Get Ahead of the School Year
Yes, it will soon be time for students to head back to school. This transition can be both exciting and challenging for both children and parents. It is important to focus on managing energy and stress while embracing the beauty of autumn. Here are some to tips to support your well-being during this season. It is also important to meet with your Naturopathic Doctor prior to starting any new plans as they will make recommendations geared specifically to your needs.
Nourishing Foods for Energy: Fuelling your body with nutritious foods is essential for maintaining energy levels throughout the day. Incorporate seasonal fruits and vegetables, such as apples, pumpkins, and sweet potatoes, which are rich in vitamins and antioxidants. Don’t forget to include whole grains, lean proteins, and healthy fats in your diet to support sustained energy.
Mindful Stress Management: The return to school can bring on stress and anxiety. Practice mindfulness techniques like deep breathing, meditation, or yoga to help you stay grounded and focused. Taking breaks and spending time in nature can also help reduce stress and improve overall well-being.
Prioritize Sleep: Adequate sleep is crucial for optimal performance and managing stress. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleeping environment is conducive to restful sleep. Aim for seven to nine hours of sleep per night, as this will greatly impact your energy levels during the day.
Stay Hydrated: Proper hydration is often overlooked but plays a significant role in maintaining energy and focus. Carry a reusable water bottle with you and drink throughout the day. Herbal teas and infused water can add variety and extra benefits to your hydration routine.
Immune Support: With the change in weather, the risk of catching a cold or flu increases. Strengthen your immune system by consuming vitamin C-rich foods (such as oranges, bell peppers, and broccoli) and incorporating immune-boosting herbs.
Time Management: Balancing school, extracurricular activities, and personal life can be overwhelming. Develop effective time management strategies to ensure you have time for studying, relaxation, and socializing. Prioritize tasks and avoid overloading your schedule.
Herbal Support for Stress: Certain herbs can help ease stress and promote relaxation. Consider trying adaptogenic herbs (such as ginseng, rosemary, and licorice root), which have been traditionally used to support the body’s response to stress. Always consult with a healthcare professional before starting any new supplements.
Connection and Support: During this busy time, remember to lean on friends, family, or school counsellors for support. Sharing your experiences and feelings can lighten the load and provide valuable insights.
As the season changes and you embark on a new academic journey, take care of your well-being by implementing these tips.
Venous insufficiency: aching, swelling and spider veins
Venous insufficiency is a medical condition that occurs when the veins in the legs are unable to effectively transport blood back to the heart. Normally, veins have one-way valves that help prevent the backward flow of blood. However, when these valves become weakened or damaged, blood can pool in the veins, leading to venous insufficiency.
There are several factors that can contribute to the development of venous insufficiency. The most common cause is chronic venous hypertension, which occurs when the pressure within the veins increases due to prolonged standing or sitting, obesity, pregnancy, or a sedentary lifestyle. Other factors that can increase the risk of venous insufficiency include a family history of the condition, aging, hormonal changes, and a history of blood clots.
The symptoms of venous insufficiency can vary in severity, ranging from mild discomfort to significant impairment in daily activities. Some of the common signs include aching or heaviness in the legs, swelling (edema), cramping, itching, and the development of varicose veins. In advanced cases, skin changes may occur, such as skin discolouration, thickening, and the formation of venous ulcers.
To diagnose venous insufficiency, healthcare professionals may perform a physical examination, review the patient’s medical history, and order additional tests such as doppler ultrasound, which uses sound waves to visualize the blood flow in the veins. It’s important to seek medical attention if you suspect you may have venous insufficiency. Prompt diagnosis and treatment can help alleviate symptoms, prevent complications, and improve your quality of life.
Conventional treatment options may include compression stockings, lifestyle modifications, medications to manage symptoms, and in some cases, minimally invasive procedures or surgery to repair or remove damaged veins.
Incorporating naturopathic care, as a complementary approach, may provide additional support in managing venous insufficiency. By combining conventional medical interventions with naturopathic treatments, individuals may have a more comprehensive and holistic approach to their overall well-being.
Here are some commonly recommended naturopathic interventions:
- Herbal Remedies: Certain herbs, such as horse chestnut, butcher’s broom, and gotu kola, have been traditionally used to support vein health and alleviate symptoms associated with venous insufficiency. These herbs may help reduce swelling, improve blood flow, and strengthen blood vessel walls.
