Avoiding Dry Skin This Winter

Dry skin is common in the winter due to the low humidity in the cold air outside and heated air inside.  If left untreated, dry skin can be irritating, eventually becoming chapped and cracking which compromises the barrier - leaving the system more susceptible to bacteria and infections. When the skin becomes dry it can also worsen underlying skin conditions such as eczema and psoriasis.

Strategies for Maintaining Healthy Skin During the Winter

Proper Hydration 

In order to remain adequately hydrated it is important to strive for consuming 2 litres of water daily. If you are physically active you should increase this to 2.5-3 litres depending on the intensity of activity. During winter months, avoid drinking cold water. Only drink water that is room temperature or warmer. 

Some people drink adequate amounts of water but still remain incredibly dehydrated. This can be a sign that there is substantial internal inflammation (which dramatically increases the body's daily water requirement) or perhaps signal that there is an issue with absorbing the water being consumed. Problems with absorption are often associated with mineral deficiencies, particularly potassium or magnesium deficiencies. Speak with a naturopathic doctor if you feel this may be relevant to you.  

Seasonal Eating

Adjusting your diet seasonally is an important component of maintaining optimal health. If you experience dry skin during the winter months it is particularly important that you avoid dry, cold foods and make the switch to fall-winter warm foods. The body needs to warm food up to body temperature in order for it to be properly digested. If you are eating cold food during a winter months it is unnecessarily taxing on the system and can deplete energy reserves, thereby compromising metabolic function. 

Foods that are ideal for winter: 

• Soups, stews, casseroles, winter salads
• Vegetables - squash, cauliflower, broccoli, carrots, potatoes, parsnips, rutabega, turnips, beets, sweet potatoes, yams, swiss chard and kale 
• Fruits - apples, pears, grapes 

Foods to be minimized:

• Cold liquids and foods (foods should be room temperature or warmer)
• Foods that can be dehydrating - caffeine, hot & spicy foods, processed foods (high in sodium), fried foods, sugar
• Anything dried - crackers, dried fruit, nuts, seeds 
• Fruits - anything tropical 

Dressing Warm

Exposure to dry cold air saps the skin of its moisture. Ensure that you are always wearing gloves and a scarf to protect the lower half of your face - which is particularly sensitive to cold exposure. 

Dry Skin Brushing

Benefits of dry skin brushing include:

• Removes dead layers of skin cells. 
• Keeps pores open and functioning. Facilitates the ability of the skin to eliminate toxins. 
• Increases circulation of blood to the skin as well as the underlying tissues and organs. 
• Cleanses and strengthens the lymphatic system. 
• Stimulates the oil producing glands, which facilitates self-hydration of the skin. 
• Rejuvenates the nervous system by stimulating the nerve ends in the skin. 
• Boosts immune function thereby preventing colds (especially when done in conjunction with hot-cold showers)
• Contributes to healthy muscle tone and better distribution of fat deposits. With continued use, it breaks down cellulite. 

For tips on how to properly dry skin brush visit our website and read our handout - Dry Skin Brushing

AlkaBathing

Frequent hot showers dry out the skin, but leisurely soaks in the a bath with alkaline salts will rehydrate the skin. Epsom salts are ideal for relaxing tense muscles, however they do not hydrate and detoxify the skin the way alkaline salts do. In fact, epsom salts can dry out the skin and so it is important to rinse off after an epsom bath. Whenever showering make sure to finish the shower with cold or cooler water to help close the pores thereby preventing excessive water loss.

The AlkaBath salts are comprised of: sodium bicarbonate, sea salt, sodium carbonated, natural minerals, agate, carneol, citrine, chrysoprase, chalcedony, sapphire, rock crystal and onyx.  Rich in minerals, when added to the bath they alkalinize the water and help to draw toxins and acids out of the skin. Alkaline bathing stimulates the oil glands - this self-oiling leaves the skin feeling incredibly soft.

After 60 minutes of being in the bath, the rate of detoxification increases exponentially. So, staying in the bath for 75-120 minutes is ideal. That being said ANY amount of time spent AlkaBathing is incredibly therapeutic for your skin and will help prevent dryness.

