Cold & Flu? Support Your Immune System Naturally

naturopathic doctor toronto - cute dog header

Cold & Flu?
Support Your Immune System Naturally

Now that January is upon us, it seems that everyone around us is sneezing and coughing. Supporting your immune system is your best defence against upper respiratory infections, whether they are bacterial or viral.  

These are my top five recommendations for immune support: 

1. Find a high-quality vitamin A,C,E, selenium and zinc formula in capsule form.     

•    These vitamins and minerals support various components of our immune system – the physical barrier (skin and mucosa), cellular immunity and antibody production.     •    Best food sources of vitamin A include carrot juice, liver, dandelion leaf, spirulina and sweet potato.     
•    Food sources of vitamin C: orange juice, guava, peppers, grapefruit juice and watermelon.     
•    Top sources of vitamin E: sunflower seeds, almonds, pecans, hazelnuts and sweet potato.     
•    Selenium is found in: Brazil nuts, snapper, halibut, salmon and Swiss chard.     
•    Zinc sources include oysters, beef, wheat germ, turkey and Swiss chard. 

2. Take a probiotic that contains Lactobacillus and Bifidobacterium.    

•    These healthy bacteria reduce the duration, severity and frequency of cold symptoms. Concentrated products can be in capsule or powder form.     
•    Healthy probiotics are found in fermented foods such as kombucha, kefir, sauerkraut, and kimchi.  

3. Consider a herbal or mushroom extract. 

•    A few common immune stimulating herbs are echinacea, elderberry, ginseng and reishi. There are also herbs that are anti-bacterial and anti-viral, such as garlic, olive leaf, and goldenseal, so these herbs are often used together.     
•    Take in tincture (liquid) form for better absorption. 

4. Avoid sugar in all forms.     

•    Even a tablespoon of simple sugar can suppress your white blood cell response to bacteria or viruses.     
•    Sugar hides under various names on food labels, such as glucose, fructose, brown rice syrup, barley malt, corn syrup, dextrose, maltose, rice syrup, and maltodextrin. So read labels carefully! 

5. Try an immune boosting soup.    

•    Such as one on the Healthy Maven website   
•    Change of Season Soup on my website

For your convenience you can book an appointment online with Dr. Suzanne.

Book Online

Natural Treatment for Your Intestinal Health

Toronto Naturopath Natural Treatment of Indigestion & Heartburn

Natural Treatment for Your Intestinal Health

My previous article discussed the upper portion of your digestion from your mouth to your stomach.  This issue is about the intestines, and irritable bowel syndrome.

Are these symptoms familiar?

– Bloating throughout the day
– Cramping after meals
– Irregular bowel movements (normal is at least once a day)
– Chronic diarrhea or constipation
– Excessive gas

These symptoms may occur singly or in combination. For some it’s a daily occurrence, while for others it only happens once in a while.

Your digestive system is much more than a simple tube that carries food through your body. The process of digestion starts in your mouth and continues through your esophagus, stomach, small intestines, and large intestine. Along the way, the pancreas and liver produce enzymes and bile to break down food, nutrients are absorbed in the small intestines and waste material is carried through the large intestine and eliminated.

Making a few changes can help to restore proper digestion in your intestines to alleviate your symptoms:

1. Identify possible food sensitivities and avoid these foods.
Action: This can be done by an elimination diet followed by systematic reintroduction of foods, or with a simple blood test for food sensitivities.

2. Replenish healthy bacterial flora for proper breakdown of food and absorption of vitamins and minerals.
Action: Choose an appropriate probiotic supplement at the correct dosage and incorporate fermented foods to increase the bacterial population in your digestive tract.

3. Balance soluble fibre with insoluble fibre to keep material moving through your intestines.
Action: Balance your intake of grains, vegetables and fruit.

4. Digestive enzymes break down protein, carbohydrates and fats in your stomach. This ensures proper breakdown of food before it reaches the intestines.
Action: Consider supplementing with a high quality comprehensive digestive enzyme to promote proper digestive function.

5. Decrease inflammation in your intestines by incorporating some herbs.
Action: Heal your intestines with herbs such as peppermint, barberry, turmeric and ginger.

If you need guidance to determine which approach is best suited for you, I am here to help you.

For your convenience you can book an appointment online with Dr. Suzanne.

Book Online

Natural Treatment of Indigestion & Heartburn

Moth header for Toronto Naturopath

Natural Treatment of Indigestion & Heartburn

Do you experience heartburn or indigestion?

Your digestive tract may need help. Naturally.

Are these symptoms familiar? 
– Acid reflux, heartburn and frequent belching after eating
– Indigestion or upset stomach after a meal
– Feeling of excessive fullness after eating
– Bloating and cramping

These symptoms may occur singly or in combination. For some it’s a daily occurrence while for others, it only happens once in a while.

Your digestive system is much more than a simple tube that carries food through your body. The process of digestion starts in your mouth and continues through your esophagus, stomach, small intestines, and colon. Along the way, the pancreas and liver produce enzymes and bile to break down food. This newsletter will deal with the upper portion of the digestive tract from the mouth to the stomach. Next season’s issue will deal with the lower portion of the digestive tract which includes the small and large intestines

Make a few changes to restore proper digestion in the upper portion of your system:

  1. Digestion begins in your mouth. Chewing breaks down food to make it easier for your stomach and intestines to digest it. Saliva in your mouth contains the enzyme amylase to break down starches. 

    Action: Set aside 20 minutes for each meal, eat mindfully (enjoying flavours and textures) and chew thoroughly before swallowing.
  2. After swallowing, the food travels to the stomach via the esophagus. The stomach churns food while adding hydrochloric acid and digestive enzymes to further breakdown food into a puree.

