Structure Governs Function

By Darryl Gomes, Certified Athletic Therapist, Osteopathic Manual Practitioner (pending)

One of the many questions that people ask regarding osteopathic treatment is about what it is and what can it do for a person. Osteopathy is a non-invasive form of manual therapy that focuses on treating the primary restriction(s) in the entire body that may be contributing to an individual's main source of pain and/or problems. This whole body approach can help the body to regulate itself better and manage overall health better.

        Osteopathic Tenets

There are 4 tenets that osteopathic medicine follows:

1. Structure Governs Function
2. The Rule of the Artery is Absolute
3. Autoregulation
4. The Body is a Functional Unit

Structure Governs Function

Structure Governs Function means that the way something is positioned can affect the way it works:

• Your spine is comprised of a series of vertebrae that act as the support column for your body 

• Muscles, tendons and ligaments are supported from the spine and are important in maintaining spinal stability 

• Vertebrae that aren't properly positioned can create postural problems, so muscles that attach to these vertebrae can get tight and pull the spine out of alignment creating a crooked spine 

• Over time, one can develop poor head posture due to the kinked spine, which can lead to limited neck movements, constant neck pain & headaches 

          These misalignments can lead to bigger problems. For example:

• Nerves that exit the misaligned vertebrae can become pinched/stretched/shortened, and can impede the function of the muscles or organs that are innervated by them 

• Therefore, someone can suffer from stomach related digestive problems if the nerves from the related vertebrae are not able to send the signals to the stomach required for proper digestion 

• So, this is why something like a sprained ankle can lead to digestive issues: the sprained ankle can create changes in the alignment of the leg, which can affect the levels of the pelvis, which can affect spinal alignment & nerve innervation to the digestive system 

If something is misaligned in your body, it has the ability to affect the function of another part of the body.

        How Do Osteopathic Treatments Help 

My osteopathic approach allows me to get to the root of the person's problem(s) and get them better by:

• Treating the soft tissue (ligaments/fascia) that is holding the vertebrae/viscera in their improper position(s)

• Ensuring that vertebrae and the pelvis are properly aligned  

• Reinforcing the proper mobility of the viscera

• Integrating these changes with the body so that the body is capable of accepting these changes

The structure of the body has an affect on the body's ability to function. The next blog will focus on the "rule of the artery is absolute".

Health and happiness to you

Benefits of Ayurvedic Massage for the Fall

By Catalina Rahaianu

While each season manifests differently in each part of the world, Ayurveda considers fall as a season where the Vata dosha is dominant. The ancient medical system of Ayurveda explains how the qualities of nature and the environment manifest in the human system. For example, when it’s cold outside, you naturally feel more cold. These qualities are categorized as Vata, Pitta & Kapha bio-energies or doshas. The qualities of Vata dosha are cold, dry, rough, mobile, subtle, and light. When we shift from summer, which is hot and sticky, to fall which is usually cool, windy and dry, this can increase Vata in your body and contribute to you feeling unbalanced. Symptoms of Vata imbalance, such as excess bloating, gas, anxiety, dryness and uneasiness, can become exacerbated in the fall if we aren’t careful.

When the temperature, humidity and length of days start changing as a new season begins, you may respond to these changes in nature by desiring different foods and daily routine. As the weather cools in fall, you may notice you feel like warmer foods and different tastes – if you are in tune with what your body is telling you. When you tune into nature's intelligence and your own body's needs, then you will naturally crave the foods and daily routine that will support you as the seasons change. 

To read more about diet & lifestyle support for fall season: http://blog.naturopathicfoundations.ca/2015/10/balancing-vata-in-fall.html

One of the best ways to support balance during fall is Ayurvedic massage or “Abhyanga”. This therapeutic massage is a traditional form of massage which supports the nervous system, promotes relaxation while detoxifying the body during this transitional season. Warm, medicinal oils are customized to your body type and health condition and are applied to the full body. As we move into fall, these massages are incredibly soothing and will better prepare you for the winter season.

