The Do's and Don'ts of Detoxification

Many associate Spring with a time to detox and cleanse from the long winter months. Although detoxification can be a wonderful healing tool, it is not for everyone and can actually be harmful if done inappropriately. The theory behind detoxification is that the body consumes (through food, air, water and the senses) substances, particles and energies that it can't always process and eliminate. These toxic waste products, when not eliminated, build up in the body and can contribute to symptoms and disease. The body has six main routes of elimination of toxins: bowel movements, urine, breath, sweat, menses or ejaculate and voice. The aim of detoxification is two fold: Reduce or eliminate a person's exposure or consumption of food, substances or energies that do not contribute to health. Assist the body in the removal of toxins through one of the routes of elimination. The following are some detoxification guidelines: First rule of thumb, only those in a state of excess are candidates for detoxification. If you are deficient (chronic illness, recovering from chemotherapy or radiation, weak or frail) then detoxification is typically not advised for you. You probably need to build your system up, not detoxify. During any detox (ideally all the time) ensure that you drink adequate water, get sufficient sleep and engage in regular exercise and breathing or meditation to assist in moving toxins out of the body. Spending time outside supports detoxification and healing. It is advised to reduce your exposure to cell phones, television, computers and generally to external "noise" and EMF radiation as part of your detox program. The body part that is most important to detox is the one that is struggling or showing signs of toxicity. For example, if your are constipated it is important to support your bowels; if you have shortness of breath, asthma or environmental allergies you want to support your lung function; if your skin is breaking out or has a number of moles or discolouration you want to focus on detoxifying the skin. If you are dealing with any concerning symptoms or a specific disease or condition it is always recommended to work with a naturopathic doctor or other trained health care professional before engaging in a detoxification program -- especially if doing so using herbs or other supplements. The different types of detoxification include: Dietary. The most gentle "detox" that is safe for most people involves adopting a clean diet: removing any junk or processed food eliminating food intolerances and sugar reducing alcohol and caffeine  increasing fruits and vegetables choosing healthy sources of protein (legumes, nuts and seeds, lean protein) ensuring adequate water intake. Saunas or Alkaline Baths. Sweating out toxins is an effective and safe way to assist in the removal of environmental toxins and chemicals. It also provides relief for the kidneys and can improve the overall tone, texture and health of the skin.  Infra-red saunas are preferred over conventional saunas. If you haven't tried the alkaline bath salts, come into our clinic for a free sample of the salts (during the month of May). Homeopathic Detox. There are a number of homeopathic options designed to stimulate detoxification at a cellular level in a gentle and effective way.  Herbal Detox. Herbs can either provide a gentle detox or can initiate a more intense detoxification process, depending on the herbs chosen, the daily dose and the organ systems involved. It is always best to initiate the detoxification of one or maybe two complementary systems simultaneously. Off-the-counter herbal products that work on detoxifying multiple organ systems at once are seldom advised and can cause more harm than good.  Herbs are truly remarkable in their healing and detoxification ability, yet it is advised to work with a naturopathic doctor versus self-prescribing. There are many different ways to detox. As a general rule of thumb, the more gentle the detox the more it can be done for an extended period of time; the more intense the detox the shorter the time frame. The idea goal is to establish a lifestyle where what you ingest on a daily basis you can process and eliminate. To figure what type of detoxification is advised for you, talk to one of the naturopathic doctors in our clinic.

Food For Thought: Blueberries

Blueberries have a large amount of phytonutrients which provide our bodies with anti-oxidant and anti-inflammatory compounds. Several studies indicate that they improve brain function (helping with neuron communication) specifically with learning and memory by cleaning the waste out of our brains or “cleaning house” as it were. They have also been proven to help protect the eyes from sun damage and oxidative stress (toxins in the air).

Blueberries are high in vitamin C, E, K, manganese, copper and potassium as well as fibre. It is best to consume blueberries raw as fresh berries contain much higher nutrient levels then ones that are cooked or baked. Freezing them is no problem as this process does little to diminish the nutrient level.

There a so many ways you can use these wonderful berries. You can toss them into a nice fresh salad, add them to your bowl of plain yogurt or throw them into a smoothie. You can even get fancy and create a blueberry parfait for dessert!

Yummy Blueberry Parfait

Ø 1 cup plain yogurt

Ø ½ cup of blueberries

Ø Small handful of crushed almonds or walnuts

Ø 1 tsp. agave syrup or honey

(Optional: top with crystallized ginger and/or a sprig of mint)

1.  layer blueberries and yogurt in a glass.

2. Sprinkle nuts and drizzle syrup or honey on top. Enjoy!

Weight Loss and Nutrition

A healthy body weight is what many of us strive for. The struggle unfortunately is difficult for some, and even more difficult for others. I believe it can be attained by anyone who is determined and develops an understanding of how weight loss will be a step by step lifestyle change resulting in not only a healthy weight but higher energy levels and a more positive outlook on life.

