Nature Cure: Health Benefits of Time Spent in Nature

Getting outside into nature has been one of the primary prescriptions naturopathic doctors have been giving their patients across centuries.  This simple, affordable and accessible ‘treatment’ is starting to gain support in the research community as well.  Most recently, research being done out of Baycrest’s Rotman Research Institute in Toronto is focusing on the effects of time spent in nature on memory and cognition.  This research shows that a 50-minute walk in nature can improve memory and focus by 20%.  Interestingly, the positive effects were even more pronounced in individuals diagnosed with depression.  A walk in a busy urban environment, on the other hand, doesn’t have any significant effects on either memory or cognition.  Don’t think that the benefits of being out in the trees can only be found on sunny days.  The same benefits are observed in February as in June, despite participants reporting not enjoying their winter walks as much.  
Other researchers are finding the benefits of being in nature extend well beyond memory.  Getting outside in nature helps with ADHD, surgery recovery, breast cancer, elevated cortisol (our stress hormone) and high blood pressure.

So why is being innature so good for us?  Our current understanding is that time in nature acts in a “softly fascinating” way.  Looking at trees, leaves, water and clouds holds our attention, but not too much.  This balance lets us de-focus and self-reflect in a way that the bore of a dark room or the overstimulation of TV wont allow. 

It’s clear that finding ways to spend time in nature is one of the most important things you can do for your health.  Take ‘green breaks’ at work and go for a walk in a park or a green space near you.  Schedule a walk on the weekend with friends rather then going for coffee.  There are countless ways to incorporate nature into your daily routine.  Join the David Suzuki Foundation’s 30x30 Nature Challenge during the month of May and get outside for 30 minutes every day for 30 days. 

For more information on the benefits of being in nature, or for some tips on how to work your 30 minutes in every day, please talk to one of our naturopathic doctors.

Sugar and Salt -- Foods or Poisons? - Part 1 (Sugar)

Increasingly research points to the fact that most chronic diseases are correlated with increased sugar and salt consumption. Both of these readily available "foods" are being designated in the research and medical community as drugs or poisons due to their extreme impact on health.

Sugar
There are three main concerns about sugar:

1. Fructose and fructose-based products, such as corn syrup, is that high levels of fructose do not directly stimulate insulin directly, which is why drinking a large soft drink actually increases appetite, versus making you feel satisfied. Insulin is the hormone in the body that indicates that you are full. If you are consuming high amounts of fructose, your body doesn't realize that it has reached a point of satiety and therefore you keep eating or drinking. Insulin levels eventually increase, but the increase is later, after you have over-eaten. Other forms of sugar spike insulin more quickly and result in feeling full faster. 
2. What also happens is that high-fructose consumption results in leptin-resistance. Leptin is considered the "starvation hormone". With leptin-resistance the body feels that it is in starvation mode resulting in it storing food versus burning it off.  Leptin-resistance is directly associated with obesity. When individuals are in a state of leptin-resistance, instead of sugar consumption causing hyperactivity or a "sugar-high" as the body attempts to burn off the sugar, the trigger to "burn" off excess insulin is turned off and instead they are constantly hunger and content with being sedentary.
3. High sugar consumption contributes to dehydration and nutrient deficiencies which are associated with most chronic diseases. In order to prevent chronic diseases sugar and fructose need to be greatly reduced in the diet.

Diseases associated with increased sugar consumption include:

• hyperglycemia
• hypoglycemia
• insulin resistance
• diabetes
• metabolic resistance
• cardiovascular diseases such as hypertension and high cholesterol
• vitamin and mineral imbalances
• obesity
• decreased immune function
• fatigue and chronic pain
• increased food reactions and sensitivities
• candida
• mood disorders such as anxiety and depression
• and many other chronic diseases.

To avoid high-fructose foods and drinks you want to eliminate or greatly reduce the following from your diet: 

• soft drinks - especially pop - both diet and regular and fruit drinks
• high-fructose corn starch - which is a common additive in many processed foods such as baked goods, breads, cereals, snack bars, yogurt, soups, condiments, soft drinks and ice cream.
• limit your fruit to 1 or 2 a day and eat it in its natural state versus as a juice.