Switching Your Personal Care Products

Your diet is not the only thing that should change with the season. Your skin's needs also change with season and so the products you use should adjust accordingly. Your skin requires more hydration in the winter months and so the ideal approach is to pair a nourishing oil with a thick cream.  

• Oils penetrate to nourish all layers of the skin (not just the surface). Choose a hydrating oil such as apricot kernel oil and apply it morning and night after bathing, when the skin is still damp (this facilitates easier application). 
• Cream-based moisturizers tend to sit more on the surface of skin. This allows them to provide continued hydration to the uppermost layer of skin for a longer period after application. Apply cream-based moisturizers after oil has fully absorbed into the skin. 
• Castor oil is a thick oil that is quells inflammation, soothes irritated skin and is incredibly hydrating.  Due to its thickness castor oil is best applied at night. 

For more information on selecting personal care products that match your skin's needs read our handout on Optimizing Your Facial Skincare Regimen

If you have dry skin that is not responsive to the above mentioned home remedies, it can be a sign of chronic dehydration and/or mineral deficiencies, a compromised ability to heal, extensive internal inflammation, or other complicating factor.  If that is the case, work with a naturopathic doctor to identify the root cause of imbalance. 

Dr. Jacqueline Cooper, ND has a special focus in helping patients achieve healthy skin and individualized detoxification. If you would like to improve the health of your skin, or are interested in working proactively to maintain the health of your skin contact Dr. Cooper at jcoopernd@naturopathicfoundations.ca to set up a consultation. You can also find Dr. Cooper on Twitter @DrJCooperND. 

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 unusual 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 safety 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 blood work that indicates 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 exacerbate 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.  For the majority of people living in Canada vitamin D supplementation is advisable between October and March when the amount of sunlight is limited.

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

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

Prevention and Management of Colds and Flus

The change of season from summer-to-winter 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. It is best to dress for the coolest temperature of the day and layer your clothing as the temperature changes. 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 for all bodily functions and to assist with the elimination of toxins. In the fall and 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, Deep Immune Combo.
• Homeopathics such as Oscillococcinum or Pascoleuyn.
• Oil of Oregano
• Alkaline salts
• Lymphatic Cream

If you do catch a cold or flu, visit our walk-in-clinic and talk to one of our naturopathic doctors.

Key to a Strong Mind

A strong healthy mind is something that everyone seems to desire. For many it is taken for granted until there are signs of decline. Memory loss and cognitive decline is not inevitable. It is not a natural part of aging. Achieving and maintaining a strong mind requires work and constant attention.

Mental health and cognitive function is strongly determined by the strength of the blood-brain barrier (BBB). The BBB is a tight barrier that surrounds the brain and ensures that only the nutrients, water and other elements that are meant to get into the brain, do. When the BBB becomes damaged or weakened, signs of mental decline, decreased sensory and cognitive function start to appear. The factors that impact the integrity of the blood brain barrier include:

• Dehydration, especially chronic dehydration is strongly correlated with decreased mental and cognitive function.  The body is primarily water. As a person becomes dehydrated, the tight junctions in the brain become more permeable and the brain is not as effective at blocking the entry of toxins.
• Nutritional imbalances, especially as it relates to vitamins, minerals and oils are strongly associated with decreased cognitive function. The most vitamin deficiency associated with dementia and Alzheimer Disease is Vitamin B12. 
• Head injuries and trauma, such as whiplash, contact sport injuries, falls and motor vehicle accidents can weaken the integrity of the BBB, especially if the injury is not properly addressed and results in chronic inflammation.  
• Poor posture, especially forward-head posture, puts additional stress on the head and the brain.
• Pathogens such as viruses, bacteria, parasites and mold can contribute to decreased cognitive function.
• Environmental toxins, such as heavy metals (aluminum, mercury and lead) and chemicals contribute to cognitive decline and many other chronic health problems.
• There are a number of prescription medications that contribute to decreased cognitive function. Check with your naturopathic doctor to see if any of the medications that you are taking are associated with decreased cognitive function.
• Sleep is when the body heals and recovers from the stress of the day. Lack of sleep, especially chronic insomnia, is strongly associated with decreased cognitive function.

