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!
Summertime carries with it an energy of excitement, enjoyment and freedom. The days are longer, the weather inviting. For many, we translate this energy into a lifestyle that includes more barbeques, social events, alcohol and often less nutritious food choices. With so few months to enjoy social time comfortably outside with friends, I think switching our mindset from “avoidance” to “improved” is a great way to approach food and alcohol consumption this summer. Many patients come in and ask how to make reasonable improvements to their summer routines and so decided to share a few tips and suggestions in this month’s newsletter:
• Loading up on creamy side dishes and red meat barbeque is not great for heart health or our waistline. Opt instead to grill vegetables on the bbq and experiment with salmon and fish recipes that cook in a flash and are part of the heart-healthy Mediterranean diet.
• Alcohol intake is typically a calorie exploder in the summer. Try and clean up your drinking, to the extent this can be true, by using clear alcohol (vodka, gin, tequila) and mixing with low sugar and low sodium options like soda stream water with lemon and lime slices or low sodium San Pellegrino. Remember also that most beer and many vodkas are wheat-based …. so if this is a food group you try and avoid in food form it is typically best avoided as an alcohol also.
• Most of us are more social in the summer. Try making socializing and connecting with family and friends the “treat” and not use social events as a reason to have two plates of dessert.
• Bring nutritious and seasonal fruits and vegetables to parties or have them out at your own! Opting to pick at these as snacks between meals is a great way to fill the urge while also being good to your body.
A Word on Blood Services and Our Community:
Many of us know that donating blood can save lives. Medical advancements make it so that today, a number of blood related diseases like leukemia, aplastic anemia, certain metabolic disorders and inherited immune system diseases can also be treated with donated stem cells.
In September, Thrive has decided to have information available at the clinic for patients looking to learn more about donating blood services. We want to offer patients more detailed information on steps and facts about blood donation and registering to be stem cell donor. Keep your eyes and ears open and don’t forget to pick up your fact sheet when in the clinic.
If you want more information today, start by checking out www.blood.ca
By: Dr. Kristin Heins ND, RP (qualifying)
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
Just a reminder that Thrive now has an osteopath, Marine Burkhardt!
Marine received her DOMP (Diploma of Osteopathy Manual Practitioner) from the Osteopathic College of Provence (COP) in France in 2017 after a 5 year training period.
She has a holistic approach to Osteopathy and adapts her treatment according to the patients unique needs. She practices visceral, cranio-sacral therapy and various joint techniques.
She has a special interest in care for children, newborns and pregnant women. Her graduation thesis studied postnatal treatment of mothers with breastfeeding issues. In her studies, she practiced cranial techniques with the goal of impacting lactation hormones to stimulate and regulate milk production. Very promising results were visible during these studies, which encouraged her to further pursue investigation of these techniques.
The range of her techniques is beneficial to all kind of patients. As an osteopath, she treats athletes who train and need maintenance care on a regular basis or are recovering from injuries. Her techniques are also very helpful in stress-management and various physical conditions, including chronic headaches.
She will welcome you in French and in English.
Her hours are as follows:
Wednesdays 8:30am-12pm, 3:30pm-7pm
You can book your initial appointment online or call the office at 647-352-7911.
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 Amy Gildner
- 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.
What is Pelvic Floor Physiotherapy?
Physiotherapy is a holistic healthcare profession that aims to help those affected by injury, illness or disability. Physiotherapists specialize in the assessment, diagnosis, and treatment of a variety of neurological, orthopedic, and cardiorespiratory conditions. In Ontario, individuals can see physiotherapists without a doctor’s referral.
Pelvic floor physiotherapy is the assessment and treatment of various conditions including, but not limited to, conditions of the muscles, bones, connective tissues, and ligaments surrounding the pelvis. This is a specialty within the physiotherapy profession, and is conducted by registered physiotherapists who have also undergone further education.