For most people a paleo-based diet is best way to achieve and maintain health.  For information on what diet regimen is best for you, work with your naturopathic doctor.

Tests that can help determine if fructose or leptin-resistance is affecting your health include the following: Hb1aC, ALT, Triglycerides, Uric Acid and leptin levels.

To learn more about the impact of sugar and fructose on health, check out the U-Tube Video "Sugar - The Bitter Truth".

Watch for Part 2 next week which will discuss the impact of salt on health.  To learn more about this, please talk to one of our naturopathic doctors. 

Seasonal Allergies - healing them naturally

It is time to get prepared for allergy season. Those irritating symptoms such as sneezing, wheezing, runny nose and itchy, watery eyes due to pollen from trees, grass, flowers, and plants have already started -- which doesn't bode well for this season.

Allergies are one of the most common conditions where people seek natural treatments. That is because natural therapies do not suppress the symptoms. They provide effective symptom relief while strengthening a person's immune system and decreasing their susceptibility, both short-term and long-term.

If you tend to suffer with allergies the following steps can greatly decrease the severity and frequency of allergy symptom and smay help increase your resistance:

Home Preparation: 
Allergies are not only triggered by pollen. They can be caused by or worsened by dust mites, household factors and by pollen that you carry on your clothes and hair. Steps you can take at home include:

• Limit the use of carpets as they tend to be a breeding ground for dust mites. Bare floors that are vacuumed and damp-mopped frequently is best.
• Replace your curtains with shades.
• Dust-mite proof pillow and mattress covers are your first line of defense against dust allergies. It is also helpful to wash bedding, especially pillow cases, more frequently during allergy season.
• Look into a cool-mist humidifier to lessen nasal congestion and wheezing.  On the other hand, if you have a lot of carpets in your home you may actually need a dehumidifier as dust mites love humid environments. A dehumidifier can also prevent mold, another allergen.
• Clean your furnace/air-conditioner filter frequently to remove pollen.
• An air purifier with a HEPA filter (high-efficiency particulate air filters) will help to keep the air inside your house healthier.
• Unfortunately you are better to keep your windows closed, especially on windy days, to minimize the pollen that comes into the house.
• Limit access of pets to specific areas of the home. It is best to keep them out of your bedroom to ensure that you get a good nights sleep. It can also help to bathe pets frequency as the dander on pets is water-soluble.

Minimizing Personal Exposure

Minimizing personal exposure is the most important step, although it is not always easy. Some of the following can help:

• Air pollution can both cause and worsen allergy symptoms. On hot smoggy days it is best to minimize the time you spent outside. It is also best to limit any gardening or outdoor exercise to early morning or cool non-breezy days.
• Avoid people that smoke. Tobacco is a notorious irritant that increases a person's susceptibility to allergies and worsens existing allergies.
• When outside choose eyeglasses with side shields to protect your eyes from pollen irritants that are blowing around.
• If you need to clean out that dusty garage or rake your grass it is best to wear a mask that covers the nose and mouth and to wear goggles to protect the eyes. 
• Nasal lavage is a must for anyone that suffers with congestion and runny nose. Irrigating the nose with a salt water solution often helps to soothe upper respiratory allergies by removing irritants that become lodged in the nose.
• Personal hygiene steps. 
• After you have been outside for awhile it may be beneficial to wash your hair to remove pollen. 
• A hot shower may help as well as it can lessen symptoms like sneezing and congestion. 
• Breathing in steam refreshes and soothes irritated sinuses and decreases the mucous in nasal passages.
• If your eyes bother you try rinsing them with cool, clean water.
• Other factors that contribute to allergies include:
• Stress is a trigger for many people. If you recognize that stress is your primary trigger you may find that treating the stress directly is as beneficial, or more, than treating the allergies.
• Insomnia. Sleep is necessary for healing and repair. For some allergies cause insomnia, for others allergies are worse because of insomnia. Ensuring that you get a good night sleep is critical to allergy management.

