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.
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
By Dr. Kristin Heins
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
- Social engagement
Accept there are things that you can’t change or control. Focus on the positives, consider forgiveness.
Self-care: Don’t postpone exercise, pleasurable activities, good sleep, or healthy eating because “you are too busy”; you are only giving away your anti-stress “free medication”.
Be social: time to follow the plan and not the mood! Stressful times are the right time to say “yes” to that coffee, that drink, that dinner with friends/family etc..
Be assertive: say what you need and want respectfully, don’t hold back. Also learn to say “no” to unnecessary commitments.
Take pauses, get into mindfulness practice! Meditation is the “new thing” for a reason. Download a meditation app to your smartphone. 5 minutes a day can make a big difference.
Dr. Maria Chaparro, Registered Psychologist in Supervised
Did you know that there are many different types of headaches? The most common types of headaches include:
- Tension-type headaches
- Cluster headaches
- Cervicogenic headaches
This post will focus on tension-type headaches, as they are one of the most common types of headaches suffered by adults. These headaches are often described as “band-like pressure” or “tightness around the head”.
Some common signs and symptoms associated with tension-type headaches include:
- Chronic fatigue
- Difficulty concentrating
- Difficulty falling asleep
- Mild sensitivity to light or sound
- General muscle aches and pain
What Causes Tension-type Headaches?
There are many factors that may contribute to the onset of tension-type headaches. How many of the following factors apply to you?
- Eye strain
- Cold/sinus infection
- Muscle tension around the head and neck
Most of these triggers are lifestyle factors, which we are able to modify on our own. However, chiropractic care has also been shown to be an effective approach to help battle these nasty headaches!
Research has shown that chiropractic adjustments are effective in reducing the intensity and frequency of tension-type headaches, as well as reducing the usage of over-the-counter medication.
If you are suffering from tension-type headaches, the following 5 steps can help:
- Manage your stress: One way to manage your stress is to plan ahead and organize your day.
- Relaxation Techniques: This may include deep breathing exercises, listening to music, or yoga.
- Diet and Exercise: Eating healthy and exercising often. Quitting smoking is also very important to help reduce the onset of headaches.
- Heat or Cold: The application of a heat or cold pack around the head may provide some relief.
- Chiropractic Care: Chiropractic treatment can assist with muscle tension and postural correction to help re-align the body for optimal functioning!
Boline PD, Kassak K, Bronfort G, Nelson C, Anderson AV. Spinal manipulation vs. amitriptyline for the treatment of chronic tension headache: a randomized clinical trial. J Manipulative Physiol Ther. 1995 Mar-Apr;18(3):148-54.
Fumal A, et al. Tension-type headache: Current research and clinical management. Lancet Neurology. 2008;7:70.
Pluta RM. JAMA patient page: Tension-type headache. Journal of the American Medical Association. 2011;306:450.
To read more about tension headaches, click on the link below.
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
We’ve all heard it since childhood- “straighten up!”, “stop slouching!” When we’re kids, we think our parents and teachers are just picking on us, but as adults we start to see the effects of many years of slouching and the chronic issues that follow. Although most people are concerned with the physical appearance of slouching, the consequences are much more profound than a rounded upper back.
If you sit at a computer all day, chances are that you already know that poor posture can cause pain in your joints and muscles. Poor posture can also be responsible for numbness and tingling or weakness in the extremities and can certainly lead to body aches and headaches. What most people don’t consider is what is going on in the inside. Slouching and slumping can actually cause compression of organs, making it more difficult to breathe, digest our food, eliminate toxins from our bodies and can cause a number of symptoms including fatigue and digestive disorders.
Taking care of your spine today, means better health tomorrow. Take the time and make the effort to care for your spine so that you will be strong, healthy and pain-free later on in life! Follow these six steps to straighten up:
1. Get up:
Take breaks from your desk every 30 minutes. Even if you just stand up and walk around for a minute or do some light stretching, this gives your body a chance to relieve the tired muscles that work so hard while you’re sedentary.
2. Invest in a good chair:
Because we all come in different shapes and sizes, an adjustable chair is a great investment to be sure that it will fit your body perfectly. Get something with good lumbar support to be sure that your low back is protected.
3. Take a look at yourself:
When sitting in your chair, your hips, knees and elbows should be at least at 90 angles and your feet should be flat on the floor.
4. Practice awareness:
Making and breaking habits is a tough thing to do. Place a post-it on your computer screen to remind you to straighten up (you don’t even have to write anything on it, you’ll know why it’s there). You should be trying to keep your ears over your shoulders and your shoulders over your hips.
5. Get moving:
Joining a yoga or pilates class can be a great way to support your spine through both strengthening and stretching.
6. Get your spine checked:
After major traumas (car accidents, serious falls and sports injuries) and minor traumas (repetitive stress, prolonged improper sleeping, sitting or standing positions), spinal bones can become misaligned and stuck, which can also affect posture. A chiropractic examination will allow your chiropractor to see if there is something biomechanical that may be interfering with your ability to achieve proper posture.
When you are trying to lose weight you may be thinking of taking a fast a furious approach eating as little as possible while working out as much as possible. However this is not only unwise, but also ineffective in the long run.
Healthy Eating Habits
When you skip a meal or cut calories drastically you will slow down your metabolism. This is because your body is concerned you are not getting enough calories to survive and is trying to conserve energy. You will lose weight using this method for the first few days or even a week, but as your body goes into panic mode it will fight starvation by storing fat. Therefore the only weight you will continue to lose will be water and muscle, which is not only bad for you, but will also make you reach a plateau far more quickly than you should. This makes all of your efforts for naught as your system will decide it is not safe to lose weight. Therefore it is important to eat healthy foods throughout the day. Taking an approach that reduces carbs and adds more veggies and fruits is the best approach as well as eating 5 small meals instead of 3 larger meals. Obviously cutting out sugars is important as well.
When your body’s metabolism slows due to dieting this is where exercise helps. Exercising in hand with dieting provide the energy required to help you burn more calories and do so naturally and safely. Regular exercise is a must to lose weight and it will give you more energy and keep your metabolism working at peak efficiency to continue to burn calories at rest. Do not forget the importance of weight lifting as the more muscle you can build the higher your metabolism remains.
Before and After Work Out Foods
Prior to a work out this is the best place to have a combination of simple and complex carbs. Have a slice of whole grain bread a smear of peanut butter and a banana sliced on top and a sprinkle of cinnamon for the perfect combo. You can also eat something like Greek yogurt with a few nuts or a meal with protein and carbs or oatmeal with blueberries. Following a work out you can eat a yummy omelette with eggs and fresh veggies and a slice of avocado for morning workouts or salmon and some sweet potato for dinner for late afternoon workouts. Lunch time work outs work well with a tuna sandwich on whole grain bread.
The key to weight loss is balance. You must exercise and eat a modified amount of calories without cutting meals to lower your calorie count. Moderation, variety and dedication are the key to a successful weight loss plan.