While your nutrition is an important factor to weight loss, so is exercise. There are weight loss programs out there that claim exercise is not necessary. This is completely false. Exercise helps strengthen muscles in the body including those needed for digestion and also increases blood flow to the digestive tract. Specifically, exercise such as yoga helps stimulate intestinal tract muscles helping with trapped gas and elimination. Not to mention, it encourages relaxation and decreases stress which helps improve digestion greatly.

It is not about counting calories and how much we are eating but what we are eating and how we eat it. Our bodies all have some degree of toxicity. Proper nutrition can help clean our systems and get them in working order so we can benefit from healthy foods and see a long-term permanent change in our bodies. There are no quick fixes! But we can work together to help you stay on top of your plan and in just a few months positive results will be seen physically, mentally and emotionally.

For the next month, initial consultations will be half price ($50.00) / 45 minutes. Call the clinic at 905-940-2727 to arrange a convenient time. Come on in and see what a change in your nutrition can do for you!

Prepare For A Challenging Allergy Season

The mild winter and early spring will mostly result in a challenging allergy season. Those that suffer with runny noses, sneezing, itchy eyes, coughing and nasal congestion would do well to take some extra precautions early this year.

Seasonal allergies result when the immune system overreacts to pollen, grasses and trees. The irritation of the eyes, throat and nose is actually the body's attempt to get rid of toxins, preventing them from going deeper in the body. There are many ways that you can decrease your symptoms and modulate (control) the body's response to allergens including:

• Allergy Testing. If you have allergy symptoms but you have never been officially diagnosed with allergies, it is helpful to have a blood test to clarify exactly what allergens you have and the degree you need to avoid them. 
• Avoidance. Knowing what toxins to avoid and paying attention to air quality reports will let you know when it is best to plan your outside activities.
• Sinus Rinse. Nasal lavage involves filling a neti pot or sinus rinse bottle with warm, slightly salty water and squirting or pouring the water into the nostril. The water easily runs out bringing any mucous with it. It is a simple technique that can be done daily to decrease nasal congestion and to reduce sinus pressure.
•  Water. Drinking adequate water (typically 1/2 your body weight in ounces) helps to thin the mucous and decrease the feeling of congestion.
• Avoid these foods. Foods such as dairy, bananas, yeast and processed foods can increase the amount of mucous in the body. Avoiding these foods and any known food intolerances can dramatically decrease seasonal allergy symptoms.
• Increase these foods. Berries, dark green vegetables, nuts, whole grains, spirulina, flax seeds, chia seeds and fish, such as salmon and sardines can assist in decreasing the overreaction of the immune system.
• Exercise. Movement increases circulation which helps to expel toxins, supports the immune system and decreases the stress response of the body.
• Sleep. When you are well rested your immune system is less reactive. Typically, the more stressed a person is and the more exhausted, the worse their symptoms.
• Spring Cleaning. Increasing the dusting and vacuuming in your home and changing the air filters regularly can help remove indoor allergens. It is also a good idea to leave your outside shoes at the front door and change your clothes as soon as you get home as pollens can stick to fabric. If your allergy symptoms are severe it is best to keep windows and doors closed and to shower before bed.

Everybody's symptoms are different. For some the primary symptom is sneezing, for others it is the watery eyes or the constant congestion. Hence, what works for one person doesn't always work for another. There are a number of natural remedies that effectively treat allergies. To figure out what works best for you visit your naturopathic doctor.

For the month of March and April you can book a naturopathic visit to review your allergy symptoms and to determine your best treatment options for $45.00.  Call the clinic at 905-940-2727 to arrange a convenient time.

Prevention and Management of Colds and Flus

The holiday season is a common time for people to come down with a cold or flu. The following steps will decrease your susceptibility and speed your recovery:

• Stay warm. Getting a chill will decrease your defenses and increase the likelihood of catching a cold or flu. If you do come down with a cold or flu try and bring on a fever to help the body naturally fight off the infection.
• Eat warm food. As the temperatures drop below 10° C it is better to consume primarily warm food and drinks. Warm food is easier to digest and will aid in the body in staying warm.
• Increase spices. Onions, garlic, ginger, thyme, oregano, sage and other warming spices typically contain anti-viral and anti-bacterial properties that will help prevent and fight-off infections.
• Limit or avoid offending foods. Foods such as sugar, caffeine, alcohol and "white" products, as well as fried and processed food have minimal nutrients and typically suppress the immune system. Viruses and bacteria will feed on sugar, so if you are sick you are best to maintain a clean diet.
• Avoid dairy. If you are prone to sinus infections or if you have an infection that is accompanied with a lot of mucous avoid dairy, bananas and yeast as they are all mucous forming.
• Drink adequate water. Your body requires water fall all bodily functions and to assist with the elimination of toxins. In the winter it is best to choose warm or room temperature water versus cold.
• Ensure adequate sleep. Avoid getting run down and exhausted. An exhausted system is more susceptible to colds and flu. Also, keep in mind that the body heals primarily when you sleep.  If you want to fight off an infection plan to get more sleep.
• Reduce your stress.  Often easier said than done, but chronic stress is one of the main factors for susceptibility to infection. Find outlets for stress such as exercise, meditation, journaling, reading or listening to music.
• Exercise weekly.  Regular, moderate exercise decreases stress and boost the immune system. If you are dealing with an infection avoid heavy or exhaustive exercise.  If you are exercising outside, stay warm. You are better to sweat because you are dressed warm than you are to have too much skin exposed and get cold. If you are playing / exercising outside and you do sweat, change into dry warm clothes as soon as you finish.

At the first sign of an infection:

• Improve on the recommendations above.
• Rest.
• Encourage a fever.
• Do warming socks (see our handout on our website)
• Take the supplements recommended by your naturopathic doctor.

Naturopathic First Aid Kit for Colds and Flu

The following supplements are typically beneficial to have handy over the holiday season:

• Probiotics
• Vitamin C
• Vitamin D
• Herbal supplements such as IM-Matrix, Echinacae, Astragalus Combo of Deep Immune.
• Homeopathics such as Oscillococcinum or Pascoleuyn.
• Oil of Oregano
• Alkaline salts
• Lymphatic Cream

To know what is best for you and your family talk to your naturopathic doctor.

Wishing you health and happiness throughout the season and beyond.

High-dose Vitamin D Supplementation: Is it safe and effective?

There has been a lot in the media over the last couple of years encouraging people to take high doses of vitamin D. The potential benefits of supplementation include:

• fewer falls and fractures
• increased bone density
• prevention of influenza virus
• prevention or reduction in asthma attacks
• increased insulin sensitivity
• decreased blood pressure
• and the prevention of some cancers and autoimmune disease

Not that long ago the recommended dosage for vitamin D supplementation was 400 IU / day.  Currently it is not unusal for individuals to be dosing at 10 to 20 times that amount. Lately it has been questioned whether or not the benefits of vitamin supplementation are still achieved at high dosages. The concerns include:

• Serum 25 hydroxyvitamin D (the standard blood test for vitamin D status) may not be a reliable indicator as it's half-life is 3 weeks. Also, 25 hydroxyvitamin D is only one of more than 50 vitamin D metabolites in blood and it is questionable as to the validity of using it as the primary indicator.
• The safety and efficacy of vitamin D supplementation cannot be inferred from data regarding the saftey and efficacy of sunlight exposure. Many of the promoted benefits of vitamin D supplementation are actually from studies looking at sunlight exposure itself.
• Vitamin D is a fat-soluble nutrient and hence it can accumulate within the body and cause other concerns. For more information: http://www.ndhealthfacts.org/wiki/Vitamin_D
• Most of the studies on vitamin D supplementation are less than 20 weeks long hence the long-term safety of dosages greater than 2,000 IU/day is questionable.
• Vitamin D levels decline in response to inflammation. Therefore low levels of vitamin D may be more indicative of inflammation level versus vitamin D status.
• There are some studies that indicate that vitamin D supplementation may exacerabate atherosclerosis.
• Studies suggest that moderate dosages of vitamin D may be protective against cancer; whereas high doses were not and may actually increase the risk.
• Bone density measurements were better with low-to-moderate dosages of vitamin D.

There are some conditions, such as celiac disease, Crohn's, multiple sclerosis and some cancers where dosing high with vitamin D may be advantageous.  The new research indicates that 800 to 1200 IUs / day is generally effective for most people. Ideally, the best way to ensure adequate vitamin D status is to enjoy 5-15 minutes of sunlight exposure 2 to 3 times a week between 10 a.m. and 3 p.m.

If you have any questions about the optimal amount of vitamin D supplementation for youself, talk to your naturopathic doctor.

Reference:
Gaby, Alan 2011 Controveries in Nutrition. Presented at the Ontario Association of Naturopathic Doctors annual Conference.

Flu Vaccinations: A Detailed Review

The question about whether or not flu vaccinations are beneficial and whether or not there are any natural alternatives is very common, especially at this time of year.

The attached link http://denvernaturopathic.com/flutreatmentreview2011.htm is a detailed review (about 38 pages) composed by Dr. Jacob Schor, ND, FABNO a well known research-based writer and naturopathic physician in the United States.  

For further information on the flu vaccine or to discuss natural alternatives talk to one of our naturopathic doctors at http://www.naturopathicfoundations.ca/