As the temperatures begin to cool and our schedules begin to look hectic, we can all succumb to that first seasonal cold. Cold and Flu season may not be here yet, but we know that it is on its way!
We at Thrive wanted to give your immune system a little boost by giving you some ideas on what you can incorporate into your diet that might help you fight off those nasty germs.
Immune Boosting Foods:
Add some garlic to your dishes and not only enhance the flavours of your foods, but also allow your white-blood cells (aka. The Cold Fighters), to flourish and increases the efficiency of antibody production. This means your body is able to fight off any virus more easily, and makes the long cold and flu season a bit shorter. Have trouble digesting garlic? Try taking out the green root in the centre of each clove to make those garlic burps a bit less potent.
Lemons, limes, grapefruit, oranges- you name it- if it’s a citrus, it has Vitamin C. Increasing your Vitamin C intake naturally increases your immune efficiency, which is exactly what we need for this time of year. If you need an easy way to add a bit more Vitamin C into your diet, as well as help increase your water intake, try adding lemon to your morning glass of water. Not only do you instantly have flavoured water, you start off your day right with a bit of Vitamin C!
Have you been noticing this spice everywhere these days? Us too! But for good reason- turmeric is a natural anti-inflammatory and more recent studies show that it also might be good for reducing fever. So drink up those Turmeric lattes and eat up some Indian curries and you may be helping your health!
These beauties have twice the amount of Vitamin C as citrus, and the added bonus of beta-carotene which is great for healthy skin. Add some to your stir fry or simply eat as a snack with hummus (perhaps garlic hummus?) and your body will thank you!
Ginger works in the same way as Vitamin C and can help you avoid a cold. It can also help if you are just starting a cold by relieving your sore throat. Feel a tingle in your throat? Boil some ginger and lemon to make a natural tea that soothes the throat and boosts your immune system. Add a bit of honey and you have a sure fire way of fighting those cold systems.
For an easy way to combine some of these great immune-boosting ingredients (and some not mentioned here), check out this Turmeric Pineapple Kiwi and Kale recipe:
2 cups frozen pineapple
¾ cups unsweetened almond milk
½ tsp turmeric
2 cups Kale
Blend all ingredients and enjoy!
Thrive is thrilled to announce that it has been selected as the 2018 Consumer Choice Award winner in the category of Naturopathic Medicine in the Toronto Central Region!
It has always been Dr. Kristin Heins’ mission to provide individualized and holistic care where her patients receive truly specialized treatments that support both their mental and physical well-being. Dr. Heins is extremely grateful to be recognized for her work and will continue to provide current and future patients with optimal care to help them feel their absolute best.
Thank you from the entire team here at Thrive for this incredible honour!
I wanted to share an article on allergies as many this time of year suffer seasonal allergy symptoms. At a fun time of year to enjoy the outdoors, no one wants to be overwhelmed with congestion and low energy!!
Allergies occur when the body mounts an immune system response to substances inhaled or ingested from the environment. For allergy sufferers, these substances (called allergens) enter the body and then the body sends out an immune particle (called an immunoglobulin) to attack the foreign substance! An inflammatory cascade is then set in motion. For allergy sufferers, the rest is known and seen through their symptoms!
Common Allergy Symptoms:
Runny nose, runny and / or itchy eyes, sinus inflammation and headaches, generalized fatigue, shortness of breath, asthma. Skin conditions can include rashes or darkening around the eyes “allergic shiner” is also common. For some ingested allergens we can have anaphylaxis or severe swelling in the throat, hives and for less severe sensitivities you may have indigestion, gas, cramping or bowel changes (not considered an allergy but still a cause of immune response).
What we also now know is that allergen / immune complex binding can have mood and brain involvement causing symptoms like agitation, irritability and / or depression.
Allergy Triad: allergies, asthma, eczema – all signs of a hyper responsiveness of the immune system.
Tip #1: Eat Plenty of foods rich in antioxidants as well as minerals essential to the immune system.
- Oxidation increases as our body fights off germs. Help offset this reaction with antioxidant foods.
- Foods containing beta- carotene, including dark green, yellow, and orange vegetables. Eat at least two servings of one or more of these vegetables daily.
