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Tag: lifestyle

people wearing holiday socks by a fireplace and mugs with cozies

Preventing Burnout Over the Holidays

As the holiday season approaches, many people will shift their focus towards giving and caring for others. Many people feel overwhelmed and stressed, struggling with their personal health goals. Caring for yourself and spending time with loved ones should be the number one priority during the holiday season! Let’s talk about it.

What is Burnout?

Burnout may feel like being emotionally, physically, and mentally worn out. It often happens when stress builds up over time, especially in high-pressure jobs or when you have too many responsibilities. If you’re feeling burned out, you might notice that you’re constantly tired, irritable, or having trouble sleeping. You may also find it hard to stay focused or remember things, and you could even experience physical issues like headaches or stomach problems.

If burnout isn’t dealt with, it can lead to more serious mental health challenges like anxiety or depression. You might start feeling detached from your work and personal relationships, which can make you feel lonely. It’s really important to recognize the early signs of burnout and take action. This can include practicing self-care, reaching out for support, and possibly changing your workload or daily routines to help manage stress. Taking these steps can make a big difference in both your work life and your overall well-being.

What Holiday Stressors Can Look Like

Holidays can be a joyful time, but they often come with stressors that impact our bodies and nervous systems. 

  1. The pressure to find perfect gifts can lead to anxiety, while packed schedules might result in fatigue. The constant rush can trigger headaches or muscle tension.
  2. Financial worries can elevate stress levels, affecting sleep patterns, digestion, pain levels, and more. 
  3. Crowded gatherings might overwhelm you, causing sensory overload and further stress.

It’s important to recognize these signs and find ways to balance the festivities with self-care.

Preventing Burnout Over the Holidays

To navigate this busy period more smoothly and maintain your well-being, consider these strategies:

1. Set Realistic Expectations

Often, we pressure ourselves to create the "perfect" holiday experience, which can lead to stress. Instead, focus on what truly matters: spending quality time with loved ones. Accept that not everything has to be flawless and prioritize activities that bring you joy rather than stress. Make a list of “must-dos” and allow flexibility for everything else. Physiologically, this means better cortisol regulation and less stress overall.

2. Prioritize Sleep

Amidst holiday preparations, it’s easy to stay up past our usual bedtime chipping away at work obligations and/or holiday activities. Maintain a healthy bedtime routine that can include reading, exercising, or a relaxing bath. Good quality sleep helps maintain your energy levels and mood, making it easier to handle stress.

3. Use Your Health Benefits/Schedule Wellness Appointments

Make sure to stay in good health during this demanding season by booking in with your health care team — therapist or counselor, naturopathic doctor, massage therapist, etc. Consider booking a massage or acupuncture session to relieve physical tension and promote relaxation. Additionally, a nutritional consultation may help you make healthier food choices amidst holiday indulgence. By proactively organizing these wellness appointments, you can create a supportive framework that helps you navigate the holiday season with greater ease and joy.

4. Limit Commitments, with Intention

It’s tempting to say yes to every invitation, but overcommitting can lead to exhaustion. Be selective about the events you attend and prioritize those that bring you joy. Politely decline or propose alternative, less stressful interactions, such as a casual coffee meet-up instead of a large party.

5. Stay Connected

At the same time, the holidays can sometimes feel isolating, especially if loved ones are far away. Make an effort to connect with family and friends who enrich your life, be it through phone calls, video chats, or letters. These interactions can boost your mood and remind you of the support network you have.

By incorporating these strategies, you can create a more relaxed and enjoyable holiday experience. Remember that the essence of the holidays lies in connection, joy, and gratitude, not in perfection or excess.

In Summary

The holiday season, often filled with festivities and joy, can also bring about stress and disruption to one’s health routine. However, maintaining balance and staying on track with health goals is achievable with a few mindful strategies: Prioritizing self-care is essential; ensure you get adequate sleep, stay hydrated, and maintain a nutritious diet amidst the indulgences. Incorporating regular physical activity, whether through a brisk walk or a dance session, can help alleviate stress and boost endorphins. Mindfulness practices, such as meditation or yoga, can also aid in maintaining mental wellness. It’s important to set realistic expectations and allow yourself some flexibility. By planning ahead, such as preparing healthy meals in advance, booking appointments with your health team, and setting boundaries for commitments, you can navigate the holidays more smoothly. Ultimately, by supporting your body and mind with these practices, you can emerge into the new year feeling balanced and ready to continue pursuing your health objectives.