Abhyanga massage will help with overall blood circulation and stimulation of the internal organs, will calm the mind disturbed by the winds and the changes in temperature, will facilitate the elimination of impurities from the body. Read more about how abhyanga massage can benefit you:

Benefits of Full Body Abhyanga

• Relieves and prevents sinus and chest congestion due to cooling weather
• Improves sleep, strengthens and improves vision
• Strengthens your Ojas (immunity)
• Tones our tissues, bringing vigor and vitality to the body
• Improves circulation to extremities and internal organs
• Calms Vata (air and space) and Pitta (fire and water) while helping Kapha (water and earth) flow

What to expect?

An Abhyanga treatment lasts 30, 60 or 90 minutes, can be done daily, weekly or monthly depending on your health concerns.  It is most beneficial when a few are done close together. It is best to wear comfortable clothes and come on a light stomach (avoid eating a heavy meal right before treatment). Hydration before and after treatment is essential to support detoxification. Your practitioner may advise herbal teas or certain foods customized to your body type. Treatments are done in quiet to optimize your healing.

How is Ayurvedic massage different from conventional massage?

Abhyanga massage uses warm oils which are infused with herbs and essential oils that work medicinally when absorbed through the skin so it is considered a therapeutic massage, with relaxation benefits. The head, face and sinus treatments are unique to abhyanga and very helpful in revealing headaches, sleep problems as well as sinus conditions. 

Pressure is generally on the lighter side since abhyanga massage targets the lymphatic system and circulation of blood and prana or chi. If you have specific muscle tension, your therapist may use more pressure to target muscles and ligaments. Abhyanga also incorporates “marma points” or acupressure points which supports healing on a physical, mental, emotional and spiritual level. This treatment also emphasizes massage around the joints so is excellent for joint stiffness, arthritis or other issues. It is safe and therapeutic to do both types of massage and many people find benefits with a schedule of abhyanga and conventional massage. Please speak to your therapist to learn about what is best for you.

If you haven’t tried Ayurvedic massage, fall is the perfect time to reset your system and treat yourself. If you would like to know more about Ayurvedic massage, please contact Catalina at catalina@naturopathicfoundations.ca  

To book an appointment, please call the clinic at 905-940-2727.

Are You Concerned About Your Memory?

By Dr. Iva Lloyd, ND

Do you ever think that your memory is not as strong as it used to be?  You're probably right. Memory loss is becoming one of the greatest concerns in the 21st century. No longer is memory loss something associated just with those that are older, it is becoming a growing concern for those middle-aged and even younger.

According to the 2015 World Alzheimer's Report, memory loss - and Alzheimer's Disease specifically - is the most significant social and health concern of the twenty-first century.  With all the money spent on research, the one factor that everyone agrees on is that you want to focus on prevention and supporting overall brain health as much as you can, because there are really no prescription medications that work once memory loss becomes a problem.

How is Memory Loss Diagnosed?

True memory loss is difficult to diagnose. Most people have moments of forgetfulness. The challenge is knowing when those moments become too frequent or signify a deeper problem. Tools that are used to diagnose memory loss include:

• Observation. Paying attention to those moments of forgetfulness and determining whether or not they are concerning is generally the first step. Family and friends can be helpful in identifying a problem. 
• Questionnaires are often used by health professionals as a way of determining whether or not concerns of memory loss indicates an underlying pathology.
• Lab tests can help to identify metabolic conditions that contribute to memory loss such as chronic inflammation, high blood sugar or signs of chronic stress. 
• Electroencephalography is generally reserved when an underlying problem is suspected.
• Brain scans are not very accurate at determining memory loss or dementia, but can identify if an underlying brain pathology is contributing to signs of memory loss.

It is important to remember that forgetting is, in some ways, healthy. Also, memories are a strange thing. They can be implanted, rehearsed, refurbished and modified over time. Not all memories are real and sometimes forgetting is the natural way that the body "prunes" memories that are not required or not accessed frequently.

It is also natural for accessing memories, words or events to take longer as you age. The struggle sometimes is determining whether or not signs of memory loss are natural or indicate a deeper problem.