Other factors that are associated with decreased integrity of the BBB include:

• high ferritin levels which often indicate high inflammation levels in the body
• high insulin levels which often indicate diabetes
• high sodium levels which are often associated with increased salt intake
• high triglyceride levels which are linked to both high cholesterol and high fruit or fructose intake
• decreased blood flow to the brain which is often seen in atherosclerosis or peripheral artery disease
• and increased oxidative stress on the body.

The key to a strong mind is to:

Address the factors that impact the integrity of the BBB, such as:

• Ensure that you continue to drink adequate water on a daily basis. Generally speaking you want to drink half your body weight in ounces a day.
• Your diet is one of the key contributing factors to your ongoing cognitive function. It is also the one that you have the most direct control of. Ensuring that food sensitivities are addressed is a great place to start. It is also important to ensure that your diet is balanced with adequate lean protein, vegetables and healthy fats.
• Ensure that you take the steps necessary to ensure that your blood sugar and cholesterol concerns are addressed with natural solutions. Simply taking medications, without addressing the underlying causes may actually increase your risk of cognitive decline.
• Ensure head injuries are adequately addressed. The main threat to the BBB is unresolved head trauma and chronic inflammation. There are a number of natural therapies that can effectively decrease chronic inflammation and that can minimize the impact of sport injuries.
• Work with your naturopathic doctor to determine if heavy metals are a factor. Heavy metals disrupt the normal functioning of the brain, they decrease the body's ability to absorb nutrients and they cause a more dramatic decline than other lifestyle factors.

Other factors that are essential to a strong mind include:

1. Use it or lose it. The mind, in many ways, is like a muscle. If you want a strong mind you have to work every aspect of it.  To the mind, memory, speed, problem solving, attention, flexibility (multi-tasking) are all different aspects. Numbers, words and names are all processed in different aspects of the mind. Working the mind on an ongoing basis is key to health. Some options include:
• Ensure that you continue to read, preferably not on a computer or e-book (too much computer time can actually contribute to weakening the BBB.
• Work whatever aspect of the mind is a concern.  If you have problems finding words then do word searches and cross word puzzles. If you have problems remembering names then practice by going through old pictures and saying the names of people out loud when you meet them.
• Check out www.lumosity.com  It is a website geared to working all aspects of the mind.
2. Decrease anxiety. Chronic anxiety is exhausting. It is also dehydrating. There is a strong link between chronic anxiety and decreased overall cognitive function.
3. Be positive. A positive mind is associated with increased cognitive function and decreased memory loss. 
4. Take care of your senses. There is a strong link between hearing, seeing and cognitive function, as well as mental health.

Most importantly, don't wait until you have a problem. Like most health issue, your best chance of being healthy is to prevent disease. It is about being proactive and recognizing that most health issues, especially as you get older are simply an accumulation of your life. It is like a life-long balance sheet that weighs the impact of the positive and negative factors.

If you would like to learn more about what you can specifically do to achieve a strong mind book an appointment with Dr. Iva Lloyd, ND.  To learn more about how the breakdown of filters in the body contributes to disease check out the presentation that Dr. Lloyd, ND gave at Health Fusion in June 2013.

Alzheimer's Disease - Type 3 Diabetes

Alzheimer's is the most common cause of dementia in North America.

Research has identified that insulin resistance is one of the main factors driving the neurodegenerative process of Alzheimer's. Insulin is a hormone that causes cells to take up sugar from the blood. Insulin resistance is when cells cease responding effectively to the release of insulin, and so consequently blood sugar levels increase. Chronically high, unregulated blood sugar results in the diagnosis of diabetes.

Alzheimer's is primarily a preventable metabolic disease that is strongly impacted by lifestyle. The main lifestyle factors that cause insulin resistance and contribute to Alzheimer's include:

1. A diet that is too high in sugar, fruit or simple carbohydrates.
2. Chronic dehydration
3. A sedentary lifestyle

The connection between  insulin resistance and Alzheimer's is so strong that Alzheimer's is starting to be referred to as Type 3 Diabetes.
 
Like all health issues though, the development of Alzheimer's is influenced by multiple factors.

What are some of the other risk factors, that predispose someone to developing Alzheimer's?

