Notes from the Field - May 2022

 by Dr. Iva Lloyd, ND

Although there is tremendous variability in people and how their body "talks to them", there are times in practice when specific symptoms or conditions seem to be more prevalent.  Part of this is a reflection of the season or the focus of media, but sometimes it is a reflection of a change in the environment or other external factors that are at play.

Here is a snapshot of a few of the common symptoms and health issues over the last few months:

Vertigo and Dizziness

More patients have complained of vertigo and dizziness in the last few months than in the last twenty-years of practice. That to me is both interesting and concerning.  When someone presents with vertigo or dizziness the general factors to consider are:

• dehydration
• low blood pressure or high blood pressure
• low blood sugar or high blood sugar
• coldness in the abdomen
• head trauma, injury or structural misalignment
• recent infection
• extreme stress

When a number of people end up with vertigo and dizziness at the same time we would also consider other factors such as:

• increase in wifi and wireless technology (check out our blog)
• post-COVID syndrome

Generally vertigo lasts for a couple of days. If it comes on suddenly, is extreme or is lasting longer than a few days, it would be beneficial to have a naturopathic doctor or medical doctor do a more thorough assessment.

Carbonated Water

There has been an increase focus in carbonated water and drinks. Soda-stream, non-alcoholic beer, and other carbonated drinks are a new fad. Drinking carbonated water can have some benefit when consumed with a meal, especially a larger or heavy meal, but, drinking carbonated water frequently and throughout the day is not a good idea. Here are some pros and cons of carbonated water:

Pros

• increased sense of feeling full
• may decrease overall appetite
• because carbonated drinks are acidic they don't decrease the acidity of the stomach acid as much as plain water and may be more beneficial when consumed during a meal, especially for those individuals with low stomach acid 

Cons

• carbonated drinks are acidic and when consumed frequently can disrupt the acid-alkaline balance of the body
• there is a concern that carbonated drinks, especially those that have added flavoring, may cause dental erosion
• frequent consumption of carbonated water can actually add to dehydration 
• carbonated drinks are high in phosphates which are known to decrease overall bone density as they leach calcium from the bones - especially when consumed often by children and younger adults
• the increased consumption may contribute to other changes in blood markers - such as high ferritin levels.

Bottom line - carbonated water is fine if consumed infrequently and with a meal. Carbonated water is NOT a replacement for water.  

Vitamin D

We have gone from a point-in-time when the focus and concern was that most people were deficient in Vitamin D, to one where the concern is that people have taken so much vitamin D- sometimes 5,000 to 10,000 iu for an extended period of time - that they now have high levels or toxic levels of vitamin D.  Here is a quick look at the benefits and cautions of Vitamin D.

Benefits of Vitamin D

Some of the symptoms and conditions associated with Vitamin D deficiency include:

• Rickets
• Osteomalacia
• GERD
• Hypertension
• Rheumatoid Arthritis
• Multiple Sclerosis (MS)
• Cancer

Concerns with Excess Vitamin D

Excess intake over an extended period of time can contribute to:

• headaches
• kidney stones
• atherosclerosis
• diarrhea
• increased thirst and urination
• irritability
• and others.

Yes, Vitamin D is important, but if you have been taking high doses of Vitamin D for more than three months, I encourage you to have your Vitamin D level checked by your naturopathic doctor or medical doctor.

• Check out the blog on Vitamin D

Nutrient Deficiencies Due To Special Diets

At no point in time has there been such a concern with nutrient deficiencies due to special diets. Too often, there is a lack of understanding that all food groups are essential. The body needs good fats, adequate protein, lots of vegetables, fruit and grains.  A number of health issues arise when diets are deficient in grains, or when vegetables are lacking in the diet or when there isn't adequate fat or protein. Here are some resources that help explain why a balanced diet is essential:

• Nutrition - Top 5 Things to Remember
• But What Can I Eat
• Reading Labels - A Necessity for Health
• Is Your Diet Causing Your Annoying Symptoms
• Fasting - Is It Right For You
• Tweaking The Rules
• Bloating - Why Is It So Rampant

The impact of the pandemic on health will be covered in next month's blog.  Stay tuned.

