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
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.
- 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.
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
The hands on approach to healing uses touch to assist in the relief of pain as well as to alleviate the symptoms and causes of many conditions and illnesses. This age old approach to healing has been used for centuries and encompasses many different disciplines and techniques. Although some have changed in scope and technique, modern science has discovered that touch does in fact provide a medically viable treatment for many conditions.
A Reiki Practitioner is trained in sensing changes to body heat throughout your body. By positioning their hands in different areas of your body they can detect changes in heat and identify areas in need of attention. Reiki helps to clear blocks in your body’s energy field and is a very relaxing process performed on a massage table. Reiki can actually be performed in a hands off approach as well but the healing powers of touch improve the outcome of Reiki. Reiki can alleviate emotional stress as well as old wounds and trauma by opening up the flow of energy and encouraging your body to follow its natural impulses to heal itself. We all could use a little healing now and then and Reiki “tune-ups” are perfect to keep your body balanced.
Chiropractic treatments focus on your nervous system to identify issues. Your chiropractor looks for subluxations in the spine by examining surrounding tissue, muscle and ligaments. Subluxations will cause improper communication throughout the nervous system. Chiropractic adjustments help to realign the spine and clear your body of subluxations allowing for proper communication between your nervous system and other parts of your body. A series of tests will allow your Chiropractor to discover what treatments will work best to improve range of motion, alleviate back pain and improve mobility. It is often used for sports injuries, rehabilitation from motor vehicle or work related injuries as well as to alleviate pressure and discomfort during pregnancy. Lower and upper back pain are common complaints addressed by your Chiropractor which means you can find relief for your aching back. Treatment plans usually require several appointments to achieve success and improvements can often be seen following your first appointment.
Massage therapy applies pressure and manipulation to soft tissue, muscles, ligaments and joints to alleviate pain and improve physical function. It can be used for rehabilitative purposes following injury as well as to relieve stress or pain resulting from continuous use of certain muscles. There are many different techniques of massage therapy including:
- Deep Tissue Massage
- Myofascial Therapy (connective tissue)
- Trigger Point Therapy
- Rhythmic Mobilizations
- Remedial Exercise
- Stress relief, anxiety and depression
The healing art of touch can be combined to provide a more complete treatment plan. Often your chiropractor will recommend their treatment be combined with massage therapy and vice versa. Reiki can complement any health care regime and add to the success of many health care treatments.
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
To some, the word “meditation” connotes relaxation, calm, and introspection. For many others however, the practice falls outside their comfort zone. You may feel confused or awkward, or simply unfamiliar with taking time out for yourself on a regular basis. In truth however, meditation is a fairly flexible practice –it truly is whatever you make of it. Plus it’s one of the most widely accessible and completely free therapeutic activities you can do. Without the necessities of equipment, money, or even very much spare time, excuses for not trying meditation are slim!
Still skeptical? Skim this list of 100 benefits of meditation until one jumps out at you. While all of these are not expected or typical outcomes, the potential exists for meditation to impact many areas of your well-being, whether as a mood stabilizer, a heart rate slower, or an emotional outlet. And if a simple practice can yield so many different psychological, physical and spiritual benefits, it’s definitely worth a try.
While many of us think of meditating as a stress buster, research conducted by Harvard Medical School suggests that the health benefits of meditation may be greater than anyone initially conceived of. In a study, participants who regularly practiced relaxation techniques like meditation were found to have more active disease-fighting genes than those who’d never tried any such thing. It turns out our genes are very responsible to our behaviours and environment. When we create the optimal conditions by relaxing and meditating, many of these genes activate over time.
Since these types of genes are responsible for fighting inflammation and killing diseased cells, it would seem that meditation has the potential power to boost your immune system. The tangible health perks don’t end there. Medical studies have demonstrated that meditating has the potential to boost fertility, ease irritable bowel syndrome, help with chronic pain management, and lower blood pressure.
The scientific support for these important health benefits has begun to inch meditation into mainstream health practiced. Don’t be afraid to join the trend. The key is to redefine meditation so that it means something accessible, uplifting and useful to you personally. Your meditation practice could be as simple as taking time out to stretch, breathe deeply and sit silently for a few minutes when you get home from work. It could be ten minutes spent sitting with your eyes closed in the sun, or a deeply spiritual practice that you conduct with your family and peers. You might also try a group yoga class which can be a rewarding opportunity to try meditative practices with group support.
If your toddler or baby has caught a bug, you’re probably experiencing a horrible helpless feeling. It’s upsetting seeing your little one succumb to illness of any kind, and it can also be stressful determining how to administer any sort of treatment that is completely natural and non-invasive. Further, you don’t just want to soothe your baby; you want to treat the illness. Fortunately there are a number of tricks and treatments that have proven effective at not only helping your child feel better, but also strengthening immunity to avoid future illnesses.
Here are some of the best natural medicines for treating your baby’s symptoms.
Steam: Warm, moist air can help to treat coughing, so consider putting a humidifier in your baby’s nursery. This will also soothe your baby’s throat and nose if they are dry and irritated.
Bath: A warm bath is an effective and gentle way to clear your baby’s chest and sinuses of congestion. Consider adding a few drops of eucalyptus oil into the tub, or rubbing the oil gently onto your baby’s back.
Postural drainage: If your baby has a runny nose, it’s a good idea to drain it. This will quickly help clear some of the mucous and make breathing easier. You can use a natural saline rinse, or try postural drainage. Hold your baby on your lap face up, with your hand held firmly under the neck. Angle your baby’s head down so that it is slightly lower than the chest. Tap your fingers firmly in the middle of the chest; this will gently loosen the mucous lining your baby’s lungs.
There are also a number of steps you can take to improve your child’s immunity and overall health, to prevent future illness. These include:
> Breastfeeding for as long as possible. Breast milk contains important nutrients and antibodies to keep your baby healthy.
> Washing your toddler’s hands for him or her. When children are too young to do it properly, wash their hands for them with plenty of soap and warm water.
> Strictly avoiding contact with anyone who is unwell- this includes you. If a family member is sick, keep them away from the baby not just until they feel better, but until they are completely well.
> Introducing solid foods that are rich in nutrition. Make sure that your baby gets the requisite amounts iron, vitamin C and other nutrients to promote health. To read more about introducing your baby to solids, read our blog post on the subject here.
If you are concerned about your baby’s health, or observing symptoms that make you anxious or confused, don’t hesitate to seek peace of mind by speaking with a health practitioner. It’s time to go to the doctor if:
> Your baby has a fever, especially under 3 months of age.
> Your baby is coughing up mucous that isn’t clear or white.
> Your baby is vomiting consistently.
> You notice a rash anywhere on the body or face accompanying your baby’s illness.
> Your baby or toddler is showing signs of pain.
Lastly, always make sure that you and your baby are always clothed appropriately for the wind, snow, rain, or whatever else Mother Nature is throwing our way. For more on this topic, check out our post “Dressing an Infant for Winter Weather.”