Category: Blog

A reflection on the past 17 years in practice with Dr. Mason-Wood ND

Graduating from the Canadian College of Naturopathic Medicine in 2003, Dr. Michael Mason-Wood ND has spent the past 17 years helping over 3000 patients with a wide range of conditions. We interviewed Dr. Mason-Wood ND to reflect back on the past 17 years.

Q: Why did you go into naturopathic medicine?

A: I was a lost soul, I was 28, had no career in mind, but knew that I couldn’t be a gold and diamond miner all my life. So I went back to university as a mature student. In my final year of my undergraduate degree, I was thinking about doing my master’s in Entomology (the study of insects) when I met my massage therapist, who was studying to be a naturopathic doctor. She explained what naturopathic medicine was and encouraged me to go apply for the next year. I applied and got accepted and the next September I completed a 5-day drive from Whitehorse to Toronto. When I got to Toronto, I did not know much about naturopathic medicine, but as we started to learn about botany, homeopathy and acupuncture, I quickly fell in love with the profession. I am First Nations and I grew up learning about traditional healing from elders and felt that naturopathic medicine aligned with my core values.

Q: What has been the best thing about being a Naturopathic doctor? 

A: The best thing about being a naturopathic doctor is the satisfaction of knowing you are helping people on a daily basis. I am able to help over 80% of my patients get better, whether it’s a 5-month-old with eczema, or an 80-year-old with knee pain for the past 10 years. People are happy when they see me, they have better energy, better sleep, pain relief and I feel I am really able to impact my patient’s lives.

Q: How has your practice evolved in the past 17 years?

A: I started out practicing as a general Naturopathic Doctor in Whitehorse, YT. There were many practitioners in the holistic health field and I only saw 6-7 patients per week when I started in practice. After three years, I moved to Fort McMurray and there I started seeing 14-15 patients a day and working 13 -14 hour days. My wife and I later decided to move to Edmonton and become contractors at an already established naturopathic clinic. This allowed us to establish a better work-life balance and care for our son, something that we feel we have been able to continue for the last 15 years. After a couple of years, my wife left the clinic to start Natural Terrain, and I followed her a year later. Over my time as a naturopathic doctor, my practice has expanded into doing IVs, prolotherapy, ozone therapy and other injection therapies.  I am always incorporating new treatment approaches to provide the best quality care for my patients.

Q: What drives you?

A: I am driven by my ability to help people. I love being a naturopathic doctor and I am really proud of the work that I do and being able to make people feel better.  I don’t think many people can say they wake up every morning, excited to go to work, but I still am after 17 years.

I am also driven by my family.  As a child, I grew up eating chocolate ice cream and frosted flakes. I would have 1-2 severe strep throat infections a year that would keep me home from school for 2-3 weeks at a time. As a father and a husband, I want to make sure that I know how to prevent and manage illness to keep myself and my family healthy. I want the best for my family and I think being a Naturopathic Doctor provides so many opportunities and knowledge that they can ask their naturopathic doctors to help them with.

Q: A lot of the therapies you have learned are for pain management. What got you interested in pain management?

A: Part of the reason that I have spent so much time learning about pain and about the different therapies for it is that I’ve experienced pain first hand. Given my own health conditions, severe kyphosis and scoliosis, i have had to learn how to manage chronic pain for myself. I wanted to ensure that I knew how to manage it so that myself and my patients wouldn’t have to let pain affect their daily lives.

Q: What has been your most rewarding moments?

A:  There are lots of rewarding moments, but the one that comes to mind is when I was able to help a man who had been suffering for the past 20 years with severe pain after a motorbike accident. I did 2 PRP* treatments and 4 prolotherapy treatments and the patient’s pain went away. I saw the patient 3 years later and he still did not have any pain. I felt I was able to significantly change his life.

*Please note that PRP is not currently allowed to be performed by Naturopathic Doctors in Alberta. If you would like to see PRP returned to the scope of practice for the naturopathic profession, please contact the College of Naturopathic Doctors of Alberta at cnda.net or call 403-266-2446.

Do your supplements stand the test?