Factors That Contribute to Memory Loss

Memory loss is not inevitable. There are a number factors that contribute to memory loss and many of them are things that you can easily address with lifestyle and dietary changes. Environmental factors require more effort both from an assessment perspective and treatment approach. Some of the common factors include:

• Over-medication and drug interactions
• Environmental toxins including heavy metals, environmental chemicals, proximity to cell-phone towers and the growing impact of wireless networks.
• Chronic dehydration
• Vitamin and nutritional deficiencies
• Diet high in sugar or simple carbohydrates
• Alcholism or excessive drinking
• History of frequent falls, head injuries or difficulty with balance
• History of recreational drug use
• History of chronic insomnia or poor sleeping patterns
• Excessive depression, stress or anxiety
• Multi-tasking and being active but not attentive
• Underlying infections
• Chronic conditions such as thyroid imbalances, diabetes or heart disease
• Chronic inflammation
• Family history of cognitive impairment, stroke, Parkinson's disease or dementia - especially if the onset was before the age of 60.

Your naturopathic doctor can assist in determining the best treatment options to address each factor that is relevant for you.

How Do You Prevent Memory Loss

For many people, memory loss can be prevented or at least delayed and slowed down.  The key is to address the factors that are relevant to you and to follow these simple steps:

• Stay active. Ongoing movement ensures adequate blood flow to the brain. It also helps to flush out toxins. Staying active is essential, not only for memory loss but every other health condition.
• Get adequate deep sleep. Sleep is essential to health. If you are struggling with your sleep, talk to your naturopathic doctor.
• Challenge your brain. Use-it-or-lose-it really does apply to cognitive health. Use your brain in as many ways as possible - solve puzzles, take a class, play board games, play cards, read, be creative and learn something new. There are a number of on-line programs that can also help. My favorite is www.lumosity.com 
• Stay engaged. Socialization is really important. Dementia is strongly associated with isolation and loneliness. The mind needs to engage with others. If you don't share those memories and stories you will lose them a lot faster.  
• Healthy nutrition. Nutritional deficiencies will always make memory loss worse. Your naturopathic doctor can assist in determining if you are eating adequate nutrients and if you are able to properly digest and metabolize them.
• Address underlying problems. Working with your naturopathic doctor to assist in the detoxing those environmental toxins and/or properly healing from head trauma, concussions and other factors that may be affect your memory over time.

Other treatment recommendations that your naturopathic doctor may recommend include:

• Antioxidants - there are specific antioxidants that cross the blood-brain-barrier and can assist in "cleaning up" the brain. Some common ones include: l-Carotine, melatonin, glutathione.
• Anti-inflammatories - if chronic inflammation is a problem, then it is important to include supplements that will decrease inflammation.  Turmeric, or Curcuma longa has been found to be effective in the prevention of dementia. 
• Omega- fatty acids - the brain is primarily fat. Ensuring adequate healthy fats, such as Omega-3 Fatty Acids is essential.
• Herbal remedies - there are a number of herbal remedies and gemmo-therapies that can assist with cognitive function including: Ginkgo (Gingko biloba), Turmeric (Curcuma longa) and Ginseng (Panax ginseng) and Gemmotherapies such as Alnus glutinosa
• Other therapies - acupuncture, homeopathy and other naturopathic therapies may also be beneficial.

Bottom Line

The bottom line is to take a look at your life and determine whether or not you are at risk of memory loss. Prevention is the key.  Once memory loss is really apparent it is difficult to reverse. For those that are young, I strongly encourage you to have our environmental burden assessed and addressed. If you have a history of contact sports it is important to be on an anti-inflammatory and to address any postural alignment concerns. If you know that your lifestyle is not great then start there. There is a lot that can be done - but, you want to start before symptoms become too severe.

For more information on preventing and treating memory loss talk to your naturopathic doctor.  Dr. Iva Lloyd, ND has a special interest in cognitive health.  If you have any questions, please contact her or call the clinic to book an appointment.

Obstacles to Healing - Ayurvedic Do's & Don'ts

by Dr. Leena Athparia, ND

Health is a natural state of balance of harmony - anything that gets in the way of this is an obstacle to healing. You may be doing many things "right" to be healthy, but have you looked at what might be "in the way"? For example, maybe you prepared a delicious, well-balanced meal and suddenly, you get a call from a friend that is upset with you...and you have a tummy ache the rest of the day.