A typical initial appointment will include a detailed internal and external examination of your pelvis, a discussion of the findings as well as a possible treatment plan specifically tailored to your needs. This treatment may include additional internal pelvic floor therapy, bladder retraining, stretching, and strengthening techniques.
Why is Pelvic Floor Physiotherapy so important?
As women, our bodies can end up going through a lot. In addition to the maintenance of overall health and strength, pelvic floor health is equally as important, especially pre- & postpartum. Some conditions that can be treated through pelvic floor physiotherapy include:
- Vaginal pain
- Urinary incontinence
- Pain during sex
- Pelvic organ prolapse
- Low back pain
- Sacroiliac pain
- Piriformis syndrome/sciatica
Contact the clinic to find out more information!
By Dr. Elisa Petricca
A healthy mom translates into a healthy baby. So why not do everything you can to have a safe, healthy and natural pregnancy!?
This post focuses on educating pregnant mum’s on how to prepare for the birthing process and the value of chiropractic care during pregnancy. A pregnant woman who trusts her body to do what it is naturally designed to do is much more likely to experience a healthy, natural birth than someone who is stressed and fearful. The brain responds to fearful emotions negatively during pregnancy, releasing hormones that can slow labour and dilation.
How to Prepare for Birth
Scientific research strongly suggests the following principles for a natural and healthy pregnancy and birth:
- A fully functional nervous system: This is essential to assist the body in adapting to stressors associated with pregnancy and support development to the baby.
- Proper dietary intake: This is required for optimal fetal development.
- Movement and exercise: This will encourage optimal brain and cell function, hormonal balance, strength and mobility.
- Positive thoughts and emotions.
- A nurturing environment: It is important to be surrounded by loving and supportive relationships to help minimize stress and create an optimal environment fir a relaxed birth.
- A birth support team: Comprised of loved ones and health professionals to assist in a natural birth.
The Value of Chiropractic Care
Chiropractic care during pregnancy is vital in supporting normal and physiological function of mom and baby. Chiropractic care can help with pregnancy and birth by:
- Reducing interference to the mother’s nervous system, allowing for optimal function.
- Helping to create balance in the pelvis, allowing for an easier birth.
- Removing tension on the ligaments that support the uterus.
- Decreasing the potential for interventions and increasing the potential for a natural birth.
How does chiropractic care support the developing infant?
- Encourages optimal infant development by removing interference from the mother’s nervous system.
- Helps to create more room in the uterus, allowing baby to move and develop without restriction. This allows the baby to move into the best possible position for birth.
- Regular adjustments greatly reduce the possibility of dystocia (delayed birth) as well as birth trauma that can be caused by intervention.
What are the main things you should take away from this whole article?
By Dr. Kristin Heins
- Chiropractic provides structural balance and stability (specifically in the pelvis) for the mother, resulting in a more comfortable pregnancy.
- Research has shown that pregnant mothers who receive regular chiropractic care throughout their pregnancy generally have a shorter labour with less medical intervention.
- Chiropractic care throughout pregnancy can help to create a healthier and more comfortable in-utero environment for the infant.
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
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.
This month marks the five year anniversary of our opening of Thrive. We would like to take this opportunity to thank all of our Thrive family, which includes the inspiring patients we have met over the years, the amazing practitioners that we have been so fortunate to work with and our own families for the support they have shown us through this journey! We are thrilled to say that Thrive is “thriving” and continues to grow and evolve as we hoped it would.
To celebrate our “birthday”, we are having a Google review contest! If you think Thrive is a great place to get healthy and want to help other families get healthy too, please leave us a google review and WIN FREE PRIZES! All you have to do is show your support for Thrive by leaving a comment or star review telling Google what you think about our office. At the end of the month, we will enter you into a draw to WIN 2 movie passes or a gift card at Body Blitz.
Thank you to all of you for your dedication to thrive and to your own health goals. We look very forward to many more years serving you!
The Thrive Health Team