Nutritional-Supplements

By: Dr. Michael Mason-Wood, ND

My cousin keeps telling me, if you buy a cheap drill, you will be replacing it next year. However, spend a little more money and buy a good quality one, it will last you for years. The same can be said about supplements. Just the other day I was looking at a cheap brand of garlic pills. One of the harmful ingredients that I found was hydrogenated oil. With all the bad press about the dangers of hydrogenated oil, why would it be in a supplement? Yet, there it was! There are a couple of simple home tests that can be done with any solid tablet supplement. In the first test, put the solid supplement you are taking into ¼ cup of vinegar. It should dissolve within 30 minutes as vinegar approximates the acidity of our stomach in which we digest food. If it doesn’t dissolve, it is unlikely you are breaking it down properly to assimilate the essential nutrients it contains. What complicates breakdown of supplements is a condition called “hypochlorhydria” where not enough stomach acid is produced. A large amount of people who experience “GERD (Gastro Esophageal Reflux Disease)” or “Heart Burn” have hypochlorhydria, this makes it even more imperative for the supplement to dissolve faster in a lower acidic environment. Another test we recommend is to place the solid tablet onto a piece of tin foil (multiple tablets can be tested at once) on a baking sheet and bake at 350F for 15 minutes. The tablet should change color mildly and look “baked” as food would. Many poor quality products burn into a black mass because of the fillers and sugars used in manufacturing which are not recommended. It is recommended to take properly manufactured products from reliable, reputable companies. It is important to note that at Natural Terrain we only prescribe professional quality products to our patients. If you are taking pharmaceutical medication, it is best to be under the care of a physician who knows as much about pharmaceutical medications as they do about herbs and supplements, such as Naturopathic Doctors who are trained and knowledgeable in both these areas.

 

The Power of the Pomegranate

Pomegranates not only taste great, but they also have lots of medicinal benefits.

The composition of pomegranates is quite unique, being composed as a mixture of different bioactive compounds. The high levels of bioflavonoids, ellagitannins, catechins and anthocyanins give powerful health benefits to pomegranates.

The Benefits of Pomegranates

Here are 5 benefits of this powerful fruit:

  1. Pomegranates are loaded with nutrients. Pomegranates are high in vitamin C, potassium, fibre, vitamin K and folate. These nutrients are needed for the body to carry out regular functions, like digestion, breathing and preventing illness.
  2. Pomegranates may prevent and be used to help treat certain cancers. Some primary research suggests that pomegranates may help prevent cancer development and slow down the spread of cancer, particularly prostate, breast, skin, lung and colon cancers.
  3. It lowers blood pressure. Pomegranates are considered anti-hypertensives meaning that they can reduce blood pressure. Studies have shown that drinking 1 cup a day of pomegranate juice can reduce both systolic and diastolic blood pressure. We love Pom juice! Available at local grocery stores.
  4. It is anti-inflammatory. Pomegranates are great at reducing inflammation. They have been studied in a number of different inflammatory diseases such as rheumatoid arthritis, inflammatory bowel disease and cardiovascular disease.
  5. Pomegranates may help with depression. Pomegranate juice contains phytochemical compounds that stimulate serotonin and estrogen receptors, improving symptoms of depression and increasing bone mass in lab animals

The De-Seeding Technique

Taking the seeds out of a pomegranate is no easy task. It can be a messy, sticky scene. When we eat a pomegranate this way, we lose out on some of the nutrition that is in the pomegranate juice.

Luckily, Dr. Mason-Wood ND has a trick for getting pomegranate seeds out while preserving the juiciness and reducing the mess. Cut the pomegranate in half, put the cut half face down into your palm and fingers. Hold your hand over a large bowl. Then, take a wooden spoon and hit the back of the pomegranate. The seeds should fall out of the pomegranate, through your fingers and into the bowl.

Watch the video to see Dr. Mason-Wood’s ND trick for pomegranates in action.

Pomegranate Recipe Ideas

Because pomegranate seeds are so small, they are easy to add to a number of different dishes. Two of the easiest ways is to throw it into your favourite salad for a burst of flavour or add it to your smoothie. Here are 3 dishes we are excited to try.

Turkey Tacos with Pear Pomegranate Salsa Taco

Adapted from Ali Martin’s Pear Pomegranate Salsa and Dr. Chris Bjorndal ND in The Essential Diet:  Eating for your Mental Health. 

INGREDIENT:

Pear Pomegranate Salsa

      • 2 fresh pears (any kind), cored and diced
      • 1 fresh pomegranate, seeded
      • half a red onion, diced
      • 1/2 cup chopped fresh cilantro leaves
      • juice of half a lime

Jack’s Taco Seasoning 

      • 1 tsp ground cumin
      • 1 tsp ground oregano
      • 1⁄2 tsp onion powder
      • 1⁄2 tsp garlic powder
      • 1⁄2 tsp paprika
      • 1⁄4 to 1⁄2 tsp cayenne pepper (ground) 1⁄4 to 1⁄2 tsp cayenne pepper flakes

Turkey filling

      • 1 tsp olive oil
      • 1 lb. ground lean turkey
      • ¼ cup crumbled cotija cheese
      • 3⁄4 C water
      • Whole-wheat tortillas
      • Optional: fresh lime wedges, extra chopped fresh cilantro, sour cream,  diced scallions, and tomatoes.