Obstacles to healing can be for example, emotions such as anger or jealousy or lifestyle habits such as eating inappropriate food for the time of day or season. Ayurveda has long recognized the importance of daily routines (dinacharya) and seasonal routines (ritucharya) to prevent disease. While some of these routines may have been considered as superstitious or old fashioned, there are many which have a scientific basis. You might be doing all the right things - eating organic, eating healthy, exercising, taking your supplements but, if certain lifestyle habits are out of alignment, it could be slowing you down. Let's look at a few of the lifestyle habits below and what to avoid:

Ayurvedic Don'ts

1. Ice Cold Smoothies

Smoothies seem like a convenient way to pack in fruits, veggies and proteins in one meal, but when they are loaded with ice or frozen berries it will put out your digestive fire. Digestion requires heat, provided by your metabolic activity and blood circulation to the stomach. Ayurveda considers the digestive fire (jatharagni) to be a driving force in breaking down food in your stomach so when you eat anything cold, digestion quickly slows down. If you are a vata or kapha type, it's like you already struggle from gas or bloating and cold will worsen it. In the morning, your digestive fire is just beginning to wake up. When you eat anything cold, it will take around an hour for it to return to normal temperature depending on your body type. It is best to have smoothies that are room temperature (thaw out berries the previous night or keep the ingredients out of the fridge before blending). Other suggestions include avoiding cold fruits in the morning for breakfast, ice water with meals, or ice cream after meals.

2. Eating While Distracted 

You digest best when you are relaxed. When you eating on the go, while walking, driving, or watching tv, your body is in sympathetic mode where the nervous system is activated. When you're distracted, you're less likely to pay attention to your chewing, notice signals from the body that you are full and enjoy the experience of the meal. Ayurveda suggests eating meals when relaxed, sitting down with minimal conversation to digest at your best. How often do you do this? The more you try this, the more likely you will feel satisfied from your meal.

3. Suppression of Natural Urges

How often to you stifle a sneeze, hold your bladder until it's bursting, hold back a yawn in public? Due to hectic schedules or social situations, you may find yourself holding back natural urges until a convenient time or until the urge is gone.  Natural urges like going to the bathroom, sneezing, yawning, crying, coughing, feeling hungry, thirsty or tired are natural signs from your body. Ayurveda has actually identified how suppressing specific urges can lead to imbalance and specific illnesses over time by disturbing the flow of doshas in the body and allowing toxins to accumulate (read more). In some cultures, belching after meals is considered a sign that you have eaten well and in other cultures, passing gas goes unnoticed in public. While it may seem unpleasant or socially inappropriate, it is important that you pay attention to what your body is telling you and allow a natural release when possible. Next time you feel like sneezing, try allowing it to happen and see how you feel.

4. Improper Food Timing

You might be eating the "right" food for your body type or health concern, but are your timings off? Your body is tuned to the natural cycles of the day. As the sun rises and reaches peak, so does your digestive strength. As the sun sets and night rolls in, metabolic activity slows down. Tuning your mealtimes according to your digestive strength allows the body to work at its best. When you eat when you are not hungry, or eat large meals at times when digestion is weak, or ignore hunger when you are busy, you are working against the natural forces of nature.

The recommendation is to eat a wholesome breakfast before you start your day, followed by a well balanced lunch between 11-1pm (largest meal at the peak of the day when digestion is at peak) a light afternoon snack, and an early dinner before sunset. For many people, breakfast and lunch are light and quick and they are starving by the evening and either end up eating a very heavy dinner, or snacking before dinner. If you consistently skip breakfast because you don't have time or are not hungry, this creates havoc with your stress hormones. Heavy and late dinners are difficult to digest and lead to bloating, sluggishness and weight gain. By simply adjusting the timings of your meal to optimize your digestion, you will notice that you feel lighter and healthier. Speak with your ayurvedic practitioner who can help guide you on an eating regime customized to you while supporting your digestion

5. Overstimulation of the Sense Organs

Your 5 sense organs are constantly receiving information from your surroundings through vision, hearing, taste, smell and touch. While the senses are crucial for survival, your body's resources are constantly processing this information. When the senses are overstimulated, you may experience sensory overload, and divert energy needed for healing the body. How do you do this? It means reduce screen time, computer games, tv, bright lights and anything which stimulates vision and consequently the the nervous system.