• Head Injuries - Moderate brain injuries (concussions) triple an individual's risk of developing Alzheimer's, while serious brain injuries quadruple the risk, especially if the inflammation associated with these conditions is not properly treated.
• Heavy Metal Exposure -  Aluminum toxicity is a significant causal factor in the development of Alzheimer's. There are a number of ways of assessing your body's heavy metal burden. The most common and effective methods are hair analysis and urine testing. 
• Genetics - There are a number of genes that have been identified as predisposing an individual to developing Alzheimer's. It is important to remember that having these genes does not mean you are necessarily going to develop Alzheimer's. Genetic predispositions influence (not determine) what symptoms you are most likely to manifest if you become ill. As with all chronic diseases, lifestyle and environmental factors have a large role to play.

Top ten tips for controlling blood sugar and minimizing your risk of developing Alzheimer's. 

1. Never eat carbs in isolation. You always want to pair your carbohydrates with a fat or protein. 
2. Limit yourself to 2-3 servings of fruit daily. The form of sugar found in fruit (fructose) is healthier than other types of sugar (glucose), but it is possible to have too much of a good thing. If you know that your blood sugar is on the higher side, then avoid eating fruit on its own. Try to pair it with a source of protein or fat (i.e. cheese, nuts or seeds, nut butter, etc). And never drink fruit juice! You are getting all the sugar without the fiber to balance it. 
3. Eat a balanced breakfast. We have all heard that breakfast is the most important meal of the day and for most people it is typically heavy on carbs and coffee, but little else. This is a disastrous combination for spiking blood sugar. When you have a meal composed mostly of simple carbohydrates your blood sugar soars and then crashes. The crash in blood sugar often triggers you to reach for another sugar source that will quickly elevate the depressed sugar levels, establishing a bad cycle. It is therefore important to have a serving of protein with breakfast to assist in maintaing stable a stable level of blood sugar throughout the morning.  
4. Ensure you are eating proper proportions of each food group. Lunch and dinner plates should be half vegetables, a quarter protein/fat and a quarter carbohydrates. 
5. Adjust the frequency of your meals. Optimal frequency of meals varies from one individual to the next. If you're blood sugar control is optimal then three meals a day is the best suited approach. However, if you are diabetic then it is better to eat smaller, more frequent meals. Individuals who fall in between with sub-optimal blood sugar control, but are not yet classified as diabetic should consult a naturopathic doctor to devise a dietary plan that best matches their individual needs.   
6. Avoid consuming excessive amounts of alcohol. Alcohol is high in sugar and therefore can create a spike in blood sugar when consumed.  
7. Exercise. Exercise improves insulin resistance, meaning it helps your cells take up and utilize the sugar from your bloodstream. Aim for a minimum of 30 minutes of moderate activity, four to five times a week. Generally speaking, it is more important to have regular movement and activity than it is to have isolated bouts of intense exercise. In addition to structured exercise, make a point to do things like taking the stairs instead of elevators/escalators and getting up from your workstation to move around and stretch periodically throughout the day. 
8. Manage your stress. When stress is not properly managed there is a corresponding decline in cognitive function. Breathing exercises are a powerful tool for calming the nervous system. Cortisol, a stress hormone, increases blood sugar, thereby contributing to the metabolic dysregulation that lends itself to the development of Alzheimer's. Establishing a proper sleeping pattern is an important component of regulating cortisol levels.  If you feel you have an unmanageable amount of stress in your life, a naturopathic doctor can help devise a more comprehensive, individualized plan to establish healthy coping mechanisms and resolve the physical symptoms that accompany chronic stress. 
9. Have a thorough blood work up done once a year.  Random or fasting glucose levels, although an important aspect of blood sugar control, only provides a snapshot of blood sugar levels. It is important to have your HbA1C level measured. This test indicates how well balanced your blood sugar has been over the past 120 days.   
10. Utilize natural medicines to control blood sugar. There are numerous natural remedies that are effective at regulating blood sugar that has become off balance. Typically a combination of a herbal supplement with a complex homeopathic remedy is most effective at preventing the onset of diabetes or helping to wean someone off pharmaceutical medication. It is important to speak with a naturopathic doctor prior to initiating treatment, to see what remedies are safe and most indicated for you. 