Natural Treatments for Ehlers Danlos Syndrome

What is Ehlers Danlos Syndrome?

Ehlers Danlos Syndrome (EDS) is a group of genetic connective tissue disorders that is classified into 13 subtypes. A variation in our genetic code causes our body to improperly form connective tissue, such as collagen. Collagen and other connective tissue help form our joints, skin, and ligaments. 

Common Symptoms of EDS 

Symptoms typical of most EDS subtypes include joint hypermobility, for example, being able to fold your finger back to touch your arm or being double jointed. Skin hyperextensibility is also a symptom of EDS, where the skin is extra stretchy. People with EDS may also have tissue fragility, which results in easy bruising, cuts, and scarring. 

EDS patients often develop a group of seemingly related conditions of which their connection is still not fully understood. These conditions are dysautonomia (including POTS, postural orthostatic tachycardia syndrome), gut dysmotility, mast cell activation syndrome as well as small fiber neuropathy. These conditions can bring about many issues around pain, sleep, digestion, fatigue and energy just to name a few. These symptoms can lead to a vicious cycle of pain and sleep exhaustion. 

Conventional Treatment for EDS

Conventional treatments for EDS and its associated conditions may include physiotherapy, surgery, over-the-counter pain medications, and corticosteroids, though these aren’t the only treatments available. 

Natural Ways to Support EDS

A natural approach to EDS may involve botanical medicines, nutraceuticals, diet and lifestyle medicine, hydrotherapy and physical therapies such as physiotherapy and chiropractic care. When seeking physical therapies, it is essential to work with a health professional who understands EDS and hypermobility. Overstretching and overexertion are serious considerations and if neglected or misunderstood can cause harm. 

Botanical Medicine and EDS

Botanical medicine utilizes the healing properties of plants and may be used to support people with EDS and its comorbidities. Many of the medicines and over-the-counter medications we have today have their origins in natural substances. For example, aspirin is a common pain reliever and its active ingredient is acetylsalicylic acid (ASA). ASA comes from salicylic acid,  first extracted from willow bark. We first knew of willow bark as a pain reliever from the ancient Egyptians who wrote about it some 3,500 years ago. 

A large body of evidence now exists that explains how botanicals can be used to treat and manage our health. Chamomile is a good example of this, as it can be used in numerous ways to treat many conditions. Evidence has shown that chamomile can help relax the muscles on the intestine, reduce cramping, protect the intestinal lining against the formation of ulcers, and the herb has an antidiarrheal effect. When used topically or in an ointment, it can help improve the healing of wounds, and can be used in the treatment of hemorrhoids and eczema.  Studies have even shown that it can be used in the treatment of sleep, anxiety and diabetes. 

Ginger is another botanical with many uses. It is commonly used to help with nausea and upset stomach and is commonly used during pregnancy to help with morning sickness. 

Supplements for EDS

Nutraceutical medicine is the use of vitamins and minerals in a therapeutic manner. A very popular nutraceutical many people are familiar with is melatonin. Melatonin occurs naturally in nature and even in humans. Melatonin plays a role in the management of our sleep cycle and circadian rhythm. Research suggests that melatonin may play a much greater role in our health and wellbeing. Small fiber neuropathy, a feature of EDS, can result in neuropathic pain. Research has suggested that melatonin may play a role in the modulation of neuropathic and inflammatory pain as well as improve the healing of damaged nerves.

Hydrotherapy for EDS

Hydrotherapy is a term used to describe the use of water in a therapeutic manner. For example, a common form of hydrotherapy is contrast showers. If you are interested in learning how to have a contrast shower at home you can follow a guide on my social media @allie.wellness for instructions.

Evidence has shown that hydrotherapy plays a role in strengthening aspects of our nervous system and blood flow. This can help patients manage symptoms related to blood pressure and pain.  

Lifestyle medicine for EDS

Lifestyle and diet modifications (LDM) are another treatment modality utilized in EDS care. This modality is where I feel most people appreciate what individualized care is. EDS is on a spectrum and may not present the exact same for everyone. Part of the approach is to understand what the unique factors that affect you are, how they affect you and what you can change or modify in your own life to improve your quality of life and daily living. 

Some people may find eating a specific food may cause a flare up of MCAS (mast cell activation syndrome) or result in the sudden onset of fatigue. We cannot always avoid certain triggers, but understanding the way they affect us allows us to better plan to mitigate their effects. It isn’t always about harm reduction. Learning about ourselves and which changes improve our symptoms is also an important part of this modality. 