- Vegetables and fruits that contain vitamin C, such as broccoli, green/red peppers, cabbage, collard greens, and citrus fruits. Eat at least one-2 servings daily. Vitamin C is especially important for those with allergies as vitamin C plays a major role in modulating the histamine response which plays a major role in allergic congestion and skin irritation.
- Foods containing vitamin E, especially seeds and nuts, brown rice, sweet potatoes, and beans.
Tip #2: Reduce Allergen exposure by using a salt water (saline) nasal rinse daily during allergy season.
Tip #3: See a specialist to devise an individualized plan to optimize your immune functionality and support organs of elimination (liver, bowel, lymph, kidneys) that may be under functioning. Dr. Heins or a licensed Naturopathic Doctor can customize a supplement approach based on your specific symptoms and allergy (immune) presentation.
Written by: Dr. Kristin Heins, ND
By Dr. Kristin Heins
Summer weather allows us all to spend more time outdoors. We are encouraged to increase outdoor activity and many of us prefer to take in some time outdoors while being active anyway. With increased walking, running, hiking or swimming you may end up with new injuries or even aggravating old injuries or conditions.
It is always best to see a licensed health care practitioner to attend to your case specifics and format an individualized plan; but, below are some quick tips to help you make the most of the increased activity potential that summer affords while reducing the chance of injury or body strain.
By Dr. Kristin Heins
- Know your limits: gradually increase endurance activities and take rest days after increased exertion.
- Stretch: Be sure to follow a stretching routine that addresses targeted areas to help prevent strain injuries.
- Attend to your symptoms: If your body is sending you messages it is hurt – listen. See your doctor, naturopath, physiotherapist or chiropractor to have an assessment to see what needs to be done to best heal and resolve the issue.
- Stay hydrated: Lactic acid builds in muscles after exertion and causes stiffness and soreness. It requires proper hydration to be best eliminated so make sure to drink before and after activity.
- Supplementation: If you have inflammatory conditions it may be useful to get on a supplementation regime to assist in optimizing you management of it. This way you can stay as active as possible in a non detrimental way.
Heather Rhodes wrote a useful article on her website “Gardening Know How” that I thought would be worth sharing. It contained a few great recipes to allow you to make natural pesticides for plants that may be under attack by bugs this summer. Organic garden pest control is a popular topic since as consumers we are becoming more and more aware of the benefits of exposing ourselves and the earth to the least toxic materials possible. Natural home pesticides are not only easy to make, they are cheaper and safer than many products you can buy on store shelves. Remember that there are benefits to many of the little critters in your garden and you always want to be sure the damage a bug may be causing is worth using the pesticide for.
Rhoades points out in her article that garden pests are repelled or killed by a surprising number of safe and natural products. Here are a few natural insect repellent recipes she includes on her site:
Garden Pest Control Recipe #1
1 head of garlic
1 tablespoon dish soap (Note: do not use a dish soap that contains bleach)
2 tablespoons mineral or vegetable oil
2 cups water
- Peel the garlic cloves and puree the cloves along with the oil and water. Allow to sit over night and then strain the mixture. Add the soap and mix thoroughly. Pour into a spray bottle and use on pest infected plants.
Organic Garden Pest Control Recipe #2
1 tablespoon vegetable oil
2 tablespoons baking soda
By Dr. Kristin Heins
1 teaspoon dish soap or Murphy Oil (Note: do not use a dish soap that contains bleach)
2 quart of water
- Combine ingredients and pour into a spray bottle. Use this organic bug spray on your affected plants.
BEFORE USING ANY HOMEMADE MIX: It should be noted that anytime you use a home mix, you should always test it out on a small portion of the plant first to make sure that it will not harm the plant. Also, avoid using any bleach-based soaps or detergents on plants since this can be harmful to them. In addition, it is important that a home mixture never be applied to any plant on a hot or bright sunny day, as this will quickly lead to burning of the plant.