Recommended Dietary Changes

Dietary changes are necessary in preparation of and throughout allergy season. During allergy season the immune system is working overtime. As a result, there are less resources available for digestion. The result is that food intolerances are much worse during allergy season. The following recommendations often help:

• Ensure that you drink adequate water. Water helps thin out the mucous and decreases the feeling of congestion.
• Eliminate sugar as it suppresses immune function even more.
• Eliminate dairy as it increase mucous production. Avoiding dairy is critical for anyone who suffers primarily with congestion.
• Cut out bananas as they are known to increase the production of mucous.
• Reduce wheat as wheat intolerance is commonly worse in allergy season.
• Food additives are known to worsen allergies. Most important you want to figure out what foods you reaction to and reduce your consumption of these foods during allergy season. If you are not aware of your food sensitivities than it may be worthwhile to look at doing food sensitivity testing.
• Foods which may be beneficial include:
• Peppermint tea has anti-inflammatory and mild anti-bacterial properties. Many people find that it lessens allergy symptoms.
• A dose or two of horseradish or wasabi can clear the sinuses and increase mucous flow.
• Honey has been shown to help reduce symptoms. Add it to hot water or other teas.

Natural Allergy Pharmacy

The following supplements and herbs are known to effectively reduce the frequency and severity of allergy symptoms.

• Vitamin C acts as an antihistamine, which means that it can reduce the severity of allergy reactions. It is most effective when taken prior to the onset of allergies and continued throughout allergy season. 
• Nettle is a wonderful and safe herb for all ages. It is  considered a general health tonic as it is high in carotene, vitamin K and quercetin. It is well known as an effective herb for lessening the severity of allergies and for strengthening the immune system.
• Magnesium is a good choice when allergies affect breathing function. It is also a good muscle relaxant and is known to support many aspects of health.
• Vitamin D deficiency is associated with increased allergy symptoms. If you are concerned about being deficient it may help to take Vitamin D.
• Quercetin is a bioflavonoid with anti-inflammatory properties. It is generally used at the onset of allergy symptoms as it acts similar to an anti-histamine in that it blocks histamine and hence reduces allergy symptoms.
• Bromelain is known to decrease nasal swelling and it thins mucous. It is effective in cases of sinus infection and congestion.
• Homeopathic remedies, such as BIO84, Luffeel and Aller-gen can all support the body's ability to prepare for allergy season. They are like the "natural alternative" to over-the-counter allergy medications. They are great to have on hand for when allergies start as many people find them an effective way to lessen allergy symptoms. There are also some great single homeopathic remedies such as allium cepa or euphrasia that are specific for addressing allergies.

Other Natural Therapies:

For those stubborn allergies or if you want to decrease your allergy symptoms in a hurry the following treatments may also be beneficial.

• Acupuncture is effective in reducing the severity and frequency of allergy symptoms.
• Intravenous therapies can be helpful for severe allergies or when allergies have exhausted a person.

No one needs to suffer with chronic allergy symptoms. By scheduling an appointment with one of our naturopathic doctors we can help you figure out the best treatment plan for you. It is time to stop suppressing symptoms and actually get a handle on your allergies.

To schedule an appointment call our clinic at 905-940-2727 or visiting our website at www.naturopathicfoundations.ca 

Cellulite - Now What?

Cellulite is a dimpling of the skin. It can occur almost anywhere on the body, but most typically occurs on the thighs, buttocks and upper arms. The vast majority of women are affected to some degree, while men rarely experience it. One reason for this is that in men, the structures of the collagen in the subcutaneous fat (fat just below the skin) cross. This is not the case with women. The criss-cross arrangement prevents the outpouchings that manifest as cellulite. Also, the dermal layer of the skin in men tends to be thicker, minimizing the visibility of any areas of tissue beneath the skin that may not be completely smooth. But why is the tissue beneath the surface not smooth and uniform? Well, like all symptoms that appear on your skin, cellulite reflects the overall state of your health. The appearance of cellulite is a signal from your body that the optimal internal balance of your body has been disrupted.