DIRECTIONS:

    1. Make the seasoning by tossing all the ingredients together
    2. Make the salsa. Toss the pears, pomegranates, red onion, cilantro leaves and lime together until combined. Season to taste with salt and pepper.
    3. Heat the olive oil in a large skillet over medium-high heat. Break up the ground turkey into small pieces and cook thoroughly (5 minutes). Drain the fat and reduce the heat. Add the taco seasoning mix and water, then stir to blend the spices with the meat. Reduce the heat to simmer.
    4. Lay one tortilla out on a serving plate.  Place a few slices of turkey in a line down the center of the tortilla.  Then add a few spoonfuls of salsa and a sprinkle of cotija cheese on top of the Turkey.  Serve immediately.

 

Pomegranate and Orange Salmon from Taste of Home

Taken from https://www.tasteofhome.com/recipes/orange-pomegranate-salmon/

INGREDIENTS:

      • 1 small red onion, thinly sliced
      • 1 skinned salmon fillet (about 2 pounds)
      • 1/2 teaspoon salt
      • 1 medium navel orange, thinly sliced
      • 1 cup pomegranate seeds
      • 2 tablespoons extra virgin olive oil
      • 1 tablespoon minced fresh dill

DIRECTIONS:

      1. Preheat oven to 375°. Place a 28×18-in. piece of heavy-duty foil in a 15x10x1-in. baking pan. Place onion slices in a single layer on foil. Top with salmon; sprinkle with salt. Arrange orange slices over top. Sprinkle with pomegranate seeds; drizzle with oil. Top with a second piece of foil. Bring edges of foil together on all sides and crimp to seal, forming a large packet.
      2. Bake until fish just begins to flake easily with a fork, about 25-30 minutes. Be careful of escaping steam when opening packet. Remove to a serving platter; sprinkle with dill.

 

Pomegranate & Pear Green Salad with Ginger Dressing by Cookies and Kate

Taken from Cookies and Kate  

INGREDIENTS:

Salad

      • ½ cup raw pecans (halves or pieces)
      • 5 ounces baby arugula
      • 2 ounces (about ½ cup) goat cheese or feta, crumbled
      • 1 large ripe Bartlett pear, thinly sliced
      • 1 Honeycrisp or Gala apple, thinly sliced
      • Arils from 1 pomegranate

 

Ginger dressing

      • ¼ cup extra-virgin olive oil
      • 1 tablespoon apple cider vinegar, to taste
      • 1 tablespoon Dijon mustard
      • 1 tablespoon maple syrup or honey
      • 1 teaspoon finely grated fresh ginger
      • ¼ teaspoon fine sea salt
      • About 10 twists of freshly ground black pepper

DIRECTIONS:

  1. To toast the pecans, place them in a skillet over medium heat. Toast, stirring often, until they’re fragrant and starting to turn golden on the edges, about 4 to 5 minutes. Remove the pecans from the heat and roughly chop them (no need to chop if you started with pecan pieces). Set aside.
  2. Arrange the arugula across a large serving platter (or bowl, but the salad looks prettiest on a platter). Sprinkle the chopped pecans and crumbled goat cheese over the arugula. Fan out your slices of pear and apple and arrange them across the salad in sections (see photos). Sprinkle all over with fresh pomegranate seeds.
  3. To prepare the dressing, combine all of the ingredients and whisk until blended. Taste, and if it isn’t quite zippy enough, add another teaspoon of vinegar.
  4. Wait to dress the salad until you’re ready to serve (the dressing will wilt the greens over time). When you’re ready, drizzle the ginger dressing lightly all over the salad (you might not need all of it). Serve promptly.

References

1. Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Adv Biomed Res. 2014;3. doi:10.4103/2277-9175.129371
2. Pomegranates, raw Nutrition Facts & Calories. Accessed December 10, 2020. https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2038/2
3. Sharma P, McClees SF, Afaq F. Pomegranate for Prevention and Treatment of Cancer: An Update. Molecules : A Journal of Synthetic Chemistry and Natural Product Chemistry. 2017;22(1). doi:10.3390/molecules22010177
4. Asgary S, Keshvari M, Sahebkar A, Sarrafzadegan N. Pomegranate Consumption and Blood Pressure: A Review. Curr Pharm Des. 2017;23(7):1042-1050. doi:10.2174/1381612822666161010103339
5. Sahebkar A, Ferri C, Giorgini P, Bo S, Nachtigal P, Grassi D. Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Pharmacol Res. 2017;115:149-161. doi:10.1016/j.phrs.2016.11.018
6. Danesi F, Ferguson LR. Could Pomegranate Juice Help in the Control of Inflammatory Diseases? Nutrients. 2017;9(9). doi:10.3390/nu9090958

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2038/2

Fire Cider Health Tonic

As a family with two naturopathic doctors, we love to explore new recipes, especially ones that have added immune benefits. We found this recipe from Rebecca Lindamood at Foodie with Family and have been taking a shot of it daily to prevent illness.

What is Fire Cider?

Fire Cider is a concentrated liquid mixture of different herbs and foods. It is beneficial to the immune system and is traditionally used for the prevention of different illnesses such as colds and flu’s  and viral infections.

What are the benefits of fire cider?