I read an interesting article recently about beating the winter blues. I was then reminded the next day, when a boost of sunshine elevated my spirits in a noticeable way, that “winter blues” is a catch phrase for a spectrum of mood related changes that affect many of us in winter months. As a naturopath, I work with patients to physiologically support their neuroendocrine (the complex interplay between our brain and hormones) system. Now as a psychotherapy student under supervision, I look at the social and psychological implications of these mood changes. Both these options would be ideal for someone who is feeling that the quality of their life is being notably impacted by the change of season.
For others who may feel “winter blues” to a lesser extent – I have listed a few lifestyle ideas to help increase the pep in your step until our longer days and warmer temperatures fill our spirits once again.
- Brighten your environment: using a light box / SAD lamp for 30 minutes a day has shown to be highly affected in some studies on SAD ( a clinical diagnosis of seasonally related depressive symptoms). Sit close to Windows and draw open curtains when possible.
- Eat for Mood: speaking to a naturopath or nutritionist to help support mood through diet can be a great support. Simple carbohydrates like sugar can provide short term boosts but longer term patterns of mood instability. Alternatively increasing proteins and in particular tryptophan and tyrosine containing foods can help boost mood.
- Exercise: A 2005 study by Harvard university suggests fast walking 35 minutes daily 5 days a week to improve mild to moderate depressive symptoms. Exercising under brighter light may also improve general mental health and social functioning according to a preliminary study on exercise and mental health.
- Get Outside: Being outside and in nature when possible can help improve focus and lower stress levels. So add a layer and bundle up!
- Get Involved: Social isolation in cold winter months can add to poor sense of wellbeing. Make social arrangements or find volunteer or charity groups to be involved with as a way to boost spirits and outlook.
If you would like individualized support please email firstname.lastname@example.org or online at www.thrivehealth.ca
By Dr. Kristin Heins, ND
Working as a Naturopathic Doctor, I view mental health as a natural and necessary part of holistic health care. With this philosophy I began, almost ten years ago, seeking to obtain a skill set to speak with patients about their emotions and mental health.
Now, many years later and in my fourth year of the full five year programme, I am able to see clients as part of the supervised practice portion of my training as a psychotherapist. Here is a little taste of the Gestalt approach to give a clearer understanding of what it is and how it may be helpful for you.
- What is The Gestalt Approach to Psychotherapy?
Gestalt focuses on meeting clients where they are at in the moment and providing support to their experience. At our core, humans are dynamic and adaptive beings always attempting survival. Gestalt refers to this as “creative adaptation”. Sometimes, however, the way we adapt isn’t helpful in all circumstances. We may experience feeling “stuck” or at an impasse. The therapy session is intended as a safe place to both identify these patterns of adjustment and explore alternate ways of adapting. This is an experiential form of psychotherapy, which may include using exercises to help foster new awareness, understanding and techniques for self support.
Please contact the clinic if you would like to learn more or determine if working together is the right fit for you.
As school starts back up, many families start to anticipate, or fear, cold and flu season. Yikes! Naturopathic treatment for colds and the flu can help reduce symptoms and shorten illness time; but, an even better approach for the fall is prevention. Take active steps to boost your family’s immunity and reduce exposure to the germs that get you and your little one(s) sick in the first place.
The body’s immune system works to ward off and kill germs that we are exposed to. Children are more vulnerable to sickness because they are still ‘growing’ an immune system…and because they touch everything!! In order for an immune system to function optimally, it requires adequate nutrients, proper rest and balanced exercise. While these principles may seem basic, they can be tricky to implement regularly in a busy household. Below are some specific strategies to help you maximize your children’s health. Apply them to yourself and double the benefits.
- Keep a routine bedtime that ensures your child stays well rested through the winter. White blood cells (the guys that fight germs) multiply most while we sleep.
- Enroll children in lessons or make time as a family to engage in activities through the fall and winter – be it swimming, skating, skiing or sledding.
- Increase protein, vitamin C and zinc in your family’s diet as they are all required for optimal immune system function.