    Action: Avoid drinking liquids with meals as this dilutes stomach acid and enzymes that are required for proper food breakdown.

  3. Stomach acid facilitates digestion and kills potentially harmful bacteria and microorganisms. Many people believe that stomach acid is bad and that too much causes heartburn, but low stomach acid can result in decreased nutrient absorption, gastrointestinal infections, food sensitivities, heartburn and reflux, indigestion, fullness and bloating, flatulence, and constipation or diarrhea.

    Action: Ensure that you have sufficient stomach acid production. It would be best to work with qualified healthcare practitioner to determine your best options.

  4. Digestive enzymes such as pepsin break down protein in your stomach.

    Action: Consider supplementing with a well-designed comprehensive digestive enzyme to promote proper digestive function.

  5. When you experience recurrent heartburn or reflux, the mucous membranes in your esophagus are often irritated and inflamed as they are not designed to handle the acidity.

    Action: Heal irritated mucous membranes with herbs such as meadowsweet, marshmallow (the herb!), slippery elm, liquorice (the herb!), or chamomile.

Contact Suzanne if you would like to discuss your specific digestive issues in greater detail.

For your convenience you can book an appointment online with Dr. Suzanne.

Book Online

Vitamin Supplements – To Take, Or Not To Take: That Is The Question

Toronto Naturopath -supplements

Vitamin Supplements
To Take, Or Not To Take: That Is The Question

I am often asked whether dietary supplements such as vitamins, minerals, essential fatty acids or probiotics are really necessary. This is a complex question that depends on your lifestyle and your level of health.

You probably don’t need supplements if:

– you have no current health concerns and feel energetic,
– have a healthy digestive system for optimal nutrient absorption (no discomfort and daily bathroom visits),
– experience minimal stress (and have good stress management habits),
– get enough sleep (wake feeling bright eyed and bushy tailed).
– don’t take medications (short or long-term),
– aren’t predisposed to any serious health conditions (no family history of diabetes, heart disease, cancer, thyroid conditions, high cholesterol, mental health disorders), and
– eat 3 home-made meals that are loaded with fresh vegetables and fruit, and balanced with healthy protein.

You might need supplements if a few of the items from the list above are true for you and you probably need supplements if none of the items on the list are true for you.
 
Other reasons for using vitamin supplements:

• They work well in the short term to address your health concerns while you are working on improving your diet (which often requires more learning, effort and commitment while new habits form).
• They work well when your lifestyle and work-style doesn’t allow for big dietary changes (i.e. travel)
• If you prefer a more natural approach to resolve your health concerns, it is often difficult to reach the therapeutic dosages of certain vitamins/ minerals/ probiotics/ fatty acids from diet alone.
• In the long run though, once you resolve your health concerns it is wiser to focus on eating well and use supplements occasionally on an as needed basis.

Not all supplements are made equal.

What’s your best choice?

1. Supplements in capsule form, instead of caplets and tablets.
2. Products that do not contain chemical binders, lubricants or fillers (i.e. magnesium stearate, lactose, colouring,
sweeteners, etc.)
3. Products that contain the most absorbable and bio-available forms of vitamins and minerals. For example, choose minerals bound to citrate or malate instead of oxides or carbonates.
4. Probiotics with multiple strains of bacteria and a greater number of colony forming units (CFU) (e.g. 10 billion at least.)
5. Choose fish oils that are highly purified (3rd party certified) and are from sustainable fish sources.

If you need any guidance with what supplements might be bestsuited for you, I am here to help you achieve optimal health, naturally.

For your convenience you can book an appointment online with Dr. Suzanne.

Book Online

5 Ways to Stay Healthy Through the Holiday Season

Toronto Naturopath christmas header

5 Ways to Stay Healthy Through the Holiday Season...
and still have fun!

At this time of year, the focus is on enjoying all the festivities rather than on health. But all the rich foods, cocktails, late nights and stress can lead to weight gain, low immunity, and exhaustion. Here are five ideas to help you stay healthy while still having a great time.

Stay well-hydrated – Alcohol and caffeine are both very dehydrating. So to prevent the morning after headache by drinking one large glass of water between each glass of wine or cocktail (likewise for the coffee). Keep in mind too, that drinking one large glass of water 20 minutes before a meal (but not during a meal as this dilutes stomach acid and enzymes thus weakening digestion) has the added benefit of helping you feel full faster so that you don’t overeat.

Choose nutrient-rich food – when you face a giant spread of food, avoid the deep-fried, processed, and packaged foods that are full of saturated fat, salt, and sugar. Instead, choose homemade foods, high quality protein sources, colourful vegetables and fresh fruits that contain nutrients to nourish your body, thus giving you enough energy to enjoy the party.

Breathe – Take 5 minutes first thing in the morning and throughout the day (in the car to the next gathering) to be mindful your breathing. This exercise promotes physiological relaxation that can protect your body from the harmful effects of too much stress. An easy breathing exercise is taking a deep breath down to your navel to a slow count of four, holding the breath for a count of four and exhaling slowly to a count of four.

Schedule unstructured time – Set aside some time every week that you do not have any planned activities or goals to accomplish. It is this time that you can putter around the house, take a leisurely stroll, or do anything you enjoy so that you take an emotional and mental break.

Get active – Physical exercise (preferably outdoors) normalizes levels of stress hormones in our bodies and puts more oxygen into your brain. Make plans with your friends and families to go skating or hiking together.

I hope you have a happy and healthy holiday with your friends and families. See you in the New Year!

– Suzanne

For your convenience you can book an appointment online with Dr. Suzanne.

Book Online