Friday, January 26, 2018

Is condo-living taking us too far from the earth?

I feel like new condominiums are going up in Toronto everyday. It's crazy to look at the space of cleared land, and to think about how many floors will be in this building... how many condos, and therefore people, on each floor? ... People stacked on top of each other way up into the sky.

It may be one of the least expensive ways to own a living space in the city, but being so high up physically separates ourselves from the ground... from the earth! That's not to say that there aren't perks to living in the city this way, but the amount of concrete we surround ourselves with isn't natural. Again, that's not to say that living in a concrete city centre is terrible, but I find a lot of city-dwellers don't get the amount of exposure to nature as they would like.

What's the easiest way to get that balance back? Ground yourself. Literally. Get back to the earth, walk, barefoot if possible, through the grass. Visit a nearby park or conservation area. Put your hand on a tree; Hug it! Physically put yourself in touch with nature. Even now, in the middle of Canadian winter, you can enhance your mental well-being by getting outside (dressed appropriately, of course). Bundle up, and walk along a trail with a hot tea. Take the dog or the family with you if you want company.

It's like when you're on a boat or an airplane for long periods of time and you finally touch ground, step off and your feet hit the earth. It can make you feel grateful, steady, safe.

For those of us completely surrounded by concrete in our everyday lives, or living on the 20th floor, you'd be amazed at how liberating it can feel getting back to nature.

Thursday, January 18, 2018

The importance of how we view food

Food is incredibly important to many of us. It serves as a means of gathering family and friends together. It's nourishment; It's tradition; It's comfort; and so much more.

Where we can get into trouble with our health is when we stop making conscious decisions with what we put in our bodies. Food is so incredibly important to me personally because I've had such a difficult time with foods. My diet is constantly evolving, changing with what my body needs and what it is able to digest.

With a slew of digestive troubles since I was a teen, food has been a constant battle. There was the Candida diet, the diet based on Food Sensitivity testing, the Vegan diet, the Paleo diet, a modified Paleo diet, and now, a low-FODMAP diet. Some people might say I've been cursed with a severely dysfunctional immune system, with multiple autoimmune reactions and conditions, but to me, all of these "problems" serve as a way of making sure I make conscious decisions with what I feed my body.

It's unrealistic to say that those of us with dietary restrictions are perfect with our diets 100% of the time. And no, in general, we're not depriving ourselves. Of course there are some foods I wish I could enjoy, and then there are ones that I'm glad I'm not tempted by because I know how terrible they can make me feel (typically, anything deep-fried). The reason being that when you eat "bad" (ie pain-making, pro-inflammatory) foods, you learn that sometimes the mouth-pleasure you get from eating something isn't worth the consequences (IBS symptoms, eczema breakouts, acne breakouts, energy crashes, migraines, ... etc) that come with it.

This is why I'm so passionate about food and diet. We all have the capacity to choose what we eat, and it can be incredibly empowering to understand this concept. But it's also a wonderful challenge to create meals and snacks that are healthy, that our bodies can easily digest and be happy with.

There is great joy in being able to show others how many options there actually are for those with dietary restrictions. Food is a part of our culture, a part of our everyday lives. At the same time, we need to understand that it's impossible to create a single diet that's best for everyone; We're all so different. So instead, I implore you to listen to your gut. Experiment with foods. Pull away from ones that don't make you feel great, and incorporate the foods (maybe even new foods) that you know you should incorporate (like more vegetables, or good-quality proteins). Remember that the signs and symptoms of food sensitivities are there to give us an indication that something isn't right, internally.

Nourish your body, love your body, and create something delicious in the kitchen today!


Thursday, January 11, 2018

Taking a bath for your health

Baths are my secret weapon for self-care. When I bring this up to a lot of people, I often get the response of "but you're just stewing in your own filth." Obviously they haven't had a really good bath - one that is actually composed of the proper elements for physical and mental well-being.

But don't you just sit in a tub of hot water? No! If that's what you're doing, you're not giving yourself an optimal experience. It's like that old episode of Friends, "The one where Chandler takes a bath." Monica is able to create an atmosphere of relaxation with bath salts, aromatherapy, ambiance... But when Chandler tries to re-create this experience, his salts don't dissolve, the water isn't the right temperature. It's easy to overlook important details that can really make or break the experience.

Which brings me to my next point: There are different types of baths! Create the right conditions for your own personal needs. Here are some elements that can change the outcome of a self-care bath:

Elements of a Self-care Bath: Detoxifying and Relaxing

1) Water temperatures and application:

In general, hot/warm water in extended time periods (20-60 minutes) helps to relax the nervous system and your body. If you feel like you need help decompressing and getting to sleep, a hot bath is a great way to prep the body for bed.

If you're looking to invigorate your circulation and give yourself a bit of a "wake-up", follow that hot bath with 1-2 minutes of a cool/cold shower. The water doesn't need to be freezing, we're not looking to shock your system. We want it cold enough that it's a noticeable change from the bath, but not intolerable. For some individuals, even 30 seconds of cold water application is enough to change circulation, and at the least, the neck down should be exposed to the water.

Hot water tends to bring circulation to the surface, allowing your body to try to cool itself down. Whereas afterwards, if you apply cold water, you then force all of that warm blood back from your extremities and from the surface, back to central circulation.