What's going on beneath the surface?

Cellulite is just one of many signs that can arise when the following imbalances occur.

The lymphatic system is congested. The lymphatic system is responsible for clearing metabolic wastes and toxins from the tissues throughout your body. When there is more waste and toxins than the body can eliminate they begin to accumulate in the blood and lymph. The pH and osmotic concentration of the blood is tightly controlled; so, the lymphatic system becomes the overflow "tank" where the acidic & toxic wastes accumulate which eventually congests the lymphatic system and impairs its ability to cleanse the tissues. Congestion in the lymphatic system appears as cellulite on the surface of the skin, especially in the upper arms and legs.

The body is acidic. When the body can no longer buffer the buildup of acids in the blood and lymph it stores them in the body's adipose tissue until it has the opportunity to eliminate them. These deposits upset the normally smooth layers of subcutaneous fat, hence contributing to the dimpling.

There is a heavy toxic burden. When the body has accumulated more environmental toxins than it is able to process and eliminate it stores the toxins in peripheral adipose or fat tissues in order to protect the vital organs the body. Like acids, when toxins are deposited in peripheral adipose tissue they will disrupt the layers of fat cells and create the out pouching of cells we see present on the surface as cellulite.

What causes this to happen?

While genetics can predispose a person to developing cellulite, lifestyle, diet and environmental factors are the key contributors.

Diet - Foods that cause lymphatic congestion. The two main functions of the lymphatic system are to assist the body with its immune response and detoxification. If you are eating foods that you have a sensitivity or intolerance to the lymph system will become congested. Likewise, eating packaged, processed foods with additives will also promote congestion.

Dehydration - Adequate water intake is essential to flushing out the acids and toxins that are at the root of cellulite. Dehydration is also a contributing cause to stagnation in both the blood and lymphatic systems.

Mineral Deficiency - In order to neutralize an acid or toxin, the body combines it with a mineral. If you do not have sufficient minerals in your diet your body will be unable to eliminate them, or be forced to draw on its own stores (in your bones, hair and teeth).

Excessive Exercise - If you have an intense exercise regimen, your daily required intake of water and minerals is much higher than the average person. If they are not being met your body will not be able to efficiently neutralize the lactic acid that builds up during exertion. This will then add to the acidity in the system.

Sedentary Lifestyle - The lymphatic system is described as the secondary circulation system. However, unlike blood which is pumped by the heart, the lymph largely relies on pressure gradients established by the contraction of muscles. When a person is not active the system becomes stagnant.

Exposure to Environmental Toxins - The liver, lungs and kidneys have a limit to how much they can process. The greater the exposure, the more likely it is the toxins will be clog the lymph and be deposited in the body's fat tissue.

So what is the solution?

If you have cellulite it is important to recognize it for what it is - a warning sign. The best thing to do is speak with your naturopathic doctor about creating a comprehensive treatment plan that assesses what elements of your diet, lifestyle or health status are contributing to the cellulite. For some individuals a particular component of one of their elimination pathways may not be functioning as effectively as it should. It is important to identify and correct this.

Things that you can do at home to help restore balance are listed below. However, it is important to note that there are absolutely no quick fixes when it comes to cellulite. The issue has quite literally accumulated over time and it will require time and perseverance to correct.