Healthy Elimination

By Dr Leena Sripada, ND, AAWC

When we think of spring detox, what comes to mind for many people are liver detoxes, weight loss diets and giving up unhealthy food. One key element to detoxing is proper elimination. Your body eliminates toxins through many routes but what I want to focus on in this article is healthy bowel elimination.

There is often a tendency of thinking we will be healthier if we eat more healthy food, take supplements and herbs. While this is true, one critical foundation of good health is the elimination of toxins through the digestive tract. According to Ayurveda, this is one of the 'malas' or excretion paths which is essential for healthy digestion, agni and state of mind. When this channel is blocked, this leads to issues such as constipation, poor digestion, heartburn, weight gain, lethargy, irritability and many more concerns that can lead to disease over time. This is called 'ama' in Ayurveda.

Talking about bowel movements is not usual practice for most people, so it's common to assume things are normal when they actually aren't. In naturopathy & Ayurveda, details on elimination are very important to a good assessment of health.

A healthy bowel movement should be about 2-3 times a day, ideally first thing in the morning and should be the consistency of a ripe banana. Sluggish bowels can be caused by many factors. While hydration (drinking more water) and fibre are common advice, there is often more to it than that. If you struggle with constipation and water & fibre are not helping, it's time to delve deeper into understanding the specific imbalances happening. We will look at some of the common and not-so-common causes of constipation and Ayurvedic & naturopathic tips to help support healthy elimination.

1. Dryness

Lack of water is a very common cause of constipation. Not only how much you drink but also when you drink is important. Starting the day with at least 1-2 glasses of (warm) water can help signal the body to eliminate, in addition to ample amounts of water between meals. Drinking water only with meals dilutes your stomach acid and can weaken digestion, so focus on drinking at least 1 hour after meals. Dryness is very common in vata type individuals and also pitta individuals where too much heat leads to dryness.

Lack of healthy oils is also a very common cause of constipation, especially in vata types. Adequate lubrication of the digestive tract is essential for healthy bowel movements. Healthy oils such as olive oil, butter/ghee, avocado oil, coconut oil, etc. can be added to soups, salads or on your food. A simple Ayurvedic drink to help with bowel movements is a glass of warm milk (dairy or non-dairy) with 1 tsp of ghee before bed to help lubricate the digestive tract.

2. Fibre

Fibre is critical for bowel movements and helps keep things moving. A diet rich in vegetables & fruits will have adequate fibre, but nowadays many people are eating refined foods which lack fibre. Try increasing your vegetables to half of the portion on your plate, including a variety of leafy green veggies. Chia seeds, flax seeds and psyllium can be beneficial for some people. Keep in mind, Kapha individuals often respond well to increasing fibre. For vata individuals, increasing the fibre without enough water & oils in the diet can increase dryness and worsen constipation in some cases. Always check with your ND for an assessment to find the right treatment for you.

3. Nervous system

The digestive tract is well integrated with the nervous system. For example, have you noticed you will eat and digest much better when you are happy and at ease versus when you are on the go or anxious? The digestive system works best in parasympathetic mode (when you are relaxed). When the nervous system is in fight-or-flight mode, the body prioritizes resources to other parts of the body, away from the digestive system.

I can't emphasize how important it is to create the right kind of environment to eat on a daily basis. Avoid walking, standing, driving while eating and also avoid TV and other distractions. Create a committed space at the dinner table which is screen free and avoid heavy discussions at mealtimes. If this is challenging for you, try playing some enjoyable music or explore simple meditation or mindfulness techniques to help you settle before you start eating. If you struggle with anxiety, ongoing stress and other imbalances, then there are many other ways your ND can support you with herbs, relaxation techniques and other treatments to support your nervous & digestive systems.