Working with a health professional knowledgeable on EDS is crucial to overall care. Treatments need to be individualized so that they are appropriately, effective and safe for each individual.

Nothing mentioned above should be taken as medical advice and any changes to your health should be done so under the guidance of a primary health provider. 

If you think you have EDS, POTS or MCAS book a discovery call to learn about how I can help you manage your condition. If you care to learn more about EDS, chronic disease and living healthy follow me on my social media for more @allie.wellness.

Ready to get started?

Book a session today

How Homeopathy Supports Mental Health

Homeopathy is a holistic tool that considers all aspects of an individual’s health and well-being. It can treat mental health issues through a personalized approach that involves selecting remedies based on an individual’s unique mental, emotional, and physical symptoms. The process involves consultation with a homeopathic practitioner, who evaluates the patient’s overall state to recommend remedies aimed at restoring balance in the body and mind.

Read on to learn more about homeopathy and how it can help support people struggling with their mental health.

Getting Started with Homeopathy

The process of working with a homeopathic practitioner involves an initial consultation, selection of a remedy, choosing a potency and dosage, and monitoring and follow-ups. Here’s a closer look into what each step means for someone looking to support their mental health with homeopathy.

1. Initial Consultation

An initial homeopathic consultation consists of a comprehensive evaluation, identifying core symptoms, and analyzing an individual’s emotion and behavioral state.

A homeopathic practitioner conducts an in-depth assessment of the individual’s mental health concerns, medical history, emotional state, personality traits, stressors, lifestyle, and physical symptoms. The focus is not just on the mental symptoms but on the person as a whole.

In the initial visit, the practitioner will ask about specific mental health challenges, such as anxiety, depression, phobias, sleep disturbances, and mood swings, to identify patterns or triggers.

Finally, details about the person’s emotional responses, coping mechanisms, and any changes in behavior are noted. For example, if someone with depression tends to isolate, cry often, or have difficulty concentrating, these specific symptoms are used to guide the remedy selection.

2. Choosing a Remedy

A homeopathic remedy is selected based on a holistic understanding of the person’s physical and emotional state, not just the diagnosis of a mental condition. Remedies are chosen for their ability to match the person’s mental and emotional symptoms (the “similimum”). Here are a few examples of homeopathic remedies and what they may be used for:

    • For Anxiety: If an individual has panic attacks or anticipatory anxiety, the practitioner may choose Aconite or Argentum Nitricum, depending on the type of anxiety, its triggers, and the person’s overall constitution.
    • For Depression: A person dealing with deep sadness after a loss might be prescribed Ignatia Amara, while someone with more chronic depression and feelings of worthlessness may receive Aurum Metallicum.
    • For Stress and Burnout: If the person feels mentally drained, overworked, or irritable, Nux Vomica or Kali Phosphoricum might be considered.

3. Potency and Dosage

Homeopathic remedies are prepared through a process called potentization, where the original substance is diluted in water or alcohol and then vigorously shaken (called succussion). Remedies come in different potencies, often ranging from low (e.g., 6C, 12C) to high (e.g., 200C, 1M), depending on the severity of the mental symptoms and the individual’s sensitivity.

The dosage can vary from one-time doses to repeated doses over a period of time, depending on how the patient responds.

4. Monitoring and Follow-Up

Homeopathy emphasizes ongoing monitoring to track changes in the individual’s mental health. Regular follow-up consultations are crucial to assess the efficacy of the remedy and to make adjustments as needed.

Homeopathic Remedies for Common Mental Health Issues

Here are a few homeopathic remedies commonly used for specific mental health conditions:

Anxiety Symptoms

Aconite: For sudden, intense fear or panic.

Argentum Nitricum: For anticipatory anxiety, especially with fear of failure or social situations.

Gelsemium: For performance anxiety or fear of upcoming events, accompanied by weakness or trembling.

Depressive Symptoms

Ignatia Amara: For acute grief, emotional shocks, or heartbreak.

Natrum Muriaticum: For deep, suppressed sadness, often from rejection or betrayal.

Aurum Metallicum: For chronic depression, feelings of despair.

Stress and Burnout

Nux Vomica: For irritability, overwork, and reliance on stimulants like caffeine.

Kali Phosphoricum: For mental fatigue and burnout, particularly in individuals overwhelmed by responsibilities.

Sleep Disturbances

Coffea Cruda: For insomnia due to an overactive mind or racing thoughts.

Chamomilla: For restlessness or irritability causing sleep disturbances.