• Dry Skin Brushing. This promotes lymphatic circulation and increases the elimination of acids and toxins. To see results it is best to do this daily. For more details refer to our clinic handout on dry brushing.
• Avoid Tight Clothing. Tight clothes can compress the superficial lymphatics and prevent flow, thus contributing to stagnation.
• Increase Consumption of Minerals. A diet high in fruits and vegetables is the best source of minerals. Keep in mind that ideally half your lunch and dinner plate should be occupied by vegetables. However, this guideline speaks to maintaining health and if you are trying to correct the imbalances that are at the root of cellulite then you are likely going to need some help. Keep in mind that food based supplements are far superior to capsules or tablets that are synthesized in a laboratory. Ask your naturopathic doctor about what level of mineral supplementation is most therapeutic for you.
• Drink More Water. For an individual with a regular level of activity the recommended daily water intake is half your body weight in ounces. For example, if you are 150 lbs. then you need 75 oz. of water which equates to approximately 8 glasses. Note: As already mentioned, your need is greater when you exercise. It is also higher in both hot and cold weather. Often, individuals can neglect their water intake during the winter months; however it is just as important! Breathing in cold weather causes us to expel more water via respiration and with indoor heating the air is drier, causing us to lose more water via the skin than we would typically in the more humid summer months.
• Use Chemical Free Personal Care Products. There are tons of topical creams on the market that make claims about reducing cellulite. If they have chemicals in them however, they are more likely to add to the problem rather than help it. Doing a complete overhaul of your personal care regimen can be overwhelming. If you would like more information on this topic, I invite you to attend a free seminar I will be giving.
• Take Alkaline Mineral Baths. Alkaline salts are different from Epsom salts and will help to detoxify the body by drawing out acids and toxins. The longer you stay in the bath the greater the detoxification process. Typically after 60 minutes the body's rate of detoxification increases exponentially, so recommendation is to aim for a 90 minute to 2 hour bath once a week and 15-30 minute foot baths on a daily basis.
• Use Clay or Zeolite Applications. Both of these help to draw out the toxin and acid deposits in subcutaneous fat tissue that cause cellulite. Clinoptilolite is a particularly powerful form of zeolite which has numerous health benefits and applications.
• Use a Castor Oil & Coffee Scrub. Homemade personal care products are the healthiest thing you can use on your body. The active ingredients are fresh and enzymes are active, delivering a potent product without preservatives. The recipe below combines the health benefits of castor oil with the detoxifying effects of coffee.
• Combine: 2 parts castor oil, 2 parts coffee, 1 part coarse sea salt, 1 part brown sugar.
• At the end of your shower, apply the scrub to your skin, focusing on areas with cellulite. Keep in mind the longer you keep the scrub applied for the more effective it will be as the castor oil and coffee will have more time to absorb. The salt contributes minerals, serves as an exfoliant and helps improve circulation to the area. Rub continuously but gently so as not to damage the skin.
• When you are ready to remove the scrub, rinse off with water only. Do not use soap. Use your hands to rub the remains of the scrub off. You will notice that there is an oil residue left-this is good. It allows your body to absorb more of the castor oil. You will find it is incredibly effective at moisturizing and softening the skin.
• Incorporate this once a week as part of your home care regimen.

Naturopathic doctors are trained to identify imbalances before they progress to a clinical disease. Cellulite is a sign of an imbalance within the system. Speak with one of our doctors for more information on how naturopathic medicine can help you resolve or prevent cellulite.

Heart Health - A Naturopathic Perspective

Cardiovascular disease is one of the most common causes of death in North America.  For the most part, cardiovascular disease is preventable. It depends slowly over time due to lifestyle, chronic stress and environmental factors.  Although prevention of heart disease is the primary goal of naturopathic medicine, there are many naturopathic therapies that are very effective in the treatment of disease as well.

Categories of Heart Disease

Cardiovascular disease can be grouped into four main categories: generalized cardiovascular disorders, disease of the heart, peripheral vascular disorders and blood disorders.

• Generalized Cardiovascular Disorders include:
• Hypertension (high blood pressure)
• Hypotension (low blood pressure)

• Diseases of the Heart include:
• Congestive heart failure
• Angina pectoris
• Myocardial infarction (heart attack)
• Arrythmia

• Peripheral Vascular Disorders include:
• Atherosclerosis
• Hemorrhoids
• Intermittent Claudication
• Raynaud's Syndrome  / Disease
• Stroke
• Transient Ischemic Attack (TIA)
• Varicose Veins

• Blood Disorders include:
• Anemia
• Polycythemia

Factors that Contribute to Cardiovascular Disease

a) Lifestyle Factors

The lifestyle factors that may increase a person's risk of cardiovascular disease include:

• Water
• Dehydration, especially chronic dehydration

• Food Choices and Dietary Regimen
• food sensitivities can contribute to heart disease
• diets high in animal protein, cholesterol and fat 
• high glycemic foods or foods high in salt or sugar
• nutrient deficiencies
• consuming large meals and eating too close to bedtime

• Lack of Movement
• lack of overall physical activity
• sedentary lifestyle
• lack of flexibility
• excessive weight lifting, especially if focused on the upper body

• Lack of Sleep
• Insomnia, shortened sleep cycle and disrupted sleep can all contribute to heart disease.

b) Stress Factors

• Chronic stress is a contributing factor to cardiovascular disease. It is also commonly associated with cardiovascular events such as stroke or heart attack.

c) Environmental Factors

• Environmental toxins, such as heavy metals and chemical contribute to the development of heart disease. Air and water quality also play a role.
• Pathogens, such as viruses and bacteria can result in acute and chronic cardiovascular disease.

d) Other Factors

• Smoking, both first-hand and second-hand, is associated with increased risk of cardiovascular disease.
• Genetics can play a role, especially if a parent or first-degree relative experienced a cardiovascular event early in life. 
• Prescription medication is commonly associated with chronic cardiovascular disease.

Conditions Associated with Cardiovascular Disease

There are a number of conditions associated with cardiovascular disease. When treating or preventing cardiovascular disease it is often important to address these conditions as well.

• obesity
• diabetes
• high cholesterol
• kidney disease
• thyroid disease
• endocrine disorders

Testing for Cardiovascular Disease

Standard medical testing often relies on cholesterol levels as the primary indication of cardiovascular health and/or risk of a cardiovascular event such as a heart attack or stroke.  There are a number of other blood markers that can be very effective in both determining the degree of cardiovascular disease and the best treatment options.  They include: (to learn more about these test click on the word)

• Creating Kinase or Creatine Kinase-MB
• proBNP
• hs-CRP
• apolipoprotein B
• homocysteine
• blood gases
• electrolytes
• Hb1aC
• Uric acid
• Ferritin
• CBC

Testing for the factors that contribute to cardiovascular disease is an important part of treatment and prevention.  This testing may include:

• Food sensitivity testing
• Environmental toxin exposure
• Adrenal stress testing

If you have a family history of heart disease or would like to assess your risk for heart disease talk to your naturopathic doctor about the tests above to see if they are appropriate for you.

Treating Cardiovascular Disease

The treatment strategy that is required depends on the current health risk and the severity of the disease process.  In high risk or progressive states medication may be required.  The general naturopathic treatment strategy is as follows:

1. Determine the degree of health risk and stage of disease.
2. Determine the factors contributing to the disease. Addressing lifestyle factors such as diet, movement, water intake; stress and environmental factors needs to be part of every treatment strategy - whether one chooses naturopathic treatments or conventional treatments.
3. Naturopathic treatment options are chosen based on the first two considerations and may include:

• Nutritional supplements such as B-vitamins, Vitamin C, Vitamin D, Vitamin E, calcium, magnesium, antioxidants, l-carnitine, fish oil, co-enzyme Q10 or fiber.
• Botanicals such as Garlic (''Allium sativum''), Ginkgo (''Ginkgo biloba''), Hawthorn (''Crataegus monogyna''), Tumeric (''Curcuma longa''), Ginger (''Zingiber officinale''), Calendula (''Calendula officinalis''), Horse Chestnut (''Aesculus hippocastanum''), Astragalus ("Astragalus membranaceus"), Oat straw (''Avena sativa''), Dandelion ("Taraxacum offinale"), Yarrow ("Achillea millefolium") and Rauwolfia (''Rauwolfia erpentina'')
• Traditional Chinese Medicine and acupuncture 
• Homeopathic remedies
• Hydrotherapy treatments

The advantage of the naturopathic approach to heart disease is that it focuses on treating the causes of disease, it recognizes that integration of a person's lifestyle and environment with their health status and it utilizes effective therapies without many of the side-effects of prescription medications. For more information on how naturopathic medicine can assist you in achieving and maintaining a healthy heart talk to one of our naturopathic doctors.