If you have further questions or are interested in finding out more about your individual health pertaining to this topic you can book a complimentary consultation with Dr. Cooper, ND. To book, call 905-940-2727 or email info@naturopathicfoundations.ca

10 Ways to Get Rid of Age Spots

Age spots, also referred to as liver spots, can develop at any time, but typically tend to occur in people over the age of 40. Four main causative factors include: toxic build-up in the body (often due to excesses of food and alcohol), chemicals in personal care products, pharmaceutical medications and excessive sun exposure (or some would argue the chemicals in sunscreen itself). 

There are a number of theories regarding the process of aging. The Waste Accumulation Theory centres around the idea that aging is directly related to the accumulation of harmful substances within the tissues either as a result of normal metabolic processes or due to an increased exposure to toxins that the body is not able to clear. Age or liver spots, are just one symptom that can result due to this accumulation. Dehydration can be an aggravating factor or the root cause of the accumulation.

Below are ten tips you can implement to get rid of age spots. 

1. Ensure you are drinking an adequate amount of water - especially on hot days and when in the sun. Dehydration directly affects the health of the skin. Hydrated skin is healthier and more resilient. Additionally, drinking lots of water aids in flushing out toxins, thereby decreasing the overall toxin load. 
2. Dry skin brushing facilitates movement of the lymphatic system which transports waste throughout the body. This helps to clear waste from the tissues. It also helps to open the pores and facilitate that release of toxins via the skin. 
3. Eat lots of vegetables, fruits and lean protein. Organic whenever possible. Eating a clean, whole foods diet will help your skin detoxify. To minimize toxic accumulation in the body it is important to avoid processed foods which are high in chemicals and preservatives. In addition to paying attention to the quality of food you are eating, it is also important to ensure you are ingesting the right quantity. Overindulging in excessive amounts of food, regardless of quality, overburdens the system and leads to accumulation. 
4. Sweat! Sweating is one of the ways that your system detoxifies itself. If you find it is difficult to work up a sweat, consider doing a series of infrared saunas to sweat out the toxins that have accumulated within your system. 
5. Wear clothes that let your skin breath. Stay away from tight clothes and synthetics as much as possible. 
6. Applying castor oil packs over your liver and abdomen will help quell inflammation as well as aid in the detoxification process by stimulating the function of the liver and promoting the excretion of waste via the intestines. 
7. Take alkaline baths - these are different from Epsom salt baths. High in a complex combination of various minerals, these baths not only help your body detoxify but also leave your skin feeling incredibly soft.
8. Use skincare products that are as chemical free as possible. Straight oils such as coconut oil, shea butter cocoa oil, or tamanu oil are just a few of the oils that have amazing properties for promoting healthy skin (without the toxic burden that the vast majority of personal care products carry). 
9. Speak with a naturopathic physician regarding the availability of natural alternatives to pharmaceutical medications.
10. Moderate sun exposure. Sun exposure is imperative for synthesizing Vitamin D, which is protective against numerous forms of cancer. Many individuals are deficient in Vitamin D. So, ensuring that you get enough sun exposure should be as much a concern as ensuring that you do not get too much. Increased incidence of age spots and cancer come when you get a sun burn. The most ideal way to moderate your sun exposure is by utilizing hats & protective clothing, as well as controlling the length of time you spend outside (being particularly mindful during the hours of 12-2pm when the sun's rays are the strongest). However, if you are going to be outside for an extended period of time and will be applying sunscreen, it is important to choose a natural sunscreen that has zinc oxide as its active ingredient as opposed to PABA (p-Aminobenzoic acid), oxybenzone, dioxybenzone or octocrylene. 

If you have age spots, it is important to assess the body's toxic burden by determining serum levels of GGT & uric acid, as well as using hair and/or urine samples to test for heavy metals and mineral status. Identifying the root cause of the accumulation is paramount to resolving the imbalance. To do this it is important to assess both kidney (creatinine & electrolytes - sodium, potassium and chloride) and liver function  (albumin, ALP, ALT & bilirubin).

If you are interested in an individualized detoxification program to get rid of age spots you can arrange a consultation with Dr. Jacqueline Cooper, ND.  Dr. Cooper has a special focus in detoxification as a means of optimizing health. 

To book a consultation with Dr. Cooper, ND call 905-940-2727 or email info@naturopathicfoundations.ca