4. Gut bacteria

If you struggle with constipation in addition to gas, bloating and other digestive concerns, it is likely there is an imbalance in your gut bacteria. This can be caused by chronic antibiotic use, candida, parasitic infections or low stomach acid to name a few. Many individuals in this case respond to a good quality probiotic that supports gut bacteria,  In some cases, antimicrobial herbs are first needed as a cleanse to reset the gut bacteria in addition to probiotics. Each individual is different, so a customized approach is best to resolve constipation in the long term.

5. Food sensitivities

Many individuals have food sensitivities (different from allergies) that can lead to constipation or loose stools and long term inflammation. Wheat can be a trigger for some people as can soy, dairy, eggs, nuts or other foods. It is sometimes difficult to establish a clear connection between a specific food and a digestive reaction because food sensitivities are often delayed - it can show up a few days later. There are food sensitivity tests that you can do through your ND that test a variety of foods.  So if you struggle with constipation and have tried many of the suggestions above, speak with your ND on what options are available. Often once food sensitivities are identified and removed from the diet, digestion and energy improve significantly.

Constipation is common but not something you should ignore for long. There are many natural laxatives that can be used in the interim to help bring relief while identifying and treating the root cause. If you have concerns regarding elimination or if you simply want to support a healthy digestive system, speak with your naturopathic doctor. There are many safe ways to get your bowels in better shape without relying on OTC laxatives. Get a head start on cleaning up your digestive system and feel better!

Dr. Leena Sripada is a naturopathic doctor & Ayurvedic practitioner at Naturopathic Foundations. If you are looking into addressing health issues or learning more about your Ayurvedic constitution, Dr. Sripada can help you. Please call the clinic at 905-940-2727 to book an appointment.

Are You Focusing on What You Want to Achieve?

 by Dr. Iva Lloyd, ND

It is always a good idea to check in every now and then to determine if your focus and actions are aligned with goals and desires. Many people desire to be healthy, for example, but they actually spend very little time on activities that support health.  

One thing is true, everyone has the same amount of time - 24-hours in a day, 7-days in a week. Being able to see the connection between what you do and where you are in life is a worthwhile exercise and can help you live more consciously.

Step 1: List of Roles and Activities

The first thing to do is make a list of all the things that you do and the roles that you have in life. Most people are surprised at the number of activities and roles that they do on a daily or weekly basis.  Some examples are:

Roles:

• mother or father
• sister or brother
• aunt, uncle or cousin
• friend
• student or co-worker
• volunteer
• community work
• etc. etc.

Activities:

• self-care
• exercising
• food preparation and eating
• working
• sleeping
• mindfulness and meditation
• social media
• web searching or watching television / movies
• spending time in nature
• healthcare
• reading
• hobby or project
• spending or saving money
• etc. etc.

Step 2: Current Satisfaction Level

The 2nd step is to take some time and assess how satisfied you are with your life. How much joy and happiness do you experience.  Are you healthy and fit?  How are you handling the ups and downs of life?  What are your goals and your plans?  Do you have health concerns that you need to address?  Where are you financially?  How is the external stress of life affecting you?  Are there external factors that may impact your life and are you ready for them?

Spending time to reflect is an important aspect of life.  As we all know, there are aspects of life that are not within our control and it is important to reflect on how they have impacted us and in what ways have they affected our life and our choices. If your aim is to live life more consciously, than it is important to spend time reflecting on what you do and whether it matches with who you want to be.  Living consciously also helps to adjust and accommodate the stressors of life that cross our path.

Step 3: Mapping of Activities and Goals

Once you have an idea of what aspects of your life are working for you and which aren't, the third step is to look at how much time you are spending in each aspect and to determine what needs to change.  The aim is to decide what activities you need to increase and which ones you need to decrease. For some activities, it may be about changing how you are doing them. For example, you might find that you still want to make exercise an important aspect of your life, but you are going to spend more time exercising outside and focusing on cardiovascular versus doing weight training in a gym.  