When Should Homeopathy Not Be Used?

People are advised not to self treat themselves with the remedies mentioned above as they are just examples and does not represent a complete picture for which the remedy can be used. It's important to work with a professional homeopathic practitioner to ensure you receive the most appropriate care for you.

Homeopathy and Whole-Person Care

Homeopathy views mental health issues as part of a broader imbalance that includes physical, emotional, and environmental factors. For instance, a person with anxiety may also suffer from digestive issues or headaches, and the chosen remedy will address both the mental and physical symptoms.

 Homeopathy can be used alongside other therapies such as counseling, mindfulness, or conventional medications. Practitioners often encourage a holistic approach to mental well-being.

Interested in how homeopathy can fit into your integrative care?

Book your first homeopathic consultation today

How to Perfect Your Spring-Summer Detox 

Detox, detox, detox.  

Detoxing has become quite the fad, both online and in the health community. Many of us think that we need to be on a plethora of detox supplements or laxatives and that we need to be doing long hours (sometimes days) of fasting in order to do it “properly” and to “cleanse” our systems completely of all waste and toxins.  

But here’s the reality of it: Yes, those things may help accelerate the process. Yes, they may help in the short term. But that is not all of what a detox is, and it is important to note they’re not always the safest either, especially not for long periods of time. As a naturopathic doctor, I would highly advise doing these under direct supervision of your health care  provider.  

What’s a Detox? 

A true detox involves supporting our essential detox organs, which are our:  

These organs help to eliminate toxins, waste, and hormones (and hormone byproducts, called metabolites) from the body. They help filter out the “good” from the “not so good.” However, these organs can become “sluggish” or  backed up (i.e. not functioning optimally) when there is a large toxic load, which can be due to poor lifestyle choices or high environmental exposures.  

Common signs and symptoms of your detox organs not functioning optimally include:  

      • Fatigue  
      • Water retention or swelling  
      • Bloating  
      • Digestive upset  
      • Constipation  
      • Chronic cough  
      • Getting sick frequently  
      • Excess congestion
      • Allergies and sensitivities
      • Skin concerns  
      • Increased acne or breakouts  
      • Increased pain or inflammation  
      • Brain fog  
      • Weight loss or gain  
      • Hormonal concerns, etc. 

Many of us may experience one or more of the above symptoms. Note that we can easily support these detox organs in our day-to-day life through nutrition, lifestyle, supplements, and with botanical medicine as well.  

Top Tips for Supporting Detoxification

The top 7 things to remember when doing your yearly detox:  

      1. Drink enough water! This can be up to 2-3 litres, depending on the individual.  
      2. Increase your vegetable and whole foods intake. Reduce processed foods!
      3. Increase protein and healthy fats.  Swap out for more plant-proteins, olive oil, and avocado oil.
      4. Eliminate alcohol, smoking, sugar, caffeine, and coffee.  
      5. Increase exercise, and encourage daily sweating – whether with movement or a sauna.
      6. Prioritize sleep, and ensure you are getting at least 7–8 hours of well rested sleep everyday. 
      7. Manage your stress — do something that helps you relax everyday!  

These are the foundations of health, and are essential to maintaining a healthy body, and supporting our detoxification systems. The reality is, if we do not optimize our food, our movement, our sleep and our stress, no amount of detoxing or products from the health food store will do us any good. If anything, the effects will be short-lived, and you will be back to feeling unwell soon after.

We are what we consume, and this applies to our food and what we ingest, but also to what we consume socially, from the media, from our relationships and from any such negativity or toxicity in our  lives too.  

I encourage you to be mindful and try the tips above. Notice how you feel after doing so for 1–2 weeks, and the impact it has had on your daily life and functioning.

If you have any other questions on how to support your body or health via naturopathic medicine or botanical medicine, feel free to  book a free 15 minute discovery call with me.  

Let’s work to restore your health in all aspects — mentally, emotionally and physically! 

Wishing you all nothing but good health and positive energy. 

Book with Dr. Sidhu, ND

5 Reasons You Should Be Tracking Your Menstrual Cycle

Are you a 3-weeker or a 4-weeker? Tracking your menstrual cycle can yield a lot of benefits, not just for your laundry and vacation schedules, but also for your hormone health, fertility, and overall health. Read on to find out 5 reasons why you should be tracking your menstrual cycle, and how to do it. 