Fire cider has a number of different herbs that are beneficial to your health. When herbs are used in combination, they can enhance the benefit of others in the mixture. This is called a synergistic effect.

Several of the herbs in this recipe, such as ginger, turmeric, onion, orange, rosemary, parsley and lemon are both anti-oxidant and anti-inflammatory. Anti-oxidants help to promote healthy cells, including immune cells, and anti-inflammatories help to reduce underlying inflammation in the body which can lead to an increased risk of illness.

Garlic and horseradish are great anti-microbials meaning they help to fight off bacteria, viruses and even fungal infections.  Horseradish is traditionally used for sinus issues. Garlic has added benefits of helping control blood pressure and cholesterol levels.

The spicy habanero pepper increases circulation which can help the immune cells get to a site of infection faster.

Thyme is antimicrobial, but it is also great at helping to reduce the amount of coughing and helping to remove any phlegm from the lungs.

Apple cider vinegar is a great digestive aid.

Honey helps to soothe inflamed tissue and helps to add a little sweetness to this recipe.

Recipe

Taken from: https://www.foodiewithfamily.com/fire-cider-health-tonic-and-homeopathic-remedy/

Ingredients:

·       1 large horseradish root scrubbed very well, ~7” long

·       1 large ginger root ~7” long

·       1 large onion root and stem end removed & peeled

·       1 large orange do NOT peel. Use the whole fruit.

·       1 lemon do NOT peel. Use the whole fruit.

·       16 cloves of garlic peeled

·       2-4 habanero peppers stems removed

 ·       1 tablespoon ground turmeric

·       2 tbsp rosemary leaves (optional)

·       ¼ cup parsley (optional)

·       2 tbsp thyme (optional)

·       1 tsp black peppercorns (optional)

·       raw apple cider vinegar

·       raw honey

Instructions:

  1. In a well-ventilated area, grate the horseradish and ginger roots.
  2. Roughly chop the peeled onions and garlic, whole oranges, lemons, and habaneros. Keep the peels on the lemons and oranges!
  3. Add these prepared ingredients into a large container that has a lid, such as a large mason jar.
  4. Sprinkle turmeric into the container.
  5. Slowly, pour the raw apple cider vinegar in allowing it to settle in through the crevices and adding more so the contents are fully submerged.
  6. Lay a piece of parchment paper over the rim of the jar, then screw the lid tightly in place.
  7. Let the mixture sit in a dark, cool place, allowing it to infuse, for 4 weeks, shaking once daily when you remember it.
  8. Replace the parchment paper once weekly to prevent rusting of the mason jar lid.
  9. After 4 weeks, pour the contents into a muslin or cheesecloth-lined colander over a stable pot. Let it drain for 30 minutes, then gather the corners and twist to wring out as much goodness as possible.
  10. Add approximately 1/4 cup of raw honey to the liquid to taste and pour into a sterilized wine bottle or canning jar. Store in a cool, dark place for up to a year, shaking well before using.

How much fire cider vinegar should I have?

For most individuals, the recommended dose is 1 tbsp per day in the morning. You can also try adding the vinegar to salad dressings and on top of cooked vegetables.

 

The Foundations of Immune Health: Part 4 – Exercise

 

In order to make sure our bodies are functioning optimally, we must first address the foundations of immune health. If we can work towards the foundations of health, then we provide the body with a fighting chance against many different illnesses and disease. It is a good idea to come back to these foundations every day, and check in to see where you may need some additional support to ensure that we can prevent illness. The foundations of immune health include…

This week we will be talking about exercise and immune health.

Why is Exercise Good for Immune Health?

There are several different mechanisms that exercise can affect immune health. First, it increases blood circulation in the body. When the heart rate is increased, it means that our white blood cells, our immune fighting cells, will move faster around the body and identify any invader to the body. It also means that the body is able to remove toxins and pathogens from the body faster.

The immune system has a direct impact on the number of white blood cells. Research shows that during exercise our white blood cell levels increase. This means that during exercise we are more able to fight infections.

There are also indirect ways that exercising helps the immune system. Exercising has a huge role in stress management and mental health, which are foundational to immune health. Additionally, exercising outdoors allows you to connect with nature and get additional vitamin D, both of which are incredible for immune health.

What do we suggest for exercise?

  • Time: Exercise at least 30 minutes a day, 5 times a week at moderate intensity or 150 minutes a week.
  • Type of Exercise: The type of exercise mainly studied was aerobic exercise. However, anything that gets your heart rate up can be beneficial!
  • Schedule time in your day to exercise. Stay dedicated to this time. Look at is as a self-care time and understand that it is very important for your whole health.
  • Don’t get discouraged. If you don’t hit your goal of exercising, understand that that’s okay. This is a behaviour change and it requires effort, dedication and time.
  • Try to get outside to exercise at least 1-2 times a week. The additional vitamin D you get from being outside can add to additional benefits to your immune health. You get extra points if you exercise surrounded by nature. This can decrease stress hormones and provide extra benefits to the immune system.