We change and our life changes when we make conscious choices to do something differently.  It can help to:

• Keep in mind that you only have 24 hours in a day; 7 days in a week.
• Recognize that if you are overwhelmed then you likely have too many things on your plate and it would be helpful to look at those activities you can decrease or remove.
• Whatever you focus on increases in intensity and importance. Living consciously is about being more aware of your choices and choosing more intentionally.

Step 4: Make Strategic Changes

Once you have decided what needs to change, start making the changes one at a time.  Generally, it is not about changing everything at once.  It is about starting slowly and moving forward in the direction you want. It is always helpful to check in on a weekly or monthly basis with your plans to ensure that you stay on track. If you struggle with staying true to your goals, it may help to work with someone else - a naturopathic doctor, nutritionist, personal trainer, etc. - to support the specific changes that you desire.

Other blogs that you may find helpful:

• The SMART way to achieve your health goals.
• What is your word for 2021?
• It is not about work-life balance; it is about prioritization and coherence

Tips for Self-Care this New Year

 By Dr. Leena Sripada, ND

Self-care has always been a foundation of naturopathic & Ayurvedic wellness. Self-care is not only about taking care of our physical wellbeing but is also about nurturing physical, mental, emotional and spiritual wellbeing. In these past 2 years over the pandemic, for many people there has been a different kind of stress and strain due to fear, uncertainty and reduced connection with people. With the dawn of a New Year, this is a time to refocus, prioritize and set a positive mindset of what you want to work towards and how you want to be.

Do you want to take your stress out on your loved ones or do you want to be a happier person to be around? Do you want to be worried about the future or focus on what you are grateful for? Do you want to worry about your health or focus on things you can do right now, daily to stay healthy? Maybe you want to lose weight, exercise more, eat a healthier diet, feel better or have more time for yourself. When you start integrating simpler, more manageable healthy habits into your daily routine that you do consistently, it is much easier than making ambitious goals. The small things that you do for your health add up, allowing you to prevent disease and feel better every day.

There are many self-care routines that you can incorporate this year. These are practices that you can do on your own such as: self-oil massage, dry skin brushing, baths with therapeutic salts or morning stretches. Self-care also means tune-ups with your naturopathic doctor.  Depending on your state of health, this could mean monthly acupuncture sessions, regular massages or body work to realign yourself. Just like you go to the dentist every 6 months and brush your teeth daily for oral health, self-care is essential for optimal health and prevention of disease. Many people often go to the doctor when they are sick or have pain.  However, the naturopathic approach helps identify and prevent illness before you feel symptoms, saving you time and money in the long term.

When you take care of yourself, you will naturally be able to take care of the things around you that matter most: kids, family, career etc. Some people feel guilty taking time for themselves; it's not about being selfish, but instead it's about nurturing yourself. When your body, mind, emotions and spirit are in harmony with each other, you will not only feel great, but you will feel fulfilled with your life purpose.

Self-Care Tips

According to Ayurveda, dinacharya is a term used to describe daily routine and self-care practices which restore balance and attune ourselves to the natural fluctuations of nature. Below are a few suggestions for you in the new year and beyond.

1. Start the day with a warm glass of water. Sounds so simple, but how many of us actually do it regularly? This will help flush out accumulated toxins after the night and stimulate the digestive system to cleanse. For some individuals, lemon-water or light ginger or herbal teas may be advised.

2. Eliminate. No matter how much good food you eat or quality supplements you take, if you are not emptying your bowels in the morning regularly, you are accumulating waste material. Spending the time in the morning to eliminate is a basic healthy habit. If you struggle with constipation, you should speak with your naturopathic doctor as it is a sign of imbalance.

3. Care for your body. Depending on your constitution and the season, self-oil massage or dry skin-brushing can help nourish and cleanse your skin. For example, if you have a vata constitution, a warm oil self massage prior to showering can promote circulation and be a grounding to start the day. If you have a kapha constitution, dry skin brushing can also help stimulate lymphatic drainage.