A “Normal” Cycle

Although the average length of a menstrual cycle is 28 days, a menstrual cycle can be from 23 to 35 days and still be considered normal. The regularity of your cycle is more important than the length of your cycle because it indicates that your hormones are cycling properly. There are a few hormones that influence the regularity of your cycle:

Follicle-stimulating hormone (FSH)

This hormone, released by a gland in the brain, stimulates the development of follicles in the ovary, which become eggs that can become fertilized every cycle.
Luteinizing hormone (LH)

Like FSH, LH is made in the brain and has roles in ovulation and regulating cycle length. 
Estrogen

A hormone that is made throughout the body and has a variety of actions. In people who menstruate, it’s dominant during the first half of their cycle.
Progesterone

A hormone made throughout the body and is dominant during the second half of the menstrual cycle.

Your cycle length may vary because of individual factors, but your cycle regularity can be impacted by factors like stress and other conditions, such as type 2 diabetes, thyroid conditions, or polycystic ovarian syndrome (PCOS). 

Why You Should Be Tracking Your Cycle

1. Helps to monitor your fertility

One of the primary reasons to track your cycle is to better understand your fertile window for family planning. Tracking the start and end to your cycle, along with cycle milestones like cervical mucous, can help you determine when—and when not to—time intercourse for your family planning goals.

2. Helps to monitor changes in your hormones 

Cycle regularity is determined by the interplay between the four major hormones: FSH, LH, estrogen, and progesterone. However, other hormones, such as thyroid hormone, can impact your menstrual cycle as well. Tracking your cycle can give clues to the changes in these hormones and how they interact with each other.

3. Understand how stress affects your cycle

Have you ever noticed a late period during a stressful time? Cortisol, your stress hormone, can also affect your cycle length and regularity. Track your cycle to better predict how stress can affect you. Moreover, you can track your cycle to understand if stress management techniques, like acupuncture, meditation, or other treatments, make an impact on your hormone health.

4. Understand how body fat affects your cycle

Body fat can impact your hormone production and how hormones interact with your reproductive organs. Too little body fat, as in the case of people struggling with eating disorders or extreme workout routines, can cause irregular menstrual cycles. In addition, people who have body mass indexes (BMI) of more than 30 kg/m2 can be predisposed to conditions like diabetes mellitus or PCOS, which can impact cycle length and regularity. Tracking your cycle can help you understand how body fat changes can affect your hormone health.

5. Helps your doctor monitor your other medical conditions

A primary care doctor or OB/GYN specialist typically asks about your cycle length and regularity during your visits. If your healthcare provider is working up a hormonal issue, such as menopause or infertility, they typically will ask for a blood draw on day 3 or day 21 of your cycle. 

Knowing your cycle can help your doctor diagnose hormonal conditions and monitor other conditions. As mentioned previously, conditions such as thyroid disorders, PCOS, and diabetes can often impact your menstrual cycle. 

Expert Cycle Tracking Tips From Dr. Salwan, ND

Tracking your cycle can be as simple as a paper calendar or it can be logged in a mobile app. Here are tips from naturopathic doctor Dr. Salwan:

    • Track when your cycle starts: Your cycle starts on the day you notice spotting or bleeding for your period.
    • Track when your period phase ends: Note the last day of your period to calculate your period length.
    • Track when your cycle ends: Your cycle ends the day before your period starts again.
    • You can track your cervical mucous, discharge you notice, cramps you experience, and other symptoms like mood changes, bloating, acne, or breast tenderness as well. 
    • There are many mobile apps that you can log your cycle details in addition to other symptoms you may experience throughout your cycle. 
    • If you’re concerned about your digital privacy on mobile apps, you can always use a physical diary, journal, or calendar to track your cycle.

Talking to a healthcare professional like your naturopathic doctor can help you decode your health through your cycle tracking.

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5 Things You Should Know About Menopause

Menopause, a pivotal life transition, marks the end of a woman’s menstrual cycles and signifies the conclusion of her reproductive years. The menopausal shift gives rise to a spectrum of physical and emotional changes, ranging from hot flashes and night sweats to mood swings and changes in bone density. 

Beyond the physiological aspects, menopause also carries psychological and emotional dimensions, impacting a woman’s sense of identity and well-being. Navigating this transformative period involves understanding the diverse manifestations of menopausal symptoms, exploring available treatment options, and embracing lifestyle adjustments to promote overall health and resilience. 

What is Menopause?

Menopause is a natural part of a woman’s life that occurs when the ovaries stop releasing eggs and producing the hormones estrogen and progesterone. 