2) Salts and Minerals:

Epsom salts, used externally, are a fantastic way of creating a mineral rich medium in which to soak your body. In particular, Epsom salts contain Magnesium sulfate. By soaking in this solution for 20-40 minutes, your body can absorb magnesium (and sulfates), which can act as a natural muscle relaxant. The trick is in adding the right amount of salts.

A full bathtub needs 2 full measured cups of Epsom salts. Other benefits of Epsom salts include a calming effect on the mind and nervous system, relaxing sore muscles and aches, and a detoxification effect on the body as it promotes pathways of elimination. Make sure to swish the salts around until they are fully dissolved into the water.

3) Oils (carrier/moisturizers and aromatherapy)

Oils are an excellent way of elevating the wellness aspect of your bath. Mix a handful of Epsom salts with some olive oil and rub gently over skin as a softener and exfoliator.
Essential oils can be added to the bath (just about 5-10 drops) as well for mood support and relaxation.

The Recipe for a perfect Detox-Relax Bath

We do a lot of detoxifying through our skin! Which is also why sweating can be beneficial and healthy. A detox bath can be accomplished just by using our Epsom salts, and by soaking for at least 30 minutes. The relaxation part will take a small amount of work on your part, to create the atmosphere you need. 
  • First, you'll need to set up your bathroom: grab a big fluffy towel, light a few candles if you wish, brew a cup of tea or get a cup of lemon water to sip on while you're in the tub. 
  • Try to eliminate distractions. Play relaxation instrumental music in the background, but avoid screens (tv, tablets, phones). Allow yourself this time just for you. It's your time to recharge - build up your Yin!
  • Fill your tub with warm/hot water 
  • Add 2 cups epsom salts, swished in bath and dissolved.
  • Add 5-10 drops of essential oils
  • Alternatively or additionally, you can add dried herb to your bath. 
    • Add in calendula or chamomile flowers to help ease skin irritations, and ease an angry tummy; Add dried lavender if you don't have the essential oils on hand. 
    • Note: I recommend cheesecloth to contain the flowers if you want to make clean-up easier in the end. You can use quite a bit of them, about 3-6 heaping tablespoons. 
  • Soak and relax for at least 30 minutes. Up to 45 or 60 minutes if you're looking to relax more before bed. 
  • Rinse off or just towel dry, making sure to be gentle on the skin. End with a slow gentle body massage with your favourite moisturizer or oil. Even if you don't have an extra set of hands to massage you, self-massage to apply a moisturizer will do just fine. 

Thursday, January 4, 2018

One of the most dangerous things that we do in a doctor's visit

After having talked to multiple people, listening to stories over the years about people going to see their doctor, I realized that there is something crucially wrong about how we approach seeing a doctor. In fact, there is something that many people are doing - probably without realizing - that is extremely dangerous to their own health.

What is this crazy thing I'm talking about? Neglecting to provide information. I have a spot on my intake forms that asks for all previous diagnoses and medical conditions. As a Naturopathic Doctor, I spend roughly 90 minutes with my patients on a first visit and I try to get as much information from them as possible about their health and lifestyle.

What I noticed was that most patients left this area blank. However, when I asked the right questions, I got a lot more information than a patient originally disclosed - important information that I would have otherwise been blind to. Patients lie all the time. Sometimes on purpose, but often without even realizing it.

It's easy to do. We forget about things. Or we minimize them, thinking that some small detail doesn't matter.

When we withhold information from healthcare practitioners, we interfere with them making the best and safest choice for our personal health care. This includes occupation, recent travels, if you smoke or do drugs, your FULL past medical history. Even something as small as a bug bite can have huge implications.

You might not think it's relevant that you had a concussion 10 years ago, or that you had a UTI last week that has since cleared up, but to a clinician, it can make the difference in your treatment plan. That concussion from a head injury could have led to pituitary dysfunction, messing up your hormones. Or that UTI could have been caused by sexual practices that leave you susceptible to other vaginal infections like yeast or bacterial vaginosis.

I talk about this being dangerous because it is. There are some medical conditions and lifestyles that if unknown to your doctor, could leave you with a treatment plan that can do more harm than help. Getting swelling in your legs and you didn't tell your doc that you're a flight attendant? Being prescribed a heartburn medication but forgot to tell your doc that you're a vegetarian and your B12 is already abnormally low? Heartburn meds like proton-pump inhibitors can cause a B12 deficiency. Being a flight attendant with lower leg swelling may require compression stockings at work instead of just taking a water pill/diuretic.  All of these things matter.

We need to stop being afraid of being judged. If you feel put down by your doctor, judged by them, or if they make a comment to you that makes you uncomfortable, you have every right to say something and either mend the relationship, leave and find another doctor, or report them to their regulatory college. Not all health care workers are created equally. I highly suggest finding the right health care practitioners for you, so that you can feel safe enough to disclose your personal information to them.

This is also one of the driving factors of offering complementary 15-minute consultations in my office. I think it's a fantastic idea to go "shopping" for an ND. Meet with them, see if they can help you with what your looking for. Get to know their personality, ask about their education or their other experiences. And then go with your gut. Build a relationship with your health care provider so that you feel comfortable disclosing your personal information so you can get the best care - the care that you deserve!