncomfortable blood sugar crashes.  Excess sugars also cause inflammation and cellular oxidation that drain our energy, as our body tries to recover.  Proteins and fats can provide more stable slow-burning energy, that doesn’t spike blood sugar in the same way or lead to the eventual crash.  

 Move.  Exercise helps to maintain blood sugar levels, promote circulation, reduce stress levels, and support our body in its ability to detoxify.  This benefits several of the factors that affect our energy levels.  With balanced blood sugar, reduced stress levels, and optimal detoxification, our energy levels are more balanced and optimized.  Be aware of what the right amount of exercise is for you!  If you are already really stressed or exhausted, gentle movement is much more beneficial than a run or HIIT workout.

 Manage Stress.  The key here is cortisol balance.  Our bodies have a natural diurnal rhythm, where cortisol is highest in the morning so we feel alert, and lower in the evening to optimize sleep. When we are dealing with acute or chronic stressors, our natural cortisol patterns can shift where we end up feeling like exhausted coffee fiends by day, and wired but tired zombies by night.     Stress also affects our blood sugar balance.  Whether mental, emotional, or physical, stress causes the release of epinephrine which then triggers the release of sugar in the bloodstream.  Stimulants such as caffeine, also have this effect.

 Sleep.  We all know how important sleep is, I know it doesn’t need to be harped on, but I do want to convey that there are different reasons why we may be having difficulties.  The most common reasons I see that result in poor quality sleep, are blood sugar dysregulation, and hormone imbalances.  Cortisol, thyroid hormones, and estrogen and progesterone are the most commonly implicated hormones.  These can all be assessed using labs to identify where best to support the body to establish balance.  The glymphatic system, our brain and central nervous system’s lymphatic system, does its best work while we sleep. Therefore, this is a crucial time for the delivery of nutrients to brain cells and washing away of wastes and inflammation.  A better nourished, less inflamed central nervous system, means clearer thinking, happier brains.    

Balance immune function.  Anything that causes inflammation in the body takes energy from our immune systems, as they constantly try to clean up the waste.  This leaves less energy available to fight the common cold or flu, and inevitably less energy for our bodies and minds.  Our diet is the main source of inflammation, as the food choices we make repeatedly every day of our lives, inevitably make a huge impact over time.  I am a big fan of understanding food sensitivities, as well as being aware of foods that either promote or reduce inflammation, in order to inform our individual diets.

 Nourish.  Sometimes our metabolic needs surpass what our body is able to produce, or what we are physically able to ingest/digest/absorb.  We may not be absorbing the nutrients we need for metabolic functions if we are letting our nutrition slip,  digestion is poor, or if we are simply chronically stressed and the body (thinks it) has better things to do than digest food.  When we notice certain areas slipping, in this case, our energy and mood, there are a few key supplements to consider.

• Vitamin D3.  Many of us will feel big changes in our energy as our exposure to the sun diminishes over the fall and winter.  Although our bodies continue to produce vitamin D, we lack the sunshine to promote the activation of the vitamin that provides many of its benefits.  We may feel less energetic, lower mood, and more susceptible to colds and flus.

• B-complex.  The B vitamins are all very crucial in energy production and a multitude of other metabolic functions.  B vitamins are involved in several reactions in the body that contribute to our sense of well-being, most notably production of ATP in the cells, and neurotransmitter production.  Neurotransmitters such as serotonin and dopamine are part of the fine balance that allows for feelings of joy, contentment, and wellbeing.

• Vitamin C. Supports adrenal function and is a key antioxidant that supports immune function as well.  When our immune system is burdened, it consumes more of our energy to fight off the daily exposures of pathogens.

• Fish oils.  Fish oils are very anti-inflammatory in the body, and also supply the building blocks to soothe and nourish our nervous system.  Our brain also works best off of fats for fuel, and fish oils are excellent in supporting brain function and healthy mood balance.

If you are struggling with changes in energy or mood this fall season, don't hesitate to reach out for help navigating the transition. Wishing you all a happy and healthy fall and winter season!

Our Friend Summer, and Its Foes: Allergies, Asthma, and Forest Fires.

We all love our summers here in Vancouver, but for many reasons, summers can be a challenge.  Whether you have environmental allergies, asthma, or are just sensitive to the smoke from the forest fires we are experiencing, summer weather can trigger a variety of immune disorders.

 What increases our susceptibility to allergies and other immune disturbances?  Our immune system can be thought of as a bucket.  Every day, this bucket gets filled with different things that require immune processing.  As this bucket becomes full, it no longer is able to manage the workload efficiently and starts to become dysregulated.  Our immune system may then start to overreact (think inflammation, physical pain, environmental allergies, food sensitivities, etc), or not be able to wage a proper immune response in order to fight the common cold.

There are several factors that affect how efficiently our immune system is able to work. Some things will directly inhibit immune function, some will deplete nutrients needed for optimal function, and others simply negatively contribute to our toxic burden. Here are some of the exposures that we can consider in our daily lives, that weigh down our immune system, and fill the bucket:    

Physical and emotional stress

Environmental exposures (dust, mold, smoke, water contamination, industrial pollutants)

Toxicity (drugs, alcohol, prescriptions)

Chronic infections (bacterial, viral, fungal, and parasitic)

Diet (pesticides, food sensitivities, sugar, nutrient deficiencies)

Inadequate sleep

Advancing age

All of these triggers contribute to rising levels of inflammation in the body, which the immune system then has to clean up.  In reducing these triggers, we lower inflammation in the body and strengthen our immune response.  A healthy immune system has the ability to better adapt to, and overcome exposures to external pathogens such as bacteria, viruses, food sensitivities, dust, pollen, smoke, etc.

Many conditions are inflammatory in nature.  Arthritis in the joints, chronic pain, inflammatory bowel diseases such as Crohns and colitis, eczema and psoriasis affecting the skin, sinusitis,  bronchitis or COPD, food and environmental allergies, amongst many others.  Any triggers for inflammation will in turn, worsen these conditions.

Beyond limiting exposures, we can also support the immune system in reducing current toxic burden.  Regular detoxification and liver support can help our bodies to respond appropriately to pathogens and triggers by emptying our buckets.  Through diet and supplementation we can also address the specific demands on the immune system that each particular condition requires.

For the summer specifically, we can also make our home into more of a safe space free from triggers such as environmental allergens and particulate matter from smoke.  Windows may be kept closed, to keep airborne pollutants and triggers from entering.  Regular vacuuming to eliminate dust and pet dander is helpful, as well as a high quality HEPA filter to purify the air.  In Vancouver, many homes have mold in them due to our damp climate.  Molds should be dealt with professionally.

 If you tend to suffer from worsening allergies or asthma during the summer months, it is really helpful to understand your triggers and strengthen your immune system. If you would like to book in with me for a consultation to address your concerns around inflammation and immune health, call The IV Health Center in Vancouver at 604-974-8999.  I look forward to helping you to achieve your health goals!

Fall Into Wellness

Each season requires us to take a look at our schedules, our activities, and our nutrition in order to re-evaluate and accommodate what our bodies are asking us for.  In the summer our bodies crave lighter foods, increased hydration, and we seek ways to cool our bodies.  As we move into the fall, we seek out different comforts.  We look for heartier foods, and we seek out ways to warm our bodies. 