- Reduce germ exposure through regular hand washing and proper nasal rinsing. Sound strange? If we breathe in germs and they grow and multiply, in part, in our nasal passages, cleaning them out regularly also flushes out the germs. Infant and child nasal rinsing products are easily available through health and drug stores and are best used in the evening
If you have been suffering from a series of chronic sinus infections year after year your doctor may have sent you for an allergy test or for a visit with the Ears, Nose and throat Specialist. A common practice for medical practitioners is to prescribe a steroid nasal spray which can provide some relief for a short period of time for most patients. However, if you have found that the effectiveness of the nasal spray has lessened you may be searching for something to provide relief from the constant sniffling, post nasal drip and head pain related with sinus infections. There are some natural remedies that have proved to be effective in easing the symptoms of sinus infection you might be interested in trying.
Antibiotics Ineffective for Sinus Infections
It has long been argued what exactly the correct prescription should be for patients presenting with signs of sinusitis. In fact, it has even been disputed exactly when a patient does in fact have a sinus infection. The common symptoms most patients present with when suffering with a true blown infection include:
- Facial pain especially when you shift position or lean forward
- Discharge from the nose that is green, yellow or brown
- Coughing up green, yellow or brown phlegm
- Post nasal drip
Antibiotics may be prescribed for sinusitis however because of the bacterial and fungal nature of the infection they are not always effective. This is one of the reasons they may recur.
Echinacea and Golden Seal
This herbal combo has been dubbed the dynamic duo. They provide a double whammy for assisting in many ailments including boosting your immune system and treating cold and flu symptoms, tummy troubles and urinary tract infection. Echinacea stimulates your defence system while golden seal helps control the irritating inflammatory symptoms and mucous production associated with repeat sinus infections. It is these two treatments that also make golden seal an effective remedy for tummy troubles which can cause inflammation of the stomach’s lining as well as the bowels. The production of mucous can coat everything from sinuses and eyes to urinary tracts, digestive tracts and upper respiratory tracts. Golden seal is the enemy of mucous and is very effective in removing it from your system.
Sage is a common herb favoured in the preparation of poultry dishes. Your thanksgiving turkey has probably been dressed with a sage stuffing at least once in your life. However, sage also has a powerful diaphoretic effect which means it aids in the flow of bodily fluids. Sipping sage tea a few times a day allows sage to act as an expectorant to help remove the mucous as well as to aid in getting it moving when you are plugged up.
If you suffer from chronic sinusitis you should consider speaking to a Naturopath who can recommend the proper dosage of these herbal remedies so you can best benefits from there natural healing effects.
Have you ever noticed that more often than not when you are suffering from an illness many doctors will treat the symptoms? For example, if you have chronic sinus infections you are just given antibiotics. When you visit a Naturopath, they will not ONLY treat your symptoms. Instead they will get to the root of what is causing the symptoms, eliminating the cause and WORKING TO STOP the symptoms once and for all.
In-depth Analysis and Discovery
The holistic approach to healing treats the whole person addressing every aspect of your health: Physical, mental and spiritual. You will be given a thorough examination considering all contributing factors that could be affecting your health such as diet, stress and lack of exercise. Each individual requires a very personal analysis to address what treatment will work best for you.
The Many Aspects of your Health
In order to achieve perfect health you may require many disciplines to begin your path to recovery. Your treatment will use a multi-disciplined approach from many areas such as:
- Environmental health
- Nutritional counselling
- Dietary changes
- Food allergies
- Vitamin supplementation
- Oxygen or hydrotherapies
- Organic living
Heal Thy Self
Your body is designed to handle illness and naturopaths believe health conditions are often brought on by imbalance. The naturopath will work with you to help realign your body and return balance in order to allow your body to follow its natural course of self healing. Together, you will come up with an agreed upon strategy that will work for you. Your lifestyle will play a huge role in your healing process and compliance is required for your treatment to be MOST effective. That is why it is important for you to work together with your naturopath to find a course of action that will suit you AND YOUR LIFESTYLE.
Mental Health and Coping
You may not realize what ill effects your mental health can have on your body. Changes to your life such as marital problems, job related stress, family CHANGES or the death of a loved one can all contribute to your sense of well-being. Sometimes holistic healing involves psychotherapy to provide you with the coping skills you require to maintain a well-balance mind. Stressful and traumatic events from you past may also still be affecting your ability to function properly in the present and these issues can be addressed.
As you can see the holistic approach to healing works towards complete treatment that will result in overall health for life long relief of all of your symptoms