4. Exercise and/or meditate. It may initially seem difficult to do, but starting the day consciously with even 5 minutes of meditation will enhance the quality of your day. Kapha body types need more vigorous exercise, while vata types need gentler movement or meditation and pitta types need moderation.

5. Start the day with a nourishing breakfast balanced with enough protein - don't skip it before rushing out the door or replace it with a sweet beverage that will spike your blood sugar levels and leave you feeling depleted. Aim for lunch to be the largest meal of the day, and dinner to be early and lighter for digestive health. Try to learn more about your Ayurvedic constitution so you can make dietary choices more aligned for your body. (Learn more about seminars on this topic here).

6. Hydrate! Seems easier said than done, but it is crucial to have adequate water during the day to keep your skin soft and support cellular detox.  Aim for 7-9 glasses of water per day. Drinking warm water or adding lemon, ginger or other herbs can make it more palatable for those who don't like to drink water. There are also many herbal teas in the clinic that are therapeutic. Preparing a warm cup of tea can be very healing in itself, in addition to the therapeutic benefits of the herbs which work gently but effectively.

7. Schedule in appointments for self-care ahead of time rather than waiting until symptoms come up. If you struggle with body pain, regular bodywork can be very effective at preventing issues from worsening. For example if you suffer from tension headaches, monthly acupuncture can keep them at bay. If you have arthritic pain, regular massages can nourish the joints and prevent poor circulation in the winter. These treatments can be done weekly, monthly or at every season transition. Cupping can also be done monthly or every 3 months for maintenance for muscle tension, scar tissue or detox. Speak to your naturopathic doctor on what would be the best maintenance treatment frequency for you depending on your health status.

8. Castor oil packs are very effective for reducing inflammation and detoxifying the liver. If you struggle with digestive complaints, menstrual issues or have a sluggish liver, speak with your naturopathic doctor on how often you can do castor oil packs. Adding this to your daily routine will feel good.

9. Treat yourself to a hot bath with alkaline salts and essential oils. Your skin is the largest organ of elimination, and in winter time we barely sweat. Soaking in a hot tub will ease tight muscles, allowing minerals to nourish your skin and eliminate toxins. If you have skin issues, you may need to soak 3x/week.  Otherwise a weekly bath can wash away physical and mental emotional residue. 

10. Sleep on time. Most people find themselves in a vicious cycle of struggling to get up and get everything done in the day, and sleeping later than planned. Quantity and quality of sleep are equally important, and can be promoted by simple sleep self-care routine such as: foot baths or massages before bed, screen-free time, meditation or listening to soothing music. If you end your day with a restful sleep, you will find your quality of day will improve, leaving you more time to do the things you love to do.

11. Schedule regular appointments with your Naturopathic Doctor. Remember that the conventional medical system is geared to treat disease and, while it can be effective in acute situations, it is not as preventative in nature. The naturopathic approach involves identifying signs of imbalance even before you feel symptoms or before your bloodwork results come out abnormal. Regular wellness checks are an important aspect of self-care and will enable your ND to work with you to identify imbalances early on and guide you on how you can prevent certain diseases to which you may be susceptible . For healthy individuals, yearly wellness checks that include a physical exam may be sufficient for health promotion, just like you would with your family doctor. For most people though, appointments every few months may be required just like you would with your dentist or any health care provider.

Try introducing 1-2 of the self-care tips into your day this week until it's established and before introducing another routine. Once healthy routines become healthy habits, it will seem less daunting and easier to do. Remember, when you take care of yourself, you will be able to improve the quality in many aspects of your life, so it pays off. If you are feeling challenged with any of the tips above or want to know what self-care routines are best for you, speak to your naturopathic doctor. Support and guidance can help you stay on track and keep you inspired to make this year healthier than ever before!

Dr. Leena Sripada is a naturopathic doctor & Ayurvedic practitioner at Naturopathic Foundations with a focus in joint health, pain and chronic disease. If you are healthy and looking into preventing disease or learning more about your constitution, Dr. Sripada can help you. Please call the clinic at 905-940-2727 to book an appointment.