- Nutritional Support: A well-balanced diet rich in nutrients, particularly those with anti-inflammatory and antioxidant properties, can aid in managing venous insufficiency symptoms. Foods such as berries, leafy greens, fatty fish, and citrus fruits may help reduce inflammation and support vascular health.
- Lifestyle Modifications: Adopting certain lifestyle habits can also contribute to the management of venous insufficiency. Regular exercise, especially activities that promote leg movement and strengthen calf muscles, can enhance blood circulation. Additionally, maintaining a healthy weight, avoiding prolonged periods of sitting or standing, and elevating the legs when possible can provide relief and prevent worsening of symptoms
Aesthetic treatment is also offered at Beachealth, we use IPL (intense pulse light) to reduce the appearance of small visible spider veins.
If you suspect you have venous insufficiency book an appointment with our Naturopathic Doctor Matthew Pace to get a personalized plan.
Acne: Naturopathic and Aesthetic Options
Acne can be a frustrating and sometimes painful skin condition that affects people of all ages. However, as a Naturopathic Doctor, I have seen firsthand how natural remedies and lifestyle changes can greatly improve acne symptoms without the need for harsh chemicals or prescription medications.
One of the main causes of acne is inflammation, which can be triggered by a variety of factors such as stress, poor diet, hormonal imbalances, and environmental toxins. By addressing these underlying causes, we can often see a significant improvement in acne symptoms.
Here are some natural remedies and lifestyle changes that can help:
Diet: A healthy diet rich in fruits, vegetables, and lean protein can help reduce inflammation and support overall skin health. Avoiding processed foods, sugar, and dairy may also be helpful for some individuals.
Supplements: Certain supplements such as zinc, vitamin D, and probiotics have been shown to improve acne symptoms. However, it is important to work with a qualified healthcare provider to determine the appropriate dosage and ensure safety.
Stress management: Chronic stress can contribute to inflammation and acne. Incorporating relaxation techniques such as meditation, yoga, or deep breathing can help manage stress and improve skin health.
Skincare: Choosing gentle, natural skincare products and avoiding harsh chemicals can help reduce inflammation and prevent further damage to the skin.
As a Naturopathic Doctor, I also utilize a variety of holistic treatments such as acupuncture, herbal medicine, and food sensitivity testing to help support the body’s natural healing process and improve overall health.
We also offer laser services to treat the active acne or acne scars.
It is important to work with a qualified healthcare provider to determine the best course of treatment for your individual needs. Book with Dr. Pace, ND to find out more.
Magnesium Bis-Glycinate
Magnesium is a vital mineral that plays an essential role in many bodily functions, including nerve and muscle function, bone health, and heart health. It is also required for the proper functioning of enzymes in the body and helps to regulate blood sugar levels.
However, despite its importance, many people do not get enough magnesium from their diet alone. This is where Magnesium Bis-Glycinate comes into play. It is a form of magnesium that is highly absorbable by the body, making it an excellent choice for those looking to increase their magnesium intake.
There are many positive effects of Magnesium Bis-Glycinate on health. Here are some of them:
- Improves sleep quality: Magnesium is known to help promote better sleep by calming the nervous system and reducing stress and anxiety levels. It is particularly effective in this regard, as it is absorbed well by the body and can help to improve sleep quality.
- Reduces muscle pain and cramps: It plays a crucial role in muscle function as it is easily absorbed by the muscles and can help reduce muscle pain and cramps.
- Supports heart health: Magnesium is essential for maintaining a healthy heart, as it helps to regulate blood pressure and prevent the formation of blood clots.
- Improves mood: Magnesium is known to help reduce stress and anxiety levels and can help to improve your mood.
If you are looking to increase your magnesium intake, we highly recommend giving Magnesium Bis-Glycinate a try. But before you do, you should consult with our naturopathic doctor to determine your need and potential adverse effects.
Book with Dr. Matthew Pace, ND today!
What is Diabetes?
Diabetes is a health condition that occurs when your body does not produce enough insulin or cannot use the insulin it produces. Insulin is a hormone that converts glucose into energy, usually keeping your blood glucose levels in check. You may have heard of diabetes, but are you familiar with the signs and symptoms? And did you know that there are different types of diabetes?
What are the types of diabetes?
- Type 1 diabetes is an autoimmune condition where the immune system attacks the cells that produce insulin. The cause is unknown and there is no cure for Type 1 diabetes.