There are a few phases to menopause, starting with perimenopause and ending in postmenopause: 

Perimenopause

Perimenopause refers to the transitional stage leading up to menopause, typically beginning in a woman's 40s but sometimes starting earlier.

During perimenopause, hormone levels, particularly estrogen and progesterone, begin to fluctuate, leading to irregular menstrual cycles and various symptoms such as hot flashes, night sweats, mood swings, fatigue, and changes in libido.

Perimenopause can last for several years, and the duration varies from woman to woman. It ends when a woman has not had a menstrual period for 12 consecutive months, marking the onset of menopause.

Menopause

Menopause marks the end of a woman's menstrual cycles and fertility. It is defined as the absence of menstruation for 12 consecutive months.

The average age of natural menopause in women is around 51, but it can occur earlier or later. Factors such as genetics, smoking, and certain medical conditions can influence the timing of menopause.

Postmenopause

Postmenopause refers to the stage of life after menopause has been reached. It begins the day after a woman has gone 12 months without a menstrual period.

During postmenopause, hormone levels, particularly estrogen, remain at consistently low levels. As a result, women may continue to experience symptoms such as vaginal dryness, hot flashes, and mood changes.

Postmenopausal women are at increased risk of certain health conditions, including osteoporosis (due to decreased bone density), cardiovascular disease, and cognitive changes.

Understanding the stages of menopause can help women navigate the physical and emotional changes associated with menopause and make informed decisions about their health and well-being.

Hormones in Menopause

The hormonal changes during menopause involve more than just a decrease in estrogen. The interplay of hormones from various glands, including the thyroid, pancreas, adrenals, and ovaries, is intricate and dynamic. It is crucial for your provider to understand how each hormone interacts and compensates for one another in order to help you achieve hormonal balance during menopause.

 

Here are some key hormonal glands that your healthcare provider may consider:

  1. Thyroid gland – Thyroid disorders can mimic peri/menopausal symptoms such as weight gain, mood changes, fatigue, hair loss and sleep disturbance.
  2. Ovaries – Ovaries are the primary reproductive organs responsible for producing estrogen, progesterone, and small amounts of testosterone. During menopause, ovarian function declines, leading to a decrease in estrogen and progesterone production.
  3. Pancreas – The pancreas produces insulin, which helps regulate blood sugar levels and may influence weight management during menopause.
  4. Adrenals – Chronic stress during menopause can lead to dysregulation of adrenal function, resulting in symptoms such as fatigue, mood swings, and sleep disturbances. The adrenals are responsible for the stress response and take over production of estrogen, progesterone and testosterone in menopause.

Five Things You Need To Know About Hormones in Menopause

Here are five ways that hormones can impact your health during the different phases of menopause: 

  1. Hormones Fluctuate During Perimenopause:
    Perimenopause is characterized by fluctuating hormone levels, particularly estrogen and progesterone. These fluctuations can lead to irregular periods, hot flashes, mood swings, and other symptoms as the body adjusts to changing hormone levels. During this phase, testing for hormones can be a moving target. Collaborating with your healthcare professional can help avoid the trial-and-error approach when experimenting with various products and supplements.

  2. Low Hormone Levels in Postmenopause:
    After menopause, women experience a significant decrease in estrogen and progesterone levels, leading to various changes in the body. These changes can include decreased bone density, increased risk of cardiovascular disease, and changes in cognitive function.
  3. Hormones Impact Bones, the Brain, and the Cardiovascular System:
    The decrease in hormone levels postmenopause can have profound effects on bone health, brain function, and cardiovascular health. Estrogen plays a crucial role in maintaining bone density, so low estrogen levels can increase the risk of osteoporosis. Additionally, estrogen has neuroprotective effects and helps regulate the cardiovascular system, so its decline can affect brain function and cardiovascular health.
  4. Menopause is More Than Just About Estrogen and Progesterone:
    Menopause involves a complex interplay of hormones beyond just estrogen. While estrogen levels decline, other hormones such as progesterone, testosterone, and hormones produced by the adrenal glands also play a role in menopausal symptoms and overall health. Understanding how these hormones interact and compensate for each other is essential for managing menopausal symptoms and promoting overall well-being.
  5. Balancing Hormones Isn’t A One-Size-Fits-All:
    Achieving hormone balance during menopause involves more than just replacing estrogen. It requires a comprehensive approach that considers the interactions between various hormones and addresses individual symptoms and health concerns. This may involve lifestyle changes, hormone therapy, nutritional support, and other interventions tailored to each woman’s needs.