The Foundations of Immune Health: Part 3- Diet

Optimizing the immune system requires more than taking a simple pill. It is an interplay between lifestyle and diet.  The foundations of the immune health require special attention to different aspects of your life such as

 

This week we will be discussing how diet plays a role in immune health and tips to make sure your diet supports your immune system.

The Connection Between Diet and the Immune System

Throughout the whole immune process, the body requires certain micronutrients to help fend off invading microbes. One of the best ways to get these micronutrients is through the diet. Food provides energy and nutrients to help our immune cells work effectively in prevention and recovery.

Diet also plays a major role in regulating the gut microbiome. The gut microbiome helps to breakdown and present the infectious agents to the immune cells in specialized tissue called the gut association lymphoid tissue (GALT). If we eat unhealthy food, we can experience something called “dysbiosis” which is an imbalance of our good microbiome bacteria and bad bacteria. The bad bacteria cause the body to go into an inflammatory state. When there are high amounts of inflammation in the gut we can develop something called leaky gut. This means that instead of food particles and bacteria entering the body in controlled ways and being checked by immune cells in the GALT, it now can enter your bloodstream unchecked. This can cause an immune reaction throughout the whole body and cause you to get sick.

Dietary Tips for Immune Health

You may be thinking “well then what should I eat?”. The answer is not as simple as you probably thought. The ideal diet should be individualized for every patient, their health concerns, values, beliefs and lifestyle. The best diets come from a partnership with our naturopathic doctors and their patients. Dietary changes should be reasonable and be able to be sustained for a long time.

In terms of immune health, here are our top dietary recommendations

1. Eat a variety of foods

The best way we like to explain this to patients is by telling them that they should “eat the rainbow”. Basically, this general rule suggests that when you look at your plate, you should see 4-5 different colours of food. Colours represent different nutrients that are in the foods. The immune system requires lots of different vitamins, minerals, proteins and fats to function optimally. The gut microbiome also thrives when exposed to a variety of different foods (see below for more suggestions on how to support your microbiome with food). Some other ideas include switching up your meals at least a couple of times a week, experimenting with cooking new foods and ensuring that all your meals have a protein, vegetables and a fat source, such as olive oil.

2. Eat your veggies and fruit

Vegetables are dense in nutrients. They can help provide your body with different vitamins and minerals. Fruits and vegetables have antioxidant properties which help to reduce damage to our cells and optimize the immune system.  Almost all vegetables and fruit have benefits to the immune system. Some examples of particularly great immune supporting fruits and vegetables are; berries, spinach, citrus fruits such as oranges, grapefruits, lemons and limes and cruciferous vegetables, such as broccoli, cauliflower, Brussel sprouts, cabbage and arugula.

3. Reduce inflammatory foods

During acute illness, inflammation is a good and natural process that helps the immune system fight off infections. However, if we are already in an inflammatory state when we get sick, then we are already using the immune system’s resources on other parts of the body that may not require as much energy. Inflammation leaves our bodies more susceptible to illnesses. The number one inflammatory food is SUGAR! It is also a good idea to avoid processed foods and excessive alcohol as they are also highly inflammatory.

4. Spice up your meals

There are a lot of great spices out that don’t just add a bunch of flavour to your meals, but they also have immune-supporting effects. Garlic has a lot of antimicrobial properties that assists the immune system in preventing you from getting sick. Turmeric is highly anti-inflammatory and is a good antioxidant. Ginger is also good for bringing down the inflammation. These foods will help to improve your immune function. Try adding at least one to every meal.

5. Eat probiotic rich foods

Because a lot of our immune cells are in our gut, it only makes sense that taking care of the gut is an important part of immune health. Probiotics help to populate the intestinal lining with bacteria that are helpful for nutrient absorption. Eat probiotics rich foods such as kefir, sauerkraut, kimchi and miso frequently.

To get more information and to individualize a diet for your health needs, book an appointment with a Naturopathic Doctor today!

 

The Foundations of Immune Health: Part 2 – Stress

Our immune systems are changeable and adaptable. What we do, how we live and what we think plays a direct impact on our immune systems. Because of this, working on the foundational building blocks of the immune system is important in preventing illness.

These foundations include….

  • A good night’s sleep
  • Stress management
  • A healthy diet
  • Exercise and time outdoors
  • Appropriate supplementation.

In part 2 of our immune foundations series, we will be going over how stress affects the immune system and some tips for improving the immune system through stress management.