- Type 2 diabetes develops gradually when the body becomes resistant to the effects of insulin and loses the capacity to produce enough insulin. There are strong links to genetics and lifestyle risk factors.
- Gestational diabetes occurs during pregnancy. It is characterised by higher-than-normal glucose levels, usually around 24-28 weeks.
What are the symptoms of diabetes?
Common symptoms of diabetes include:
- Increased thirst and constant hunger
- Passing more urine
- Unexplained weight loss (Type 1)
- Gradual weight gain (Type 2)
- Vision changes/blurred vision
- Fatigue and lethargy
Type 1 diabetes has a rapid onset of symptoms, and most people are diagnosed before they reach adulthood. Type 2 diabetes is harder to detect. The symptoms are not as pronounced, so it can go unnoticed for long periods of time.
How is diabetes treated and managed?
Type 1 diabetes requires insulin replacement through injections or a pump. Daily doses of insulin are required to control blood glucose levels. Lifestyle changes cannot prevent Type 1 diabetes, however maintaining a healthy lifestyle after diagnosis can reduce your risk of developing serious complications (e.g. kidney disease or eye damage).
Through changes to diet and increased physical activity you can slow or halt the progression of Type 2 diabetes. You may also need medicine to manage glucose levels.
Can osteopathic treatment help to manage diabetes?
As osteopaths, we take a holistic approach to healthcare. Whether you have been diagnosed with Type 1 diabetes or are working to slow the onset of Type 2 diabetes, we can provide diet, exercise, stress-management and lifestyle advice to help.
Osteopathic treatment can also help to relieve some of the musculoskeletal symptoms/dysfunction caused by diabetes. We will work with you to understand your symptoms and develop an appropriate treatment plan to get you back to feeling your best.
Diabetes and the Management by a Naturopathic Doctor
Diabetes is the results of poorly controlled blood glucose levels. It is not an uncommon occurrence in the Canadian population. This is concerning because of symptoms that can negatively impact quality of life, such as fatigue, cravings and weight gain. Even more severe is that excessive blood sugars and insulin resistance can damage many organs in the body, in particular the nervous tissue, cardiovascular system, kidneys and eyes.
The first step out Naturopathic Doctor will take a full health intake to determine what stage you are at. He will also recommend getting lab work done which will solidify the stage of insulin resistance you are in.
Once results are in supplements, diet and lifestyle changes will be recommended. Follow up appointments are highly recommended to adjust the plan as you progress back to normal. Re testing of certain labs may also be recommend to monitor progress. We may also work with your other health care practitioners to help with changes medications or dosages.
If you need help managing diabetes symptoms, give us a call on (416) 546-4887, or email us at [email protected] to book an appointment.
References:
- Health Direct (2022). Diabetes. [Online]. Available at: https://www.healthdirect.gov.au/diabetes (Accessed 5 April 2022).
- Diabetes Australia (2022). What is Diabetes [Online]. Available at: https://www.diabetesaustralia.com.au/about-diabetes/what-is-diabetes/ (Accessed 5 April 2022).
- World Health Organization. (2022). Diabetes [Online]. Available at:
https://www.who.int/health-topics/diabetes (Accessed 5 April 2022).
Headaches/migraines: Treatment and Prevention
Roughly 10% of the Canadian population suffer from one type of headache or migraine. This is a very high number, and what most people do not realize the cure for most is as simple as a glass of water.
The most common type is the tension headache. This is caused by tight muscles usually in the shoulders, neck, scalp and jaw. They are often related to stress, insomnia, missed meals and dehydration. They are described as mild to moderate pain and feels like your head is being squeezed.
A migraine headaches is usually caused by a trigger such as certain foods, stress, anxiety, insomnia, light, hormones. It is often described as moderate to intense throbbing pain on one side of the head. It can also be accompanied by sensitivity to light and sound, nausea and visual disturbances.
Treatment options:
Acupuncture can be one of the most helpful for both acute headaches and prevention. Acupuncture can help relive pain by causing the release of endorphins and increasing circulation.
Supplements can also help relieve a headache and also prevent them. Butterbur, riboflavin and magnesium can all help reduce the frequency of headaches. Other supplements such as feverfew, omegas, CoQ10 and melatonin have also been shown to help. Which supplement you go with depends on the root cause of your headaches, therefore consulting with a Naturopathic Doctor is key to your success.