By understanding the complexities of menopause and its impact on hormone levels, women can take proactive steps to manage symptoms, support their overall health, and navigate this important life transition more effectively.

How Naturopathic Doctors Help

Naturopathic doctors (NDs) take a holistic approach to assess and treat menopausal symptoms and related health concerns. They consider the interconnectedness of various bodily systems and focus on addressing the underlying causes of symptoms rather than merely managing them.

Menopause is a significant life transition that can bring physical, emotional, and psychological changes for women. Naturopathic medicine offers holistic approaches to assess and treat menopausal symptoms, emphasizing individualized care, lifestyle modifications, natural therapies, and mind-body interventions. If you’re experiencing menopausal symptoms or approaching menopause, consult with a licensed naturopathic doctor to explore safe and effective treatment options tailored to your needs and goals.

Get started with Dr. Salwan, ND or one of our NDs at Wildflower Health and Wellness today.

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The secret ingredients for better immunity

What can you use now to benefit your immunity?

And the secret ingredient is…..

Raw honey

Disclaimer: do not consume raw honey if you are pregnant 

Raw honey includes bee pollen and propolis which contains antioxidants as well as antibacterial and antifungal properties to help build your immune system, heal wounds and fight infections.

The best is local honey usually found at health food stores. Raw honey is not heavily processed and all the nutrients are still available. Another tip is to ensure that you do not heat honey over 95 degrees Fahrenheit as this can also destroy the amazing immune properties of raw honey.

Daily amount: 1-2 tbsp per day.

You can put honey in your herbal teas, drizzle over oatmeal, spread on toast or mix in yogurt.

Herbal teas

Another gentle approach to help support your immune system are herbal teas!

Consider:

  • Echinacea tea
  • Ginger lemon tea
  • Green tea
  • Elderberry tea

All of these can be found at your local grocery store or health food store. Add in your raw honey once the tea has cooled down after steeping in boiled water for 3-5 minutes.

This fall and winter season let’s stay healthy!

How We Can Help

Wildflower Health and Wellness has a Natural Dispensary. We offer high quality medicinal dried herbs, herbal tinctures, and professional line supplements all of which are high quality. Contact us today to refill your supplements for immunity, including: Vitamin D3, Vitamin C, Zinc gluconate, Astragalus herb and Reishi mushroom.

5 easy tips for better digestion

Digestion can be over complicated or very simple to deconstruct. Before you diagnose yourself with some rare digestive disease by Dr. Google give these easy tips a try!

Chew your food

Digestion starts in the mouth! Even as you’re reading this and thinking of cookies your mouth is salivating. Saliva is a combination of enzymes, electrolytes and proteins that start the process of digestion before food even gets into the stomach. Chewing physically makes your food into smaller pieces and also allows for saliva to be mixed into the food.

[bt_highlight]Solution: [/bt_highlight] You don’t need to count the amount of chewing per bite but the food should be mush before you swallow.

 

Relaxed eating

The process of digestion is most effective when you are in a relaxed mood. Relaxed eating engages the rest-and-digest nervous system (aka parasympathetic nervous system) which allows your stomach to release digestive enzymes.

[bt_highlight]Solution: [/bt_highlight] Limit eating on the go, take a seat, look at your food and chew slowly!

 

Thirst – hunger signals

It’s a well known phenomenon that hunger and thirst signals can get crossed in your brain. Your hypothalamus, the portion of your brain responsible for controlling feelings of hunger and thirst, responds similarly whether you’re thirsty or if you haven’t had enough to eat. Meaning that you may feel hungry when you’re actually thirsty. Many of us are over eating and under hydrating as a result.

[bt_highlight]Solution:[/bt_highlight] When you feel hungry drink 1/2-1 glass of water. If after 20 minutes you’re still hungry then grab a bite to eat! If the hunger dissipated it means that you were actually thirsty/dehydrated and you should up your daily water intake.

 

Meal timing

Body hack: your digestion works best when it runs on a schedule. Your brain and digestive organs are connected enough to figure out when to expect meals and therefore when to send out the digestive juices. This is why many people report that they get acid reflux when they eat late at night or that they have bloating after meals.

[bt_highlight]Solution: [/bt_highlight] Try your best to eat your meals at the same time everyday!

 

Understand your GI transit time

The time it takes food to go from into your mouth and out the other end is called the GI transit time. Optimal digestion takes between 12-24 hours. Anything more or less can tell us whether you are absorbing nutrient and if toxins are properly eliminated.