How stress affects the immune system

Psychoneuroimmunology is the study of how thoughts affect our bodies and physical health. It is a fascinating science that helps to show that health is really more than just the physical, it’s a combination of the physical, mental, emotional and spiritual aspects of our life. The impact stress has on the immune system works through a couple of different mechanisms. First, nerves in the brain that sense stress goes directly to our lymphatic organs, including the bone marrow, thymus, lymph nodes and spleen which is where our immune cells are created and stored. Secondly, when we are stressed, our bodies release hormones and neurotransmitters (norepinephrine, epinephrine and cortisol). These substances can then attach to specific receptors on the immune cells, which reduce their ability to protect the body. Additionally, stress can cause a change in behaviours, such as poor diet, changes in sleeping patterns, drinking alcohol, decreased exercise and smoking which can all lead to lower immune function. In order to optimize the immune system, it is important to identify your stressors and learn how to manage them.

Tips for Stress Reduction

Stressors are all around us. There are a lot of stressors in life that we can’t control  but we can control how we cope with these stressors. Here are some tips on how to reduce your stress and manage the stress that you can’t control.

1. Eliminate unnecessary commitments

This is possibly one of the most important tips for stress reduction.  We all need to learn how to say “no”. You only have so much time and energy, so make sure you are doing things you enjoy and that are within your current capacity. Having time to rest is a necessary commitment.  Remember you don’t have to please everyone.

2. Reframe your thoughts

After you have eliminated unnecessary commitments, identify your stressors. Although we may not be able to eliminate these things from our lives, we can learn how to reframe our thoughts so what was once stressful is now just an opportunity for growth. You can learn about reframing your thoughts here.

3. Breathe

When you take deep breathes, you are activating the parasympathetic or relaxing part of the nervous system. It helps to lower your stress response. There are a number of different ways you can deep breathe. One of our favourites is belly breathing. To do this, place one hand on your abdomen and one on your heart. Try to keep the hand over your heart still, and only move the hand on your abdomen with each breath. As you breathe in, you should feel your abdomen expand and as you breathe out you should feel it go back in. Stopping what you are doing and taking 10 deep breathes once an hour is a great way to keep stress low.

4. Journaling

Set aside time every day to journal. This is your scheduled time to worry. Right down everything you are thinking, the stresses you are feeling and the things that are on your mind. Getting it out on paper will help you to see your stressors and help to reduce the amount of space they take up in your thoughts. For an extra stress management, end your journaling with writing down 3 things you are grateful for.

5. Meditate

Meditation is a great way to bring your mind into the present moment and take a break from focusing on your stressors. There are a couple ways to meditate. You can find a guided meditation on YouTube, or meditate by focusing on your breath or mentally scanning your whole body. Make sure when you are meditating you are sitting in a comfortable position. Sitting on the ground with crossed legs or sitting on a chair with your back supported and feet flat on the ground are great options. Take the time to slow down your breathing and focus on you and your body in the current moment.

6. Schedule time for yourself and practice self-care

Doing things that you love and make you feel good are important for your health. Prioritizing you and your health will help to reduce stress to make you a better parent, spouse, child and/or employee.

To get help with stress management, or learning more about what you can do to keep your immune system healthy, book an appointment with one of our naturopathic doctors.

 

The Foundations of Immune Health: Part 1 – Sleep

In Naturopathic Medicine, prevention is one of the founding principles that we follow. One of the ways we can ensure the prevention of illness is by ensuring that our immune system is healthy. Having a strong immune system means that we are able to defend against illnesses so that we either do not get sick or have a very short illness period.  To build a strong immune system we must look at its foundational building blocks. These include…

      • A good night’s sleep
      • Stress management
      • A healthy diet
      • Exercise and time outdoors
      • Appropriate supplementation

With the start of school and the current pandemic, these foundations are now more important than ever. For the next couple of weeks, we will be sharing tips about how to best implement the foundational building blocks and some of the best ways to support your immune system.

This week we will be discussing sleep and the impact it has on immune health.

Sleep and the Immune System

 

When we get sick, we often also get tired. This is the body’s natural way of telling you that it needs sleep to help you get better. Sleep plays a major role in regulating the immune system. When we sleep our bodies produce and release proteins called cytokines. Cytokines are used to help the body effectively fend off any infection or illness coming our way. Sleep is also key in establishing immunological memory. It allows the body to store information about a current infection or illness so that the next time it is exposed to it, the immune system can quickly and effectively fend it off.

Sleep deprivation can leave a person susceptible to many different illnesses. While many supplements can be prescribed to help with sleep, we must first address how lifestyle plays a part in sleep. One of the best ways to get a good night’s sleep is by establishing a regular routine. This means getting up at the same time every day, creating a relaxing bedtime routine and going to bed at the same time every night. You can read more about the different sleep hygiene tips we have here and here.

If you struggle with sleep and are looking for support, book an appointment so that we can help support you and prevent illnesses.

What’s In Your Water? (Filter Guide)

In 2019, the Environmental Working group, an authority on environmental health matters, released a peer-reviewed study estimating that chemical pollutants in drinking water could result in more than 100,000 cancer cases in the USA alone. Read the report here.