When you see our Naturopathic Doctor a full medical history and relevant physical exam will be performed. He may then recommend blood work to rule out certain root cause such as diabetes, thyroid issues, and infection. Some imaging may also be suggested.
If you suffer from migraines or headaches book a consultation with Dr. Pace, Natururopathic Doctor.
Cholesterol: Do not think of it as bad or good!
Cholesterol comes in many forms, in the past some where labeled as bad and others as good. This is not a correct way of looking at them, cholesterol is an essential fat that is required for normal body functions. It is produced by the liver and is needed to build cells, helps in fat digestion, but most of all it is required building block for most hormones (estrogen, testosterone, progesterone and vitamin D).
Cholesterol travels through the body with the aid of a substances called lipoproteins. HDL (high density lipoprotein) carries the fat from the arteries to the liver where it is then removed from the body, hence HDL was named the “good” cholesterol as it removed fat from the body. Whereas, LDL (low density lipoprotein) carries it through the bloodstream where clots may form, and was named the “bad” cholesterol. There is also VLDL, which transforms LDL.
We now measure the total cholesterol and compare the totals, as ratios between HDL and LDL determine risk factors for heart disease. We also check sizes of HDL as larger particles are better for health outcomes.
What causes high LDL? Obesity, binge eating, chronic stress, high blood pressure, hypothyroid, insulin resistance, kidney disease, pregnancy, genetics, age and sex.
There are so many factors that can influence your cholesterol numbers therefore testing for more than just lipids is important to find the root cause. Therefore we test, liver, kidneys, hormones, glucose/insulin, and thyroid.
There are some severe symptoms you should look out for and should seek immediate medical interventions: shortness of breath, chest pain, dizziness, frequent leg pains, poor circulation.
Do not wait for these symptoms to arise, prevention is key.
Book an appointment with Dr. Matthew Pace, Naturopathic Doctor to get your blood work up done. Find
out your levels and determine your risks for heart disease.
Fibromyalgia
Described by patients as “debilitating pain and fatigue which has been going on forever and all my doctors say there is nothing wrong”.
Unfortunately for all fibromyalgia patients they must wait for many tests to be done to finally get a diagnosis, this is called a diagnosis of exclusion, all other potential diagnoses must be rule out first. This can cause extra hardship during the wait as most patients will go without any treatments over the months it can take to rule out all the other diseases.
What is Fibromyalgia?
It is a condition of widespread pain and can include sleep issues, fatigue and mood disorders. It is believed that the brain/spinal cord are processing signals differently and causing this amplification of pain sensations. Most patients report the symptoms beginning after an event: physical trauma, infection, stress (emotional or traumatic event) or obesity. Every presentation of fibromyalgia differs but may include any of the following symptoms: dull ache widespread pain, fatigue, restless leg syndrome, sleep apnea, depression/anxiety, sleep disturbances, memory/concentration issues, and headaches. Also most Fibromyalgia patients also suffer from co-existing conditions like: IBS, chronic fatigue syndrome, interstitial cystitis, TMJ disorders and tachycardia. Fibromyalgia affects women 5 times more than men. There may also be a genetic predisposition.
How is fibromyalgia diagnosed?
Again, it is a diagnosis of exclusion, so all other symptoms must be rule out. A full work up will be performed which will include full patient history, physical examination, imaging and bloodwork.
How is fibromyalgia treated?
The main goal of treatment is to improve the patients quality of life and may not completely resolve the condition. I first recommend physical activity, even daily walks to start can significantly improve quality of life. Next, I recommend things to improve quality of sleep. We will also incorporate an aspect of therapy to change the way you may act or think of past events. Lastly, if needed we will add in supplements, acupuncture or other physical therapies.
If you have any further questions you can book an appointment with Dr. Pace, ND
Book at beachealth.janeapp.com or 416.546.4887
Contrast Showers
Contrast showers: From toned skin to improving immune system and much more
A contrast shower is a technique of alternating between hot and cold showers. You start with a 3 minute hot shower (put it to your normal temperature) then switch to a 1 minute cold shower (go as cold as you can), do this cycle 3 times ending on cold. If you do not have the time, reduce the minutes, just keep to a 3 to 1 ratio of hot to cold.
The contrast of hot to cold; increases blood flow, activates the parasympathetic system and releases endorphins therefore we see the following benefits:
- Increased circulation: the shock provided by the cold makes the heart pump quicker, the body will adapt to this new stress and become more efficient to stresses. Better more efficient circulation provides more nutrients to tissues and allows for better healing times. It also provides better removal of toxins from the bloodstream.