The transition from summer to fall seems like the biggest one for us Vancouverites.  From sunny warm days spent in bathing suits, shorts, and flip flops… heading for cooling swims, bike rides, runs and hikes… lounging at the beach, and meeting friends for meals on sunny patios … eating light salads, with barbequed foods alongside refreshing light beers, and ciders.  Within a few weeks, we move straight into a season of indoor nesting comforts.  Our wardrobe changes completely as we cover up with boots, cozy sweaters and ensure that our rain jackets are always in tow… we start moving activities indoors to the gym or exercise classes, or spend a little more time on the cozy couch… we seem to crave more heavy warm foods; bowls, soups, lattes, and soothing red wine.

With the lightness of summer fading, the fall brings a grounding energy that can take some getting used to before we settle into the coziness of it.  For some, this can feel really heavy.  Our moods shift as we seek more comfort and warmth indoors; we get less of the sunshine vitamin, and we may feel less connected as we don't get out as much socially.  This discomfort usually supercharges the need to set goals, ways to feel positive and motivated again…. And with this brings the return of slightly longer to do lists, and higher stress.  The transition can have us feeling momentarily lost, as we reorient ourselves to a lifestyle that fits the season. 

There are some key ways to help care for our bodies, and ease the transition into the fall and eventually winter months in a healthy way.  Here are a few of my go-to ‘Fall Into Wellness’ hacks!

Good food   In the fall, a great way to warm our bodies is through the foods we choose.  There are a range of spices that have thermogenic properties, that we can add to our cooking to warm the body.  Some of the best ones include cinnamon, garlic, ginger, black pepper, and cayenne.  These spices all have immune and digestive supportive properties.  Great for the heavier foods that we tend to crave, and warding off the endless swarm of head colds!

Good sleeps   With less daylight hours, we can feel unmotivated to get up in the morning.  Make sure to get good quality sleep, to help maintain your energy throughout the day.  Quality sleep is incredibly important for our bodies, to be able to repair themselves as needed, fight off infections, and perform at our best the next day.  Develop a bedtime routine to help ensure a restful sleep.  Try to go to bed at the same time daily, limit carbohydrates (that spike your blood sugar) a few hours before bed, have a warm bath or shower, calm the mind with reading or meditation, and turn your phones on airplane mode to give your nervous system a break while you sleep!

Exercise   Find new activities to enjoy for the season.  Instead of going for swims and bike rides, fall’s a great time for hiking, and dusting off the running shoes. Try out some new classes; spin, barre, TRX, kick boxing, dance, etc.  Key is to find an activity that you enjoy, and that you will look forward to doing on a regular basis.  You don't want your exercise to simply be something added to your to-do list… there are so many fun activities to get into, especially here in Vancouver.

Manage stress   Develop routines around stress management.  Life rarely slows down, but we can develop healthy ways to cope with the burden that stress puts on our bodies.  Check in with yourself on a regular basis, and know your limits.  Know when it’s time to prioritize your health, and seek out ways to support yourself (check out above points!).  Additionally, you may want to find a good massage therapist or acupuncturist to see regularly, reach out to friends and family when you need them, or come in to The IV to get a nutrient dense therapeutic IV drip to calm your nervous system, boost your immune system, or restore some much needed energy.

Support yourself with supplements as needed

Mood support:

Vitamin D3.  Our sunshine vitamin.  We produce vitamin D year round, the problem in Vancouver is that we only have a few short months of sunshine to help us convert it to its active form (D3).  Make sure to supplement with its active form!  Great for mood and immune support.

Fish oils (Omega 3 fatty acids).  Great for mood support, cognitive function, skin and reducing inflammation in the body.

B-vitamins.  Great for healthy adaptation to stress, energy, and mood support.

Digestive support

Apple cider vinegar, and Canadian bitters both help to activate our digestive enzymes needed to properly break down our foods, and alleviate digestive discomforts.  In the fall, the heavier foods often require a little help!

Immune support

St. Francis- Deep Immune.  This is my go-to immune support that I always have on hand.  When I’m around people who are sick (most of the winter in clinic), or when I start feeling like I’m fighting something, this tincture is my trusty friend.

As the seasons change, our bodies simply call for new ways to nourish them.  A little foresight goes a long way, knowing what we can do to help our bodies adapt and thrive to a changing environment.  I hope that everyone is enjoying this fall so far, and seeking out new ways to enjoy this beautiful city.  For any extra support you may need, in supporting your optimal health and setting health goals for yourselves, don't hesitate to come see me at The IV Wellness Boutique!

Posted October 2018 on The IV Wellness Boutique blog.

Comfort Zones, For Better or Worse

At this time of year, comfort seems synonymous with cozy. Time spent cuddled up on couches, under blankets, enjoying warm frothy beverages, and all the soul food dinners and delicious red wine to up the cozy factor. More time inside for me usually means more time to discover new music, learn to cook new dishes, get into some good books… annnnd shop for amazing sweaters and boots ;) That said, I also love to get outside in the fall.  I’m in love with the fresh, cool, crisp air that the fall brings. Getting out into the mountains for hikes with gorgeous views, always has me feeling good. 

After a healthy dose of the summer sun, our vitamin D levels have us feeling better energy and lighter moods, we have the refreshing fall air to feel exhilarated and inspired, and cozy relaxed evenings to have us feeling rested.  The fall is a time for resets and planning all the exciting things we want to go after.

The planning side of fall comforts, has me thinking more about comfort zones.  For me, it's a zone that I stay within all too often, and I know it can hold me back in many ways.  The openness of blissful ignorance is fading, and my analytical mind seems to win most battles.  I always look before I leap, and many times that means turning back or changing directions.  I anticipate challenges, consider the risks of potentially disappointing outcomes and wasted time, and I choose comfort and ease.  A lot of it is subconscious too, often just defaulting to comfort zones.  Past challenges and traumas trigger a fearful way of being and guide our behaviours to protect ourselves.  For all of these reasons, it seems that the tendency to stay within my comfort zone has become somewhat of a habit, and currently my default way of being.

Recently I’ve had a bit more time lately to reflect on the things I want for myself, and I know that being stuck in my comfort zone is a barrier, and it gets in the way of going after the things I’ve dreamt up for myself.  I am waiting on different or new outcomes while continuing to do the same things… telling myself I’m trusting the process.  Opportunities get missed by making decisions out of fear around the potential to fail in one way or another… vs taking leaps of faith and trusting.  I catch myself making choices predominantly made from a place of fear… fear of leaving my comfort zone, instead of allowing excitement and trust to prevail. 

When I reflect on it, I know leaving my comfort zone (for the right reasons) can only bring good things; new experiences, OR new lessons.  Both reasons to flip my perspective, and step out of that comfort zone with trust and excitement. 

Here’s to a fall filled with all the comforts and getting out of comfort zones!

Posted October 2018 on Mndsight

Energy; mental, physical, and emotional

Filled with energy and sapped of it, all at once.  I’m sitting in Whistler, part way through the September long weekend, with a cup of delicious tea on the balcony as I write this.  Our theme this month for our monthly dose of wellness is energy, and I have two minds about it right now!  I feel exhausted, but energized on a deeper level.  It's a good feeling. 

There are a number of things that deplete our energy levels, and I have experienced many of them! Whether its iron deficiency anemia, mono, thyroid issues, digestive issues, sleep difficulties, stress or emotional burn out. Not having the energy to do the things you like to do, takes a toll on us in so many ways.  We no longer feel like ourselves; feeling unmotivated, foggy minded, lazy, and just generally low. 