[bt_highlight]Solution: [/bt_highlight] Here’s how to test your bowel transit time.

Eat a large serving of beets (at least 1 cup of cooked beets)
Record when you ate the beets
Over the next hours check your stool! When you notice your stool is the colour of the red beets, you’ve figured out your transit time.

More than 24 hours: A transit time that exceeds 24 hours may mean your bowels are not eliminating and stool is sitting in your colon for too long. This can lead to a toxic bowel, which can eventually lead to colon disease and a body that is overloaded with toxins. You may need more fibre (from sources like fruits, vegetables, chia and ground flaxseeds), water, relaxation techniques, and daily movement to get your bowels moving regularly. Additionally , your nutritionist or naturopathic doctor can recommend specific dosages of key digestive supplements where necessary.

Less than 12 hours: This is less common but can mean that you’re not really absorbing all the nutrients from your food or you could have too many stimulants in your daily life, like coffee.

 

Bottom line

You need to do the basics before your health practitioner considers any other functional disease. If you’re already doing these simple tips and still experiencing digestive issues then you may need further testing. Food sensitivity or GIMAP tests are a functional medicine approach to treat many digestive concerns. Speak to your naturopathic doctor for more options.

Prevent cardiovascular disease

Heart Health 101: How to Prevent Cardiovascular Disease

In Canada, the second leading cause of death is cardiovascular disease. The prevalence of heart disease is high, and Canadians need to be aware of the causes as well as prevention methods. Keep reading for everything you need to know about how to prevent cardiovascular disease.

What is Heart Disease?

A heart disease is a condition that affects the heart’s ability to function. Specifically, one of the most common heart diseases is cardiovascular disease in which the arteries or blood vessels stiffen or become blocked by plaque. As a result, the narrowing of the arteries and blood vessels can lead to stroke, angina, heart attack, and death. 

What Causes Cardiovascular Disease?

There are numerous risk factors that can cause someone to develop cardiovascular disease. They fall into three categories: lifestyle, genetic, and medical conditions. 

  • Risk factors associated with your lifestyle include smoking tobacco, drinking excessive amounts of alcohol, unhealthy weight, and stress. 
  • Some genetic risk factors include being male (men are twice as likely as women to suffer a heart attack), being an older age, and having a family history of heart disease.
  • Medical conditions that put you at risk for heart disease include having high blood pressure, diabetes, and pre-eclampsia. 

To see how serious your risk for developing heart disease is, take this test on the Cardiac Health Foundation of Canada’s website. 

What Are the Symptoms of Cardiovascular Disease?

Since there are multiple types of heart disease, there specific sets of symptoms for each condition. Some of the most common symptoms across the board include:

  • Shortness of breath
  • Chest discomfort, tightness, and/or pain
  • Increased or decreased heart beat

According to the Heart and Stroke Foundation of Canada, women commonly experience heart attacks and heart disease without any pain or discomfort in the chest. It’s important for women to be aware of other symptoms, such as extreme fatigue, lightheadedness, and upper back pressure. 

How to Prevent Cardiovascular Disease

There are several ways you can reduce your lifestyle risk factors for developing cardiovascular disease. In fact, if more Canadians reduced their lifestyle risk factors, we could prevent over 80 per cent of premature heart disease cases.

So, here are some of the ways you can prevent heart disease:

1. Eat a Nutritious Diet

Your heart’s health depends on your diet being full of nutrients and minerals. Focus on lowering your cholesterol levels, controlling your triglycerides, and maintaining a healthy weight. For instance, the Heart and Stroke Foundation recommends eating 7-10 servings of vegetables per day.

2. Engage in Regular Physical Activity

You don’t have to spend hours at the gym each day to prevent heart disease. However, getting 30 minutes of physical activity each day is key. That could mean going for walks, runs, bike rides, dancing, doing yoga, stretching, or any other physical activity you enjoy. 

3. Reduce Your Vices

Not all vices, just smoking tobacco, drinking alcohol, and living in an overly stressed state. In addition to quitting smoking and limiting your alcohol consumption, be mindful of your stress levels. Consider learning mindfulness techniques to help you cope with stress. 

Take Care of Your Heart

Wildflower Health and Wellness cares about your heart’s health. Some of the ways we can help you prevent heart disease are with our naturopathic services. Managing stress, hormones, and eating a balanced, nutritious diet benefit all your organs, not in the least your heart. 

Get in touch with us today to learn more.Â