Heartburn Heartache

Heartburn, or gastroesophageal reflux disease, is common after the holidays.  The most common symptom of heartburn is burning pain in the upper abdomen or chest that is worse with bending or stooping, lying down or eating. It can also manifest as gas and bloating, belching, nausea or vomiting, bitter taste in the mouth, coughing, difficulty swallowing, hiccups, hoarseness or sore throat.

For some the symptoms of heartburn mimic the symptoms of a heart attack, if you are unsure at all, seek medical care.

There are many factors that contribute to heartburn including:

• certain foods lower esophageal sphincter tone and can irritate the esophagus including: alcohol, spicy and fatty foods, chocolate, citrus foods and juices, coffee and carbonated drinks.
• food allergies and food sensitivities can trigger or aggravate the symptoms.
• eating large meals or eating too close to going to bed increases the chance of heartburn.
• dehydration and heartburn tend to go hand-in-hand.
• improper breathing and chest breathing is associated with an increased risk of GERD.
• for many people heartburn is triggered due to increased levels of stress or specific types of stress.
• H. pylori infection can cause heartburn.
• smoking cigarettes reduces lower esophageal sphincter tone, prolongs acid clearance and has been related to increased numbers of reflux events.
• medications can initiate or exacerbate GERD symptoms: Anticholinergics, Beta-blockers, Bronchodilators, Calcium channel blockers, Dopamine-active drugs, Progestin, Sedatives, Tricyclic antidepressants.
• Obesity, pregnancy, asthma, ulcers and other conditions are associated with heartburn.

If you suffer from heartburn it is important to first identify the factor(s) that are contributing. If your heartburn is severe or chronic it is important to work with a naturopathic doctor to determine the best therapeutic approach.

General guidelines for acute heartburn include:

1. Address the dietary factors that are triggering or aggravating the symptoms.
2. Relax while consuming food: always sit down, eat meals slowly and deliberately, avoid doing other activities simultaneously.
3. Eat smaller, more frequent meals with low fat content.
4. Increase dietary fiber intake.
5. Ensure you drink adequate water, but not while eating.
6. Engage in regular exercise. 
7. Address any postural issues. Standing and sitting up straight provides from more room in the abdomen.
8. Learn how to breath into the abdomen and back versus into the chest.

Naturopathic medicines are effective in the management and treatment of heartburn. 

• Liquid calcium magnesium can be used in place of antacids. It coats the esophagus which decreases the acute symptoms of heartburn.
• Some supplements work by neutralizing the stomach acid with a base such as sodium bicarbonate, others, such as glutamine, work by soothing the mucous membranes and healing the damage caused by the stomach acid.
• Herbs are effective in healing the lining of the esophagus, addressing inflammation and treating conditions such as h. pylori. Common herbs used in the treatment of heartburn include: Marshmallow root (''Althea officinalis''), Slippery Elm (''Ulmus rubra''), Chamomile (''Matricaria recutita''), Ginger (''Zingiber officinale'')
• Herbs are also used to manage stress and to decrease the occurrence of heartburn due to stress.
• Homeopathics can be helpful in the treatment of both acute and chronic heartburn.
• From a Chinese perspective heartburn is due to stagnation in the body. Acupuncture is effective in clearing stagnation.

For most people heartburn can effectively be treated by addressing the causal factors and using natural therapies. Prescription medication for heartburn may be needed in severe cases, but  one concern of most prescription medications for heartburn is that they often result in a condition referred to as hypochlorhydria (Low Stomach Acid).  Many people associate heartburn with high stomach acid, yet it is commonly caused by low stomach acid, especially as people getting older. Low stomach acid impairs digestion and is associated with a range of other health concerns.

For more information on heartburn and other common conditions check out www.ndhealthfacts.org. To learn more about how naturopathic medicine can assist you talk to one of our naturopathic doctors or contact us to book an appointment.