Physical and mental exertion leave me tired, but when I’m emotionally exhausted, it's a very different feeling.  When I’m emotionally exhausted, I feel completely unsettled, anxious, unable to be present, and can change my entire outlook for the negative.  This is the kind of tired that I fear the most, but it’s also the kind of tired that spurs a lot of growth.  It takes me out of my comfort zone.  It’s not a great feeling, but it pushes me to learn more about myself each time.  How did I become depleted?  What do my body and mind need to stay energized?  What do I need to change to benefit my mental, physical and emotional energy?

Whistler, where I have spent my summers growing up, is a place that builds my energy.  The days are full; always involving some sort of sport (a hike, a swim, a bike ride), a walk through the village, great food, and quality time and conversations with friends and family.  The days are full, and the sleeps are solid.  Utterly exhausted by the end of the days, but waking up relaxed and lighter.  The type of exhaustion that leaves you charged. 

So what is it, about Whistler, that charges my batteries?  It’s the perfect storm for me of things that fill my tank.  I’m usually here with family, or close friends. I feel comfortable being myself… no energy wasted on a self-conscious thought.  I spend the better part of my day outside; getting exercise, breathing fresh air, clearing my mind, generating endorphins.  I feel present here… my to-do list stays back in Vancouver; grocery lists, chores, schedules, and work.  Every activity, and meal is decided as you go… complementing what you need most at that time.  You live in the present, and learn how to tune back in with yourself.  It's a body and mind tired, but emotionally I feel well.

Of course for me, Whistler is a vacation.  BUT the space it holds for me is what I connect back to when I’m starting to lose my energy in my regular day to day.  I know I need to be more present, get out for some fresh air, step away from the to-do list, check in with myself to tap into what I actually want or need in the moment, and choose to surround myself with the people that I feel most loved and supported by.  This is where the emotional energy bank gets filled, and keeps me feeling positive and progressing.  These are the things I need to come back to, to gain the energy that fuels and perpetuates itself.

Posted September 2018 on Mndsight

The Ease of Authenticity

There’s ease in authenticity. There’s no pretending to be something you’re not… but you need to have done the work to know who you are.  Authenticity requires presence and introspection.  You have to be self-aware to be able to share your authentic self.  There are lots of times in my life where I haven’t been truly authentic with myself or others, and I believe that's because I hadn’t learned enough about myself.  There’s still lots to learn there too!

I think of high school…  it’s an exercise in authenticity, a period where we learn about ourselves through trial and error.  Constantly trying to find where we fit in, pretending to like things we have no idea about, pretending to dislike things we worry we’ll be judged for… constantly repositioning ourselves to fit into perceived molds. At some point, we come to realize how much energy it all takes, and start moving towards the things that feel more natural to us… we discover our authenticity, and over time feel more comfortable sharing it.  Once we start sharing it, we find our true friends and meaningful connections.  This in itself builds our confidence, and our sense of self strengthens and develops.

 I feel most authentic when I’m in tune with myself, present, and feel self-aware.  In these times, everything seems to click.  I’m more aware of how I’m feeling and what I need and can act accordingly.  From an authentic place, I feel heard and understood because I’m able to share the aspects of myself that are truest for me. 

On the other side, when I’m rushed, or exhausted and not being present… I have no idea what’s going on for me.  I’m on autopilot, I’m reactionary, and no part of my authentic self has the chance to be seen by anyone.  I lose track of what my needs are, what makes me happy, and what my priorities are.  This often leads to me feeling uncomfortable in my own skin, and I lose confidence in myself.

There’s certain activities, places, and people, that help me reset.  When I start feeling a little out of line, these are the influences I cherish most.  There are people that I know accept me unconditionally and don't distract from me being myself.  Journaling or writing down goals, and getting out for a walk or hike with my dog somewhere near water or the mountains are a few of my favorite activities to help get centered again. 

Despite being much more aware of myself now, waves of authenticity still come and go.  I drift further away from authenticity the busier I get, the more I coast mindlessly from one day to the next.  Now, my discomfort mostly serves as a reminder that I’m wandering a bit too far from an authentic place within myself.  It serves as a cue to slow things down and listen in a bit more.

Posted August 2018 on Mndsight

Emotional Check-Ins, and Compassion Fatigue

Last summer, I remember being flat-lined… emotionally, mentally, and physically.  I felt like I had nothing left in the tank, and I was frustrated with what felt like a hamster wheel in my career. I wasn’t staying up late, I wasn’t drinking too much, I wasn’t eating too poorly, AND I was no longer studying for exams every day…  I should have been feeling great.  I was so disappointed with my lack of energy, and level of exhaustion. 

A quick chat and a little insight from a good friend who moved away a few years ago turned on a light bulb that really helped to shift my energy at that time.  She had texted me out of the blue one day and genuinely checked in, as she does.  I admitted that life after school wasn’t quite feeling like the euphoria that I had been anticipating.  I was irritable, burned out, feeling anti-social, and just generally low... ‘an irritable zombie’ was how I put it.  “haha- I bet!” she said.  “Sharing so much of yourself and knowledge with people all day.  A break must be needed after a long day.”  As usual, from the outside perspective, it was obvious.  I was getting a taste of compassion fatigue.

As a naturopath, I have the opportunity to take a fair bit of time with each of my patients.  We typically take 45 minutes for initial visits, and 30 minutes for follow-ups.  In this time, I get to have deeper conversations and learn a lot about my patients, which facilitates connection and attachment. It necessitates clear boundaries and constantly checking in with yourself.  We all know how it feels when we have a friend who spends your time together only talking about themselves, without thinking about seeing how you are doing…  it can be wearing. My work is intentionally one-sided, but having a full day of these conversations one after another, can take time to adjust to.  The emotional drain can happen easily if we don't actively show compassion and care for ourselves along the way.

Last summer I hadn’t clued into where my energy was going.  I was too caught up in the judgment of how I was feeling, which only further exhausted my energy.  Simply acknowledging the emotional weight these conversations were having on me, was enough to create a subtle shift in my mental energy.  I wasn’t going to change how I practiced, or what kinds of conversations I would welcome with my patients, but I could at least have a bit more compassion for myself when I felt the effects of it.  It was a valuable lesson for me, realizing that I could have those same compassionate check-ins with myself, and support my own mental and emotional energy.

Without sympathy, pity or judgment, or need for solution… Compassion is actively listening to someone’s story.  It doesn’t mean withholding opinions or validating someone’s (potentially) false truths.  It simply means being open to understanding another’s experience or our own. It’s easy to forget to apply compassion toward ourselves as we get caught up in our hamster wheels, but those emotional check-ins make all the difference in how we feel and where our energy goes.

Posted July 2018 on Mndsight for the themed contribution of compassion.

Trust, A Complicated Relationship

My relationship with trust is a complicated one.  In life, I generally fall back on the sentiment that ‘whatever’s meant to be, will be’. But my instinct is to protect before I trust.  To protect my energy from burn out.  To protect my ego from judgment.  To protect my happiness from disappointment.  Not wanting to feel affected if things don't work out as I may have hoped, I constantly temper my expectations.  I rarely fall into the ease of trust.  Not allowing myself certain expectations or hopes, because on a deeper level, I don't want to become tied to the outcome.  Wanting to be okay with however my life ends up playing out, I choose to avoid the vulnerability of trust. 

Trust doesn’t come that easily to me.  It’s something I have to remind myself to ease in to.  On a slow day in practice, trust that my practice will grow.  When any little symptom pops up, trust that the body can heal.  When I don't feel connected to anyone, trust that the right person will come along when the timing is right.  When I feel hurt by someone, trust that most things aren’t personal.  When I struggle with making a decision, trust that the answers will come.  I mostly exercise trust, as a tool to dispel the tension I feel around something.  Trusting the process is an ease that often takes effort.