Seasonal Treats - Hot Chocolate for your Dosha Type

By Dr. Leena Sripada, ND

With the holiday season approaching, chocolate treats are a favourite . . . so why not try a healthier hot chocolate option suited to your body type or Dosha. 

According to Ayurveda, when diet & lifestyle choices are in line with your dosha type - Vata, Pitta, or Kapha - it is easier to find balance and divert health issues. There are some simple ways of bringing the wisdom of Ayurveda into everyday life. For example, try the tips below for customizing hot chocolate according to your dosha type.

Hot Chocolate - Basic Recipe

• 1/3 c. water + 2/3 c. organic milk (or almond, coconut, rice, cashew, oat milk etc.)
• 1 Tbsp organic cacao powder
• 1/2 tsp vanilla extract or scrape of vanilla bean (optional)
•  Honey, maple syrup to taste, coconut sugar, agave - or any healthier sweetener

Bring the water and milk to a boil, and add the cacao powder and simmer until well mixed. Turn off the heat and add sweetener.  Make variations according to your ayurvedic dosha type.

Vata variation

Vata individuals do well with warmth, a little spice and healthy oils. They generally tolerate dairy well, unless there is a dairy sensitivity in which case almond milk is a great option.  Since they generally have sensitive nervous systems and may not tolerate caffeine, carob powder can replace cacao.

• Basic hot chocolate recipe (milk or almond milk)
• 1/2 tsp ghee (optional)
• Sprinkle of nutmeg, or cinnamon or clove (warming spices)
• Dash of cardamom (supports digestion)
• Whip cream (optional)
• Sweetener: honey

 

Pitta variation

Pitta individuals tend to have too much heat in their system and don't do well with excessive heating spice. They need options that are cooling (not necessarily in temperature, but in quality of foods). Mint and coconut are two variations that are cooling and blend well with hot chocolate.

• Basic hot chocolate recipe (milk, almond or coconut milk)
• 1/2 tsp dried mint leaves  (boil in the basic recipe and strain)
• 1/2 tsp of coconut oil (optional)
• Sweetener: maple syrup

Kapha variation

Kapha types do not tolerate dairy well as it leads to increased congestion. They do well with warming food and drinks, including spices. Sweets should be limited - honey is a suitable sweetener as it has warming properties. Kaphas should avoid dairy or sweets during the Kapha time of the day (6am-10am and 6pm-10pm).

• Basic hot chocolate recipe (alternate milk or smaller proportion of milk to water)
• A pinch of cinnamon or clove powder to warm Kapha
• A pinch of ginger powder (optional)
• Sweetener: honey

To learn more about eating for your Dosha, contact Dr. Leena Sripada, ND or call the clinic to book at 905-940-2727.

Breathe Easy this Season

by Dr. Leena Sripada, ND, AAWC

As the season changes, we become more aware of the cold dry outside. For some people, this can trigger an onset of symptoms such as asthma, coughs, runny noses and other respiratory issues. Even if you are not prone to respiratory issues, the drop in the outdoor temperature makes us more vulnerable to catching 'bugs'. The respiratory tract (which includes the nose, sinuses, trachea, lungs and mucus membranes) is one of the major barriers to protect from germs in our environment as we breathe in air. In addition to its physical function,  the respiratory tract correlates in Ayurveda to the prana vaha srota which is understood as the energetic channel that receives prana or 'life-force'. 

In this blog, we will look at some of the common imbalances that affect the respiratory season, explore the impact of the doshas from an Ayurvedic perspective and take away a few self-care tips to incorporate into your daily routine.

Doshas and the Respiratory Tract

Concerns in the respiratory tract can often be qualified by certain dosha imbalances, vata, pitta, kapha or a combination of them. Accumulation of these doshas affect the respiratory tract in different but predictable ways. When we can identify the imbalances, we can work with more effective balancing treatments. 