It’s vital to know your water is safe. You can have your drinking water tested with Doctor’s Data labs (click here for more info). Below is all you need to know about the water you drink and how to make sure it’s as clean and healthy as possible.

Do you know what’s in your water?

      • City water usually has high sodium levels
      • Soft water replaces calcium and magnesium with sodium
      • City water is chlorinated to kill bacteria
      • City water is fluorinated to prevent tooth decay, though many cities are stopping this but Edmonton continues to flouridate
      • City water may contain calcium hydroxide or other alkaline substances to change pH of water so it doesn’t corrode pipes
      • Chlorine and other additives used to treat water can react with other organic chemicals to produce toxic chlorinated hydrocarbons, chloramines including chloroform and other trihalomethanes.
      • Water pipes may contribute chemicals or metals – especially copper and lead.

What’s in a typical supply of:

Tap Water

      • Sanitation process may not clean up tap water supply of animal wastes, local fertilizers, and insecticides, and chemical wastes.
      • Tap water can also have lead, radon, nitrates, mercury, aluminum, cadmium, organic solvents, bacteria, viruses, parasites, industrial chemicals, pesticides, asbestos, chlorine, fluoride, and sodium.

Well Water

      • No sanitation process. It’s important to test well water annually.
      • May contain heavy metals, pesticides, herbicides, radon, asbestos, hydrocarbons, bacteria.

Spring Water

      • Mineral content varies widely depending on region; water from lakes, streams, and spring water from east coast and pacific north west areas are low in minerals, central North America is high minerals
      • May also be polluted – is important to test

Filtered Water

  1. Activated carbon (eg. Brita)

  • Clears bacteria, parasites, most viruses, Cl2, and heavy metals, particulate matter
  • Cannot use hot water in filter – releases contaminants
  • Not for inorganic minerals i.e. fluoride, rather it is best for removing organic chemicals and chlorine, micro-organisms and metals
  • Carbon is granulated – has direct pockets between carbon particles to trap bacteria and remove from water but bacteria may multiply, silver is used to kill bacteria

  1. Solid Carbon Block (eg. Berkey filter)

  • Traps more chemicals, organic pollutants, radon, asbestos than granulated carbon filters
  • Change regularly to avoid dumping more bacteria and chemicals into drinking water
  • Will filter 400-1,000 gallons until they need be to changed.

  1. Reverse Osmosis

  • Under pressure, water flows through special membranes with microporous holes (size of water) allowing water to pass through and reject larger molecules.
  • Removes 100% of all organic material and almost all minerals – minerals need to be added back in
  • Are energy efficient as they only require pressure from the tap water

  1. Distilled Water

  • Vaporizing water (i.e. steam) in one chamber and then condensing in the 2nd chamber, removes all minerals, organisms and chemicals
  • Should be pure water but there may be organic chemicals that evaporate along with the water
  • Similarly devoid of minerals; may need to be added back.

What do we drink at Natural Terrain?

Of all the options (tap, brita, solid carbon, well, spring, distilled, reverse osmosis), we recommend solid carbon (Berkey) and reverse osmosis.

  • Solid carbon filters (eg Berkey filter) – removes bacteria, chlorine, most chemical pollutants
  • Reverse osmosis removes nitrates and Fl, be aware of possible need to re-mineralize water

The Environmental working group has also released an updated water filter guide that helps you to understand the different types, and even helps you decide which is best for you and your water. Check out this link for the guide.

 

Photo by Imani on Unsplash

Dirty Dozen Chemicals to Avoid for your Hormones, part 2

This is part 2 of the endocrine dirty dozen list: a deep dive into the 12 most toxic substances we are exposed to, and how to reduce your exposure. Check the blog for part 1! Also download the Healthy Home & Body Detox Guide to really get a good handle on cleaning up your health.

ARSENIC

Arsenic isn’t just for murder mysteries anymore. In fact, this poison is lurking in your food and drinking water. If you eat enough of it, arsenic will kill you outright. In smaller amounts, arsenic can cause skin, bladder and lung cancer. Basically, bad news. Less well known: arsenic messes with your hormones! Specifically it can interfere with normal hormone functioning in the glucocorticoid system that regulates how our bodies’ process sugars and carbohydrates. What does that mean for you? Well disrupting the glucocorticoid system has been linked to weight gain/loss, immunosuppression, insulin resistance (which can lead to diabetes), osteoporosis, growth retardation and high blood pressure. Recent discoveries show that it is in chicken, due to it being placed in their feed to increase their growth more quickly.

HOW TO AVOID IT?