I had one of those moments the other day at spin class when oxygen deprivation kicks in and the daydream zone strikes.  I asked myself what I most wanted to trust.  What came up?  …that I am capable.  I was surprised how quickly that answer popped up.  I think there’s a lot of doubt subconsciously around my capacity, and I tend to favor a safer route.  There’s a lot of things I hold back on, mostly from a place of fearing burn out.  A place where I have been, and no longer felt like myself; a place I dread.  I want to trust that I am able to push, that I am resilient, and that I can thrive. 

This mostly comes up for me around career and sport.  I want to push to take on big goals, but in the last few years, I have had a big block around that.  My justification for holding back was that I felt I needed to rest and recover, but I know that the fear of burn out and not feeling like myself was in that tangled mess.  On a subconscious level, I had stopped trusting my capability and capacity.

Lucky for us, we have the privilege of choosing our thoughts.  We can catch ourselves, and alter our instinctive thought patterns.  We can choose trust, and a feeling of ease when tension starts taking over.  Mindfully evaluating where our behaviors are driven by fear, and where our attempts to protect ourselves are no longer serving us.  We can only know the balance between fear and trust by constantly checking in and re-evaluating what we allow to propel us.  We need a healthy amount of both fear and trust, but a state of trust propels the confidence to progress and grow.  So… I’m going to choose to trust more this month and see what happens.  BIG THINGS! Hah ;)

What's Your Soul Food?

So I did a little word association with myself for this one.  When I thought of the word nourish, the first thing that came to mind was a cookie.  I probably need to work on my self-care regime… But, even on second thought, it still rings true.  I of course value the other sense of the word nourish, feeding our wellbeing from a nutrient standpoint… but, the biggest part of nourishment is soul food.  What feeds your soul, what fosters your grin, what makes the bliss bubble up. Yes, the right cookie does ALL of that for me.

Before I went to school to become a naturopath, I took a holistic nutrition program.  It was my first introduction to true holistic wellness.  It introduced me to more self-awareness around the connection between our mental, emotional, and physical wellbeing.  This is talked about a lot more now, but at the time I was completely unaware of how my mental and emotional health could affect my physical body.  We were asked to do case studies on patients assessing health from a holistic perspective, and I realized I didn’t have any of the answers to the questions I was asking around mental and emotional wellbeing. “What do you do to foster your sense of well-being?” “What is your self-care go to?” … I had no idea what to do for myself, when I was feeling stuck.  Truly, I don’t think I was even self-aware enough to know when I needed to focus on taking care of myself.

The problem with this, is I had no awareness or tools to get to a more positive space.  I didn’t know how to be responsible for my wellbeing.  One of the best lessons it pushed me learn, was how to nourish myself.  How to identify what I needed, what I didn’t, how to carve out space to be my best self, and when I need to make changes for the better.  It takes mindfulness, being able to notice your own patterns, and knowing the unique way needed to care for yourself.  All skills that I can say I really didn’t have or attempt to learn, until my late 20s.

In all my education, and things learned, I’d have to say that learning how to check in and nourish my own needs, has been the most empowering yet…. And I’ve still got a whole lot to learn in that department.  Thanks to the Mndsight wellness team and this month’s theme, I get to revisit this all over again.  Cheers to seeking out new ways to make the bliss bubble up!  

"Food for the body is not enough.  There must be food for the soul."  - Dorothy Day.

Cadbury Mini Egg Rehab

Easter is a holiday for family, outdoor fun, feasts, and copious mini eggs….  So, here are a few tips to lose the guilt, and ease your way back on track.

Life wouldn’t be nearly as fun if we never allowed ourselves some indulgences.  When trying to get back on track, first things first; lose the guilt, and bask a little in the glory that those times (mini eggs) brought.  We know that life is about balance, and there’s a time and place for everything. 

This being said, we want to ensure that our indulgences don't completely throw us off our routine, and tip the balance.  In order to make sure this doesn’t happen, one of the main things to get under control as soon as possible is blood sugar balance.  Large feasts and sugary treats leave us on a roller coaster of food comas, and sugar crashes.  The first thing to do is acknowledge this.  When our energy crashes, our bodies will crave sources of sugar (carbs, or sweets) to quickly bring energy levels back up.  Understand your impulses, so you can outsmart them.  If you are hungry, grab something with protein, or healthy fats, and if you know you do not need to eat again, grab a glass of water instead.  These cravings are impulsive, and we need to mindfully ignore them sometimes!

Schedule a workout.  No matter how low your energy is after an indulgent weekend, pencil it in.  Commit to a workout class, or sweat date with a friend, something that will hold you to it.  Often, when our energy dips (due to a busy schedule, or sugar crashes in this case), the last thing we want to do is go exert more energy.  But when you know that your energy is low because of the ride that your blood sugar has been on, it's a good time to push for that workout.  The residual overload of sugar in the bloodstream can lead to further negative effects on insulin sensitivity.  Insulin is what we need to bring sugars from the bloodstream into different cells to use for energy.  When the blood is saturated with sugar, insulin can become desensitized and this leads to more chronic fatigue as our cells aren’t getting the energy they need.  By exercising, we are able to increase insulin sensitivity, and burn off some of the excess sugar.   Maintaining a healthy relationship between blood sugar and insulin sensitivity is crucial for its long-term health benefits!

Lastly, up your water intake.  Allow the body to make the most of the surge of nutrients, and also get rid of all unwanted/excess wastes.  We need proper hydration as a vessel to carry nutrients to the cells in need, as well carry wastes away from cells.  Maintaining adequate hydration helps relieve the burden on the system and will allow your body to restore the balance much quicker.  Also, nutrients require water for metabolism in the body.  With an increase in foods going in, we can dehydrate the body.  Step up your water intake!

Remember that you have tools to reset your body.  It’s ok to indulge and enjoy it fully.  There’s a time and place for everything.

Hope everyone had a lovely Easter Long weekend!

*Plot Twist, Perspective Shift*

Our perspective can either inspire us, or hold us back.  It’s important to recognize when our current ‘truths’ are causing road blocks in our lives and need a little reconsideration.  Challenging our own set of beliefs means stepping out of our comfort zones, being open to debating the other side of the argument, and acknowledging that we might be very wrong.  It’s not easy!  But we all know when we need it; a change in perspective, that window to new inspiration and motivation.  When my outlook starts bordering negativity, and I’m feeling less resilient, I know it’s time to push the boundaries of my perspective. 

Our perspective is a product of all our lessons, it’s who we are, and what we ultimately share with the world.  Whether wonderful or unwanted, experiences that challenge our routines, our expectations or our egos, bring new perspective. For me, the lessons that have shaped my perspective the most, have come from traveling, relationships and my education.  These things have all challenged what I had previously ‘known’, and have made the biggest impact on my day-to-day, most notably in my understanding of happiness. 

The first time I recognized my perspective shifting, was after my first traveling experience in Costa Rica.  It was the first time that my eyes were opened to a different way of life, different values, and different priorities.  I was surprised to see how happy and generous people were despite how little they had. They didn’t seem stressed about not being about to afford ‘things’ either.  They were content with the abundance of things that they had placed value in, and were happy to share anything they had with any stranger they met.  This different reality taught me that generosity has nothing to do with wealth, and that what we prioritize has a direct effect on our happiness.