Vata: imbalances due to this dosha can be characterized by qualities such as a dry cough, dry nasal passages, irritated throat, breathlessness or weakness in the lungs. Treatments for vata dosha respiratory issues involve oileating the tissues, steam inhalations and warm moisturizing treatments.

Pitta: issues to this dosha often manifest with heat or inflammation in the respiratory tract. This could manifest as yellow discharge, post-nasal drip or raw inflamed mucous membranes. These types of issues respond well to cooling, soothing treatment such as coconut oil or ghee in the nostrils (nasya) or herbs like goldenseal.

Kapha: this dosha is prone to accumulating in the respiratory tract. Those with a Kapha constitution are most prone to respiratory issues like sinus infections, colds, lung congestion etc. Food like dairy & sweet trigger kapha buildup and are best avoided in the cold season. Emotions also play a role - grief and sadness can accumulate in the lungs and predispose the body to accumulating congestion. Movement and expression can help prevent this, along with a diet rich in antioxidants, fresh warming spices like ginger, garlic, pepper and essential oils like eucalyptus, pine and camphor.

Tips for Healthy Breathing :

1. Steam inhalations: Breathing warm steam with essential oils is a simple and effective way of eliminating kapha or mucous buildup. Warm steam helps liquify and eliminate toxins and bring circulation to the sinuses. Oils such as eucalyptus or camphor support respiratory health and many oils have anti-microbial properties as well. Steam inhalations can be done over a pot of hot water (covering your head with a towel and breathing in the steam) or even as a short cut in a hot shower. Great for everyone, including children.

2. Neti pot: Have you tried the neti pot? This is a traditional yogic practice that is done to open up the sinuses to help with breathing. Neti pot is a simple nasal irrigation using warm saline water to flush out the sinuses. Keep in mind this can be customized with specific herbs, probiotics or homeopathics if there are chronic sinus infections or candida. This should not be done continuously for someone with significant mucous or Kapha buildup in the sinuses and is best done for prevention.

3. Herbal teas: a piping hot cup of herbal tea can do wonders this season - for the throat, lungs, sinuses and for uplifting your mood. Some herbs that can be steeped for respiratory health include tulsi (holy basil), comfrey, mullein and more. Each herb has a specific action so check with your practitioner to customize specific herbs based on your constitution. For example, Kalmegh (andrographus) is an excellent herb to help with excess kapha (such as thick mucus) in the sinuses or lungs and will benefit those with a Kapha dosha.

4. Supplements: There are numerous formulas out there specific to strengthening the respiratory tract. One supplement that I would like to highlight this season is NAC or N-acetyl cysteine.  It is an often overlooked supplement that is an excellent antioxidant and benefits the respiratory tract. It is especially good for mucous in the lungs and helps with prevention of respiratory tract issues. 

5. Pranayam: Breathing is more than just about circulating air & oxygen into the lungs. It is the vital passage of bringing in 'prana' or 'qi' into the body. This is the life force that keeps us going. If you have blocked nostrils, the passage of prana gets blocked, affecting our mood. Pranayama incorporates many types of 'breathing exercises' which can be simple or advanced. If you would like to try learning, there are various resources such as this video which outlines a beneficial alternate breathing practice:  https://www.youtube.com/watch?v=q5m6tMjcF8k

Breath is life. If our breathing is compromised, it affects our mind & mood as well.  So keeping a clear and healthy respiratory tract is the foundation to keeping healthy as we enter cold & flu season. If you would like to customize your treatment regime and daily routine based on your constitution, please speak with your Naturopathic Doctor this season.

Dr. Leena Sripada is a naturopathic doctor with extensive training in Ayurveda. Whether you have specific health concerns or just want to promote general wellness Dr Leena provides customized care integrating Ayurveda & naturopathic medicine.  Please contact Naturopathic Foundations at 905-940-2727 or email lathparia@naturopathicfoundations.ca to book an appointment.