Eat organic chicken and avoid chicken raised on factory farms. Reduce your exposure by using a water filter that lowers arsenic levels. For help finding a good water filter, check out EWG’s buying guide

LEAD

You may or may not like heavy metal music, but lead is one heavy metal you want to avoid. It’s well known that lead is toxic, especially to children. Lead harms almost every organ system in the body and has been linked to a staggering array of health effects, including permanent brain damage, lower IQ, hearing loss, miscarriage, premature birth, increased blood pressure, kidney damage and nervous system problems. But few people realize that one other way that lead may affect your body is by disrupting your hormones. In animals, lead has been found to lower sex hormone levels. Research has also shown that lead can disrupt the hormone signalling that regulates the body’s major stress system (called the HPA axis). You probably have more stress in your life now than you want, so the last thing you need is something to make it harder for your body to deal with it- especially since this stress system is implicated in high blood pressure, diabetes, anxiety and depression.

HOW TO AVOID IT?

Keep your home clean and well maintained. Crumbling old paint (prior to 1978) is a major source of lead exposure, so get rid of it carefully. A good water filter can also reduce your exposure to lead in drinking water. Check out this link by the EWG for better help finding a filter. If you need another reason to eat better, studies have also shown that children with healthy diets absorb less lead.

MERCURY

Caution: that sushi you’re eating could be hazardous to your health. Mercury, a naturally occurring but toxic metal, gets into the air and the oceans primarily through burning coal. Eventually, it can end up on your plate in the form of mercury contaminated seafood. We also get mercury from some vaccinations and amalgam fillings. Pregnant women are the most at risk from the toxic effects of mercury, since the metal is known to concentrate in the fetal brain and can interfere with brain development. Pregnant women are cautioned not to eat more than one can of tuna a month, as tuna is one of the highest fish with mercury contamination. Mercury is also known to bind directly to one particular hormone that regulates women’s menstrual cycle and ovulation, interfering with normal signalling pathways. In other words, hormones don’t work so well when they’ve got mercury stuck to them. The metal may also play a role in diabetes, since mercury has been shown to damage cells in the pancreas that produce insulin, which is critical for the body’s ability to metabolize sugar.

HOW TO AVOID? For people who still want to eat (sustainable) seafood with lots of healthy fats but without a side of toxic hormone disrupting mercury, wild salmon and farmed trout are good choices. See our fish handout for more options of fish with low mercury content. Try to avoid or replace silver fillings, which are 50% mercury. Also avoid vaccines that contain mercury, the “flu shot” for example.

GLYCOL ETHERS

Shrunken testicles: Do we have your full attention now? This is one thing that can happen to rats exposed to chemicals called glycol ethers, which are common solvents in paints, cleaning products, brake fluid and cosmetics. Worried? You should be. The European Union says that some of these chemicals “may damage fertility or the unborn child”. Studies of painters have linked exposure to certain glycol ethers to blood abnormalities and lower sperm counts. Children who are exposed to glycol ethers from paint in their bedrooms have substantially more asthma and allergies.

HOW TO AVOID?

Start by checking out EWG’s Guide To Healthy Cleaning (ewg.org/guides/cleaners) and avoid products with ingredients such as 2-butoxyethanol (EGBE0 and methoxydiglycol (DEGME) Source

ORGANOPHOSPHATE PESTICIDES

Originally produced for warfare. Luckily, neurotoxic organophosphate compounds that the Nazis produced in huge quantities for chemical warfare during World War II were never used. After the war ended, American scientists used the same chemistry to develop a long line of pesticides that target the nervous system of insects. Despite many studies linking organophosphate exposure to effects on the brain development, behaviour and fertility, they are still among the more common pesticides in use today. A few of the many ways that organophosphates can affect the human body include interfering with the way testosterone communicates with cells, lowering testosterone and altering thyroid hormone levels.

HOW TO AVOID?

Buy organic produce and use EWG’s Shoppers Guide to Pesticides in Produce, which can help you find the fruits and vegetables that have the fewest pesticide residues. Check it out here

PERFLUORINATED CHEMICALS (PFCS)

Chemicals used to make non-stick cookware can stick to you. Perfluorinated chemicals are so wide spread and extraordinarily persistent that 99 percent of Americans have them in their bodies. One particularly notorious compound called PFOA has been shown to be “completely resistant to biodegradation” In other words PFOA doesn’t break down in the environment-EVER. That means that even though the chemical was banned after decades of use, it will be showing up in the people’s bodies for countless generations to come. This is worrisome, since PFOA exposure has been linked to decreased sperm quality, low birth weight, kidney disease, thyroid disease and high cholesterol, among other health issues. Scientists are still figuring out how PFOA affects the human body, but animal studies have found that it can affect thyroid and sex hormone levels.

HOW TO AVOID?

Skip non-stick pans as well as stain and water resistant coatings on clothing, furniture and carpets.

If you want to know more about how to know your levels or how to detox your exposures, download the Healthy Home & Body Detoxification Guide from Natural Terrain. Click here to download.

Sources for this article include: http://www.ewg.org/research/dirty-dozen-list-endocrine-disruptors http://www.globalresearch.ca http://www.naturalnews.com/029720_hormones_health.html

Photos by tian kuan on Unsplash, by Ibadah Mimpi on Unsplash, by Alison Marras on Unsplash