Relationships have also taught me a lot, forcing new ways of framing my thoughts.  There’s a fine balance between navigating how to maintain your sense of self and getting swept away by romance.   It’s an incredible feeling, in a relationship, when you feel that someone is invested in your happiness and makes you experience a different level of joy.   But, if your happiness is wrapped up in someone else, any threat to the relationship becomes very personal….and it’s hard to bounce back if that relationship ends.  My lessons were to know what makes me happy, how to keep a smile on my own face… and if there’s a person in your life that affects that ability, know when to set my boundaries.  At the end of the day, our happiness is our own problem.

School, and more specifically naturopathic medical school, taught me my limits.  It forced humility, it forced perseverance, and taught me the fine line between pushing… and depleting myself. I learned that I had to let my ego soften around how I wanted to ‘perform’ in the program, and tune in to when it was ultimately causing my health to suffer. It challenged the need for external gratification, forced me to define my own meter of success, and prioritize balance for the sake of my health and happiness.  Never let the chase to fulfill perceived expectations tip the balance of your wellbeing.

The beauty in perspective is that it can change.  When we recognize that our perspective is causing stress and resistance in our lives, we have the ability to re-evaluate our thinking, and be open to seeing things in a new light.  Whether plot twists challenge us, new experiences show us, or friends objectively share with us, we gain insights and perspective. Perspective shifts happen by being open to differences, available for change and having trust in the process.  There’s a fluidity to perspective, and it will continually shift with our experiences if we let it. 

* This post was inspired by my friends over at Mndsight, who have created a space both online and in the community for everything health and wellness.  You will also see this posted on their site, as well as other New Moon Wellness Check-In contributions on this month's musing of 'perspective'.  Feel free to sign up to receive monthly insights from The Wellness Team here!

How Much Do We Allow Fear to Dominate Our Perception of Health?

When I think of bravery, I think of self-trust.  I think of relinquishing fear and self-doubt.  In healthcare especially, this idea is paramount to our perception of wellbeing.  So much of our experience with health is intricately tied to fear.  The hypochondriac spirit is alive and well in most of us.  After naturopathic medical school, I can tell you that…. the more you learn, the more you think is wrong with you!  These thoughts have to be kept in check, in order to withstand the external factors that ignite feelings of fear and self-doubt within us. 

Our fears around health and wellbeing, shift us away from trusting our intuition.  Whether we are doing the right thing, eating the right way, taking the right tests, choosing the right treatment. We develop trust in ourselves and in our bodies, by getting to know them better.  This requires concerted efforts to tune our attention in, and tune out the outside noise that clouds our senses.  There are countless external factors that influence and guide us to believe that there is a right and a wrong way to navigate our health.  We fear that if we don't make the right choice, we may slip into a deterioration that reflects the worst case scenarios that we observe on TV, or on internet searches. 

The best way to extinguish our fears is to listen to our bodies and trust our intuition.  Be brave enough to make your own decisions.  Listen to what your body is telling you.  Get to know what foods work for your system, and know that it’ll be different from your friend’s, or family member’s, or your favorite health blogger’s.  Know when a workout will clear your head, and when it will make you feel more exhausted.  Know when that extra cup of coffee is going to leave you feeling unsettled and scattered, and not give you energy or improve focus.  Check in with yourself after eating grains, red meat, sugars, any food… notice your energy, notice your mental state, notice if you get bloated, etc.  Notice how you feel from 8hrs of sleep, versus 6 or 10.  A sense of bravery develops from the confidence of knowing and trusting ourselves.  Know what’s right for you.  Understand that our path to health is as unique as our thumbprint, following someone else’s path will rarely serve us.

Let go of comparison, let go of guilt, let go of fear.  Be curious about what your symptoms mean, make changes where needed, and always make sure to check in and evaluate what is working for you along the way.  Actively engage with the signals your body is sending you, and trust that when it has what it needs, the body can overcome some immense challenges.

Lighten the stress load, it’s an essential part of healing.  A balanced nervous system supports a strong immune system.   Stress and fear cloud our judgment, make problems where they don't exist (mentally and physically), and in a real and measurable way, inhibit our immune system. When you are feeling overwhelmed with your health, check in and listen to what your body is gently nudging you, …or swiftly shoving you to notice.  Make time for calm breaths, get good sleeps, move your body, and develop your own self-care and mindfulness techniques to ensure that you are able to accurately interpret signals, and decipher what your body needs.

“For true healing and prevention, we must work every day to send our bodies the message that we are not being attacked, we are not in danger, and we are all well-nourished, well-supported, and calm”- Dr. Kelly Brogan, MD, Mind of Your Own

Cultivating self-awareness on all fronts, mentally, emotionally and physically is our most powerful tool.  There’s bravery in trusting ourselves and our intuition.  We can be much more grounded in our experience of health, when we’re not swayed by the multitude of external influencers.  Let symptoms be a sign, not an offence. Let’s move to become curious about symptoms, develop our intuition, foster our self-trust… and I’m sure we will all feel a lot braver as the inevitable health tornados pass.  Be brave enough to let your body take a break from your fears.

* This post was inspired by my friends over at Mndsight, who have created a space both online and in the community for everything health and wellness.  You will also see this posted on their site, as well as other real talk contributions on this month's musing of bravery.  Feel free to sign up to receive monthly insights from The Wellness Team here!

Q: Water? Or An Almond Milk Latte?

Almond milk latte, right?!  But for today, let’s give back the spotlight to water a bit here.  Why should we be making efforts to drink so much of it again? What does it do for our bodies?  Let’s talk a little about water, and remind ourselves why it should get some love in our daily lives (too).  This is not a post about how you have to eliminate the joy of coffee… promise. 

Being the first month of the year, there’s an abundance of health tips and recommendations going around.  It can be overwhelming knowing where to start, and what to invest in.  So let’s start small, and take one huge step towards better health… not an original thought, but worth repeating…. Drink WATER! 

It seems overly simplistic, … and not nearly as tasty and delicious as coffee, but the benefits are more than worth the conscious effort.  Small changes allow us to feel incremental shifts, that spark the motivation we need to make bigger changes.  So, start small… the small changes ARE enough!

Benefits:

Energy and mood.  Dehydration is associated with fatigue, poor memory, and low mood.

Metabolism.  Water is the medium required for all metabolic reactions including digestion (activation of enzymes), absorption (transport into cells), and excretion (through kidneys and the intestines).

Beauty.  Hydrated skin makes you look more youthful.  It helps in rejuvenation of collagen and restores elasticity to your skin.  Dehydration, on the other hand, will cause the skin to age prematurely, look dry, leathery, lead to under-eye circles, and wrinkles.

Prevent headaches.  Dehydration is a known trigger for headaches and migraines. 

Regulate bowel function.  When your body is dehydrated, it will reabsorb more water from the colon.  Less water in the colon leads to constipation.

Breathing!  The lungs are comprised of tissue that needs to be moist in order to properly absorb oxygen and excrete carbon dioxide. 

Physical endurance.  Dehydration hinders cardiovascular, thermoregulatory, metabolic, and central nervous system function.  Water helps lubricate joints and prevent muscle soreness.  Water carries nutrients to muscles for building strength and carries away lactic acid to decrease DOMS.

Weight loss.  Water may increase metabolic rate and therefore increase your energy expenditure.  It also stops you from misinterpreting thirst signals for hunger.