- Improved immune system: the contrast stimulates the production of white blood cells which in turn creates a better defense against pathogens
- May help with weight loss: the shock can cause your metabolism to increase
- Prevent muscle soreness: this technique has been used for a long time in professional sports where the athletes would dunk into cold tanks, this is the same for contrast showers. It reduces inflammation and increases circulation which improves muscle recovery
- Increased energy and improved mood: the increase of circulation to the brain and shock causing increase in endorphins cause a burst of energy, increased alertness and improved mood
- Improved skin: the increase in circulation to the skin will provide the nutrients necessary for beautiful skin
Find out if contrast showers are right for you, book with Dr. Pace, ND
416.546.4887
Five foods you should try
Getting bored of the food you eat day in, day out, week after week?! Well lucky for you we have some suggestions for you to help spice up your shopping list and keep you healthy into the festive period (where we’re all likely to pig out and indulge on chocolate, desserts, and cake… and chocolate… and cake… what’s that? We’ve already said chocolate and cake once? So sorry, we can’t quite hear you through all the chocolate and cake!)
- Truffles: OK stay with us. Everyone knows truffles are pretty pricey! We don’t dispute that, but they are starting to become more readily available. And they taste GREAT! We appreciate they are a type of fungus, which might put a lot of people off, but seriously, you should give this little golden nugget a try if you can. Considered a complete source of protein and boasting a host of other health benefits (including having antioxidant, antibacterial, and anticancer properties), this is a must for your shopping list at some point. Black truffles are the most affordable kind, but there are various types on the market. Not sure you want to spend the money? Try a truffle oil first (much more affordable) to see if it sets your tastebuds alight.
- Spirulina: Most commonly sold in powder form, spirulina (an algae) is considered by many to be the most nutrient rich food on the planet. It is packed with antioxidants, vitamins, protein (another source of a complete protein) and iron. You can enjoy this one mixed with just water or added to your morning smoothie. Get ready for the green!!
- Hemp seeds: Don’t be alarmed. Yes, hemp seeds come from a cannabis plant, but rest assured they won’t leave you feeling paranoid or have brain altering effects. They are a rich source of protein, omega-3 fatty acids, fibre, have antioxidant properties, and are great for the brain, heart and skin. Simply sprinkle over yoghurt, breakfast cereals or salads.
- Insects: By no means a commonly consumed food in a western diet, insects have been consumed in many cultures across the world for centuries. If you can see past the fact you are eating a creepy crawly, these crunchy treats are full of protein and are a nutritious alternative to many meats. And are considerably more sustainable. Go on… give them a go. We hear crickets and mealworm are particularly good options if you’re adventurous (just do your research before picking up bugs willy nilly).
- Dark chocolate: Okay, on a more serious note – this one we know you can find in your local supermarket. We know there is a good chance you have tried dark chocolate at some point in your life, but considering the silly season is nearly upon us, we couldn’t resist. And there is no denying, dark chocolate trumps it’s milk and white counterparts in every possible way. Cacao seeds (used to make dark chocolate) have incredibly high antioxidant properties. This year, give yourself a healthier treat and choose the dark side. We don’t think you’ll ever go back!
So, there you have it. Five (or should we say, four?) foods you should definitely try this festive season. Enjoy a healthy Christmas this year and you’ll be starting the New Year feeling great!
Merry Xmas everyone!!
References
- Healthline. 2018. 6 Surprising Health Benefits of Truffles. [Online]. Available from: https://www.healthline.com/nutrition/truffles. [Accessed 09 November 2021]
- Healthline. 2018. 10 Health Benefits of Spirulina. [Online]. Available from: https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina. [Accessed 09 November 2021]
- Medical News Today. 2018. Health benefits of hemp seeds. [Online]. Available from: https://www.medicalnewstoday.com/articles/323037. [Accessed 09 November 2021]
- Payne, C. et al. 2016. Are edible insects more or less ‘healthy’ than commonly consumed meats? A comparison using two nutrient profiling models developed to combat over- and undernutrition. European Journal of Clinical Nutrition. 70. 285-291. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4781901/pdf/ejcn2015149a.pdf
- Crozier, S. et al. 2011. Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products. Chemistry Central Journal. 5 (5). Available from: https://bmcchem.biomedcentral.com/articles/10.1186/1752-153X-5-5#citeas