Nutrient exchange.  Water transports nutrients towards cells in need and carries wastes & toxins away from tissues for detoxification.  Water-soluble vitamins need water for transport into cells.  Think vitamin C and all the amazing Bs!

Detoxification.  The kidneys are one of the main organs of elimination, and they require adequate water to function properly.  The kidneys remove waste products (uric acid, urea, lactic acid) that need to be dissolved in water.  Without adequate water, these wastes can cause kidney damage. 

Symptoms of dehydration:

Fatigue and weakness

Brain fog and low mood

Constipation

Dry or flushed skin, mouth, and lips

Rapid heartbeat

Muscle cramps

Dizziness

Things that can affect our hydration status:

Impaired absorption/digestion… food sensitivities, IBS, IBD

Dehydrating beverages…. coffee, alcohol, and sugary beverages.

Increased metabolic rate… exercise, heat, and excessive sweating

Stress… digestion is your body’s last concern in a stressful state!

How much hydration is enough?  This depends entirely on your lifestyle!  Diet + activity level + climate dictate your need for water.  Different people will require different levels of hydration based on their lifestyle, and potential barriers mentioned above.  Increased activity level, dry or hot weather, high protein/fiber/salt diet, and insufficient intake of fruits and vegetables will require more fluids to maintain balance.

Our sense of thirst dulls as we age, which means that we become less in tune with our need for hydration. On top of this, the percentage of water reserves in the body also decreases. Our hydration and all that it benefits becomes more vulnerable with age.  So drink water, even if you don't necessarily feel thirsty!

Limit your intake to ½ hour before meals, or 1 hour afterward.  Drinking water with meals dilutes your digestive enzymes and will impair digestion, slow elimination, and contribute to the buildup of wastes and toxicity in the body.

Lastly, is all water created equal?  Luckily, here in Vancouver, our water comes from remote mountain reservoirs in the Northshore, located upstream/away from human activities that normally introduce contaminants (pharmaceuticals, pesticides, fertilizers, industrial chemicals).  Metro Vancouver is required to provide ‘microbiologically safe’ water to our drinking tap, which is achieved through the use of chlorine, UV light, and ozone.  So although we are fortunate to have an incredibly clean water source, the processing used to ensure that it’s free from bacterial or microbial/parasitic infection, causes its own set of problems.  Chlorine and its by-products are known to be harmful, and in some cases, carcinogenic.  Purchase a quality filter that specifically neutralizes chlorine (our main issue here).  Also, something that's good to know is that not all taps in your home go through the same filtration.  Your shower/bath water is meant for external use only, and is more likely to carry bacteria!

Take Aways:

Aim to drink about 2-3L for females, or 3- 4L of water for males, per day

Drink water even if you don't FEEL thirsty! 

Drink water between your meals, not WITH meals. 

Drink pure filtered water when possible.

Increasing your fruit and vegetable intake improves hydration status.

Drinking water is one small priceless change, thats’ benefits go a LONG way :)

Healthy For The Holidays

The holidays are an action-packed time.  Usually, every aspect of our lives get ramped up; at work with deadlines and parties as the year comes to a close, activities, and feasts with family and friends, Christmas shopping, … and reflecting on all the things we want to create for ourselves in the next year.  Usually, the mind is busy, stress is high, and energy is at an all-time low.  For all these reasons, our nervous, digestive, and immune systems can all use a little extra love and support. 

***

Some of my favorites in festive times:

St. Francis- Deep Immune.  No one likes to be sick, and it can be very stressful worrying about getting sick.  For that reason, I love this tincture by St Francis.  It's an incredible blend of herbs that help to both stimulate the immune system, as well as strengthen it.  Often when we get sick, our immune systems are overburdened and are therefore unable to fight off certain pathogens.  Beyond just stimulating the immune system to wage a stronger response, it is important to also help to build our immune systems back up and leave them better off.  How do you know if your immune system is a bit off?  Do you seem to catch everything?  Are you becoming more and more sensitive to certain foods, or environmental stressors (dust, your friend’s cat, etc)?  Are you experiencing more skin issues?  Is your eczema acting up?  Are you waking up with puffy eyes or dark circles under them?  These are all signs that the immune system is stressed.

NEUROPAS® balance.  I love this one.  This is a homeopathic blend of passion flower, valerian, and St. John’s wort, that helps to calm the nervous system and brings a very settling quality!  Do events incite a bit of social anxiety?  Or do you have some big presentations coming up at work?  Or do you have trouble winding down, and settling into relaxation mode?    This product is not at all sedating, just a very calming supplement to have at your disposal when feeling a bit overwhelmed.

GABA.  If you find your mind is overactive, or if your anxiousness leads to irritable bowel symptoms, this can be really helpful.  GABA is an inhibitory neurotransmitter in the central nervous system, that inhibits the stress response.  There are GABA receptors in the brain as well as in the gastrointestinal tract.  So, for people that often feel their anxiety in the gut, GABA is an excellent choice.  It can be taken as needed during the day, or nightly to help relax the mind and improve sleep quality. 

Digestive Bitters.  The holiday season is filled with many amazing feasts and indulgences, as it should be.  Unfortunately, this doesn't always go over so well with the digestive system.  Luckily there are things we can do to help.  #1.  Don't stress about what you are or are not eating…. It's no good for your digestion!  #2.  When you need some added support, go for some digestive bitters.  Bitter constituents, extracted from specific plants, stimulate our body’s ability to secrete digestive enzymes and greatly improve digestion.  Improved digestion means less bloating, less discomfort, and normal bowel movements. 

Fun holiday fact: Jagermeister was traditionally used as a digestive aid, and still is in many European homes!  It contains plants with carminative and bitter properties, such as angelica (Angelica archangelica), calamus (Acorus calamus), clove, wormwood (Artemia absinthium), licorice (Glycyrrhiza glabra), and mint (Mentha piperita).  The sugar content in Jagermeister is much higher than in a herbal bitters tincture formula though.  BUT, in a pinch… it could do wonders! Just a handy FYI ;) 

***

With all of these little helpers, none of them should be leaned on all year round.  If you have symptoms that persist on a daily basis, it is important to figure out the root cause.  It's normal to feel anxious, and overwhelmed, sick, bloated, etc from time to time.  Our body is constantly trying to adapt to different situations, and it isn’t always a perfect system.  If we feel this way constantly though, there could be other things going on that merit further investigation as well as long-term solutions.

That being said, these are some great helpers when used properly, and can relieve temporary discomforts.  They can help to get your through some uncomfortable times, and gives you time to make the necessary changes where needed going forward!  I hope that some of these solutions may help with a smooth sailing, enjoyable holiday season!

Wishing you a relaxed and happy holiday with family and friends!

Winter Spice is Nice

Spices are enjoyed for their contributions to flavor and beautiful color, but they also impart many health benefits.  Spices have been used traditionally to help preserve foods due to their high level of antioxidants and antimicrobial properties.  These properties also make them powerful resources for supporting our immune system when included in our cooking. 

In the fall and winter here in Vancouver, the cold weather and dampness we experience in our external environment affects our internal environment.  In a damp environment, bacteria can proliferate (the bad kind), and inflammation can result.  Some ways our bodies outwardly show inflammation is through pain, acne, food sensitivities, and brain fog.  The cold temperatures also slow our blood circulation, affecting our ability to both bring nutrients to all the different cells in the body, as well as clear wastes from these same cells.  For these reasons, spices that warm the body and have a drying effect are very beneficial for our circulation and immune systems on the whole.

A few spices to enjoy this season:

The leafy spices: Oregano, basil, thyme, and bay leaves are great to add to pasta dishes and soups.  They lighten up dark beans or heavy sauces.  Bay leaves, and oregano help boost immune function and support oral health with anti-microbial effects.  These spices help to improve the body’s ability to break down and absorb all the nutrients in these dishes.

Cinnamon, cloves, coriander, ginger, nutmeg, black pepper and cardamom all have warming and drying qualities.  They complement sweet foods, such as baked carrots, apples, sweet potato or a yummy turmeric latte, which are damp and cooling in their nature.  These spices reduce the moistening and dampening effects of sweet foods.  They also reduce mucus forming effects of cold/damp foods such as milk, yogurt, kefir, sour cream, and other dairy products, which tend to cause inflammation in the body.  They are all carminatives, which means that they improve digestion and reduce bloating and gas.  AND all of these spices (except for coriander) are known to be natural aphrodisiacs.

Coriander, cumin, and ginger improve digestion.  They are great spices to add to bean dishes, to reduce bloating and gas.  Fresh ginger helps to break down protein such as meat and beans, and diminishes the effects on the body.  Whether fresh or dried, ginger is excellent for nausea and vomiting, morning sickness.  Its warming effects help to improve circulation and reduce menstrual cramps, and other body aches, and spasms. 

Garlic, Mustard seed and Cayenne are amazing for supporting our immune function.  Great for constant exposure to colds and flus!  They are very warming for the body, and possess antiviral, antibiotic, and help to break a fever through inducing sweating.  Cayenne is also a potent source of Vitamin C.  Mustard seed are rich in B-vitamins, help reduce cholesterol levels, and boost circulation.  If you add some mustard seeds or cayenne to a foot bath after a cold day in the rain or snow, you will experience how powerful these spices up in their ability to warm our bodies.

Turmeric.  A well-known Indian spice, containing the active constituent curcumin.  Curcumin gives turmeric its yellow color, and carries the anti-inflammatory effects that are often talked about.  Inflammation is what most often causes pain in the body (sports injuries, menstrual cramps, etc), and is also associated with a large number of chronic illnesses including arthritis, IBS, diabetes and Alzheimer’s disease.  It is extremely important to do what we can to keep inflammation at bay in the body.  Curcumin is also a great antioxidant, is very supportive for liver function, and helps to lower cholesterol levels.  Last but not least, it is warming and it’s bitter taste stimulates and improves digestion.

Spices can be a fairly inexpensive way of adding a completely different dimension to your regular dishes.  That being said, for the medicinal properties to be enjoyed, you must invest in good quality spices.  Luckily, a little goes a long way, and they will last.  These beautiful spices are a great investment, to enjoy improved digestion and immune function this winter season… especially moving into the holidays!

Halloween... How to Weather the Sugar Storm

It’s almost Halloween, so let’s talk blood sugar regulation!

Poor food choices cause instability in our blood sugar, and this has major effects on our mood, nervous system, and weight management.  Most often we experience anxiousness, sleep disturbances, irritability, brain fog, and fatigue.  When we eat foods with high sugar content, the body releases larger amounts of insulin, which then attempts to transport the sugar molecules out of the blood and into our different cells.  As blood sugar levels decrease or crash, we feel really tired, and often feed low mood. 

When we crash, our body tries to correct for this sudden loss in energy supply.  One way it does this is by causing further sugar cravings (more Halloween candy), and by stimulating a stress response which releases cortisol in the body.  The reason for this is that cortisol functions in the body to mobilize glucose stores in preparation for a fight or flight response.  We especially don't want this to be happening before bed, as fight or flight mode throughout the night means really poor sleep!  These cortisol spikes cause us to wake during the night, and feel wired or wide awake despite fatigue. 

The long-term effects of blood sugar dysregulation are widespread, and associated with many chronic illnesses.  Blood sugar imbalances can lead to obesity, mood disorders, insomnia, heart disease, elevated cholesterol, kidney disease, immune disorders, nerve damage…. we don't want any of these.

So, this week while you reach for the chocolate bars instead of the raisins (of course) in the treat bowl, consider a few of these ways to maintain the balance.

Protein and fats.  Eating a balance of healthy proteins and fats will help to slow the digestion and absorption of sugars.  This will minimize blood sugar spikes, and the ensuing crashes.  If you’re going to have a chocolate bar, choose one with nuts! 

Fiber.  Fiber helps to reduce blood sugar spikes, by binding excess sugars in the gut and slowing absorption.  Water-soluble forms of fiber (mucilage, pectin, gums, and hemicellulose), such as those found in plant cell walls are best.  Some great sources are legumes/beans, nuts, seeds, pears, apples, most vegetables, chia, and flax.  Increase your intake of plant-based foods, and you will have your fiber intake taken care of!

Antioxidants.  Speaking of plant-based foods, antioxidants are another reason to up your intake.  High blood sugar poses more risk of oxidative stress to our cells, which means that we need more antioxidants in these times, to counteract the negative effects.

Timing.  Eat your treats for breakfast! I’m kidding, but further away from bedtime is best.  This gives your body the chance to use the sugars for useful energy, instead of just having those sugars floating around in our bloodstream during couch time.

Exercise.  Our bodies preferentially use carbohydrates/sugars for quick fuel, so burn up those sugars!  Enjoy a nice Halloween after-work snack… and then go for a 30-minute jog, or a class, etc.  If your willpower failed you after dinner or later in the evening, grab your friend, partner, sibling, or pup and get out for a nice walk before bed.

Probiotics.  Keep that gut flora in check!  Bacteria in the gut feed off simple sugars and can result in overgrowth, and candida.  So, make sure to give your body a regular dose of the good kind of bacteria, to keep a healthy balance.  

Sleep!  A tired body and mind will send signals to the brain to crave a quick source of energy....sugar.  So when you go into that staff room, with the generously provided bowl of treats, give yourself a fighting chance.

Adaptogens.  Adaptogens have the ability to regulate cortisol secretion, and in this way help with our blood sugar balance.  This is a great time to support the adrenal glands and mitigate the stain on the nervous system.  Holy basil (aka Tulsi) is an excellent calming and adaptogenic herb, that helps reduce blood sugar levels and regulate cortisol. It is easily found in health food stores in different varieties of tea and is a great staple to keep in the house.  It’s especially good to drink this tea in the evening, to set you up for a restful sleep.

Most importantly though, check your guilty conscience and realize that this time comes once a year. Enjoy that heavenly Reese’s peanut butter cup, that mini Snickers, …and mini box of Smarties… and then integrate 1 or 2 of these ways of re-establishing the balance!  Every once in a while, you can have your cake and eat it too :)

Happy Halloween!

5 Ways to Make Room for the Foods You Love … no stretch pants, or unbuttoning necessary

Do you find you avoid certain foods because they make you bloated, cause stomach aches, or make you super lethargic afterwards?  Or more likely, do you find yourself feeling like this after a lot of meals and don't know how to change that?  These are signs that your digestive system isn’t working properly.  There are different reasons for digestive upsets, including food sensitivities, slowed metabolism, imbalanced gut flora, low stomach acid, and most commonly, stress!  Proper digestion is very important, otherwise our body is not able to extract all the incredible nutrients contained in our food.  We can eat extremely well, (organic, local, juicing, etc), but if we are unable to digest properly, our cells unfortunately don't reap the benefits that our bank accounts have generously provided.

Here are 5 tips to improve your digestion, and enjoy the foods you (want to) love:

1.     Slow down while eating/de-stress! When our body is in a sympathetic (go-go-go) mode, our brain prioritizes cognitive and muscle function (to outrun a predator, play a high intensity sport, meet a deadline, etc)…not digestion.  Digestion is prioritized, and therefore more effective in a parasympathetic state (rest and digest).  So, take some breaths, and eat consciously.  Consciously eating also activates the first phase of digestion, where our brain signals the release of saliva (think digestive enzymes).

2.     Chew…. more than what feels necessary.  Chewing is the second phase, and is a very important step in the process of digestion.  Chewing, starts the mechanical break down of food into absorbable parts, and further stimulates the release of saliva from our salivary glands.  Chewing, also forces us to slow down when we're eating, and therefore we can better recognize when we are actually full.  This is important in avoiding the discomfort that comes from overeating, and overburdening our digestive systems.

3.     Stimulate digestive enzymes.  While you are preparing your food, make yourself a little digestive concoction to sip on, to prime the system. This will give your body a bit of a head start.  Initiating the activation of digestive enzymes (phase 3, chemical breakdown), allows for a more thorough breakdown in the intestines.  My 3 favourite ways to do this are:

·      Apple cider vinegar.  In a small glass, equal parts apple cider vinegar and water (~ 1oz each)

·      Lemon water.  A small glass of warm water and lemon (without honey)

·      Digestive bitters.  A small glass of water with 1 tsp of a digestive bitters formula

4.      Minimize liquids.  Don't drink too much liquid before or while you are eating, as this will dilute the potency of your digestive enzymes!  Hence the ‘small glass’ noted above.

5.     Balance your raw and cooked foods.  Raw fruits and vegetables are full of wonderful enzymes, but also contain some anti-nutrients that impair digestion of important minerals such as calcium, iron, magnesium, and zinc.  These anti-nutrients, oxalates and phytic acid (especially in fresh greens, nuts, seeds and whole grains), bind minerals, and prevent absorption in the intestines.  Soaking our grains before cooking, and lightly cooking our vegetables, helps to neutralize them, making the vitamins and minerals accessible for absorption.  Both have their positive attributes, and a balance of the two is best!

Many digestive issues can be resolved by implementing some of these small shifts in our eating routine.  If your digestive issues persist, there are likely other underlying causes that can be investigated.  Here are some things you should consider, or potentially rule out:

·      Thyroid function:  Metabolism, and our ability to digest and eliminate food wastes, is tied to thyroid function.  Impaired function can lead to constipation, and feelings of constant bloating and discomfort. 

·      Allergies and sensitivities:  If our body is reacting to certain foods, the digestive lining can get damaged by the inflammation that the immune response causes.  This inhibits proper absorption through the digestive tract, causes bacterial overgrowth as undigested food sits in the gut, results in nutrient deficiencies, and causes uncomfortable bloating and digestive upsets.  Allergy testing can help you to quickly identify the foods that you need to eliminate from your diet.  These foods cause immune reactions that impair digestion, and therefore affect your ability to enjoy your other (innocent) foods!

·      Low stomach acidity:  Chronic use of proton pump inhibitors, or antacids for acid reflux or stomach pain, can cause a lot of issues.  Unfortunately, although they can provide short term relief, long term use can cause more harm than good. These medicines quell our stomach acid,  which is necessary for the activation of digestive enzymes that allow for digestion of proteins and fats.  Impaired digestion leads to all kinds of other discomforts!  See above on how to support the digestive process instead.

These seemingly simple tips can improve your digestion, and reduce the negative aftermath of meal time!  Our digestive health is very closely tied to how we feel in our day to day.  Impaired digestion leads to nutrient deficiencies, and this can cause many issues but most commonly fatigue!  Improving digestion, means improved energy and sense of wellbeing.  If you have any further questions, you can book a consultation with Dr. Brett Simpson, ND.

Glutathione: Our Natural Bodyguards, Protecting the Body from the Inside Out

Glutathione (GSH) is a potent antioxidant that is naturally produced in the liver, from the amino acids cysteine, glutamic acid, and glycine.  It inhibits the formation of free radicals, as well as protects cells against the damage they create.  In this way, glutathione protects against harmful effects of the sun, the aging process, exposure to radiation, toxins such as alcohol, and chemotherapy treatment.  GSH detoxifies heavy metals and can neutralize carcinogens, helping to prevent burden on our immune system.  It has many powerful effects in the body that help to protect and support the health of our arteries, brain, heart, eyes, liver, lungs, and immune cells.  Glutathione defends against harmful substances, and mitigates damages caused, protecting our bodies on a cellular level, from the inside out.

As we age, our ability to synthesize glutathione from amino acids diminishes, potentially due to a decrease in the enzyme needed for its production.  This decrease in naturally produced antioxidants is believed to be closely tied to the aging process, and reduced resilience of the cells that make up our body.  It is important to recognize when our bodies need more support in the form of antioxidants either from diet or supplementation.  Other times when we need more antioxidant support, are times of increased sun exposure due to free radical damage from the UV rays, increased athletic activities where higher oxygen intake results in increased oxidation to cells, and different types of toxic exposures such as alcohol, smoke inhalation, or other environmental pollutants.

The largest stores of glutathione are in the liver, where it functions to detoxify harmful compounds, and alter their chemical structure to facilitate proper elimination from the body.  GSH may also protect the liver from alcohol induced damage. 

In the blood stream, once released from the liver, GSH maintains the integrity of our red blood cells and protects our white blood cells that make up the immune system and are responsible for inflammation.  GSH helps with the breakdown of oxidized fats, which is helpful in prevention and potentially the management of atherosclerosis (narrowing of arteries that leads to elevated risk of cardiovascular events).

In the lungs, GSH may help reduce the damage caused by tobacco smoke by altering aldehydes, a harmful chemical found in tobacco.

Deficiencies in glutathione are associated with disorders affecting the nervous system that lead to difficulties with coordination, mental disorders, tremors, and trouble maintaining balance. 

Glutathione has a very protective effect on the brain, and has been used successfully as a part of nutrient therapy for conditions such as Alzheimers, and memory decline.

So, how do we boost this natural powerhouse?  As an oral supplement, GSH is not well absorbed and is very expensive.  Liposomal GSH is available as a gel formulation, that requires you to swish it around in the mouth in order to be absorbed into the mucous membrane, and then into the blood stream…. BUT… it tastes awful! and is also very expensive. So, the best ways to boost glutathione is either through intravenous or nebulized administration, and/or through making a conscious effort to include the foods that support its natural production in the body.  Some of these foods include garlic, onions, eggs, cabbage, cauliflower, broccoli, and brussel sprouts- all sulfur containing foods.  Spices like cinnamon, cardamom and curcumin also help to support production of GSH.  A health diet, with adequate protein intake is key, as proteins digest into their amino acid building blocks, which can then be re-used to make other compounds, like GSH.  We can also supplement with nutrients that either make up this compound, or are involved in the metabolic pathways that support its production.  Some of these include NAC (N-acetyl cysteine), methionine, vitamin C, B vitamins, selenium, zinc, and alpha lipoid acid.

Glutathione is a powerful nutrient that aids in our body’s defence against the multitude of offenders that come our way.  Whenever we can support the resilience of our cells, we optimize immune function and this allows our bodies to use that energy for better things.  A healthy immune system, allows our cells to carry out their normal roles, and avoid dysfunction on a larger scale. In this way, a strong defence system is imperative for a long, and healthy life, and glutathione is a very powerful contributor in this realm!