We live in an era where we constantly need to respond to sounds - such as cell phone beeps and calls which easily puts you into sympathetic mode where the body is unable to relax. Impressions through our senses are processed by the brain and leave an impression on the mind. When there is imbalance, this can lead to anxiety, ADHD, hyperactivity and general disturbance. In yoga and Ayurveda, there are several techniques to help you gain control over the 5 senses and currently, "float tanks" (which minimize noise, light and other stimuli) are becoming very popular due to their relaxation benefits.


When you can identify and remove obstacles in your diet and lifestyle, you are allowing the vital healing force of nature doing it's work. Living in disharmony with the environment, the people around us and within ourselves, is the first step of dis-ease. Work with your naturopathic doctor or Ayurvedic practitioner to help you identify obstacles to your health and find harmony in your daily routine.

Dr. Leena Athparia is a naturopathic doctor & Ayurvedic practitioner at Naturopathic Foundations with a focus in chronic disease. She applies Ayurvedic treatments to help you realign to your state of healthy balance. If you are healthy and looking into preventing disease or learning more about your constitution, Dr. Athparia can help you. Please call the clinic at 905-940-2727 to book an appointment.

Natural "First Aid" Tips for Summer

by Dr. Leena Athparia, ND

What's in your First Aid Kit? It's likely to have an assortment of bandages, gauze, gloves and the like for emergencies, but what about for the less critical injuries you might get while camping, hiking or for the kids spending time outdoors this summer?

What do you use if you get a burn while cooking? Or a knee scrape while hiking? What do you use for kids' mosquito bites? While critical emergencies require a visit to the ER, most common injuries are minor and can be treated with natural remedies which have fewer side effects and are gentle but effective for speeding up recovery.

Naturopathic first aid involves using naturopathic principles when treating acute concerns such as burns, bites, stings, rashes, strains and sprains etc. Naturopathic doctors use a variety of modalities to help heal naturally and effectively: botanical medicine, homeopathy, hydrotherapy, nutrition, laser and light therapy, TCM & acupuncture and counselling.

Read more about the most common concerns and natural tips for your First Aid Kit. These remedies can be further customized by your Naturopathic Doctor depending on if you are camping or travelling or need a kit for kids.

Burns 

Too much fun in the sun (at peak time especially) can lead to sunburns. Children, those with sensitive skin, or on certain medications can be more prone to burning. To soothe irritated or peeling skin, use a natural aloe gel which is cooling and soothing for the skin or Manuka honey that you can apply directly to the affected area to help speed up healing. This applies for other kinds of burns such as in the kitchen. While outdoors, protect yourself from strong sunlight by wearing a hat or thin, cotton clothing that protects the skin.

Bites

Insect bites from mosquitos, black flies, bees or spiders are inevitable if you spend time outdoors. Bites are not only itchy, painful and irritating, but can also transmit infectious disease. Prevent yourself by being bitten in the first place by wearing appropriate clothing that provides a barrier for bites and using natural bug repellants made of essential oils such as citronella. It is not just a myth that mosquitos are attracted to "sweet" blood. When you eat a diet high in sweet (bananas, juice, sugar), you become a palatable target. Increase bitter foods such as leafy greens and consider supplementing with neem capsules which are blood cleansing. Speak to your ND about essential oils for bites and natural homeopathic pellets or creams for after-bites such Apis.

Cuts & Scrapes

Minor wounds to the skin such as cuts and scrapes disrupt the barrier and can lead to infections and scarring if not treated properly. Your natural first aid kit should contain a herbal antiseptic cream to apply to injured skin to disinfect the area. Some examples are creams that contain calendula, neem oil, tea tree oil, yarrow and comfrey. Other creams such as vitamin E cream or aloe are very beneficial to promote skin healing and reduce scarring. Essential for moms to keep on hand for active kids!

Bumps & Bruises

A must-have for everyone in their natural first-aid kit for any injury or trauma is Arnica. This well known herb appears in many formats such as creams, gels, oils and homeopathics. This herb is well known for healing bruises and speeding up any injury. Homeopathic arnica can be used in creams or taken orally to help with any physical or emotional shock. In addition for injuries, lymphatic creams are handy to help with reducing swelling as are anti-inflammatory supplements which may contain herbs such as turmeric or boswelia. Speak to your ND to learn more about which anti-inflammatories would be good for you.


Putting together a natural first-aid kit can be fun and very handy to keep on hand this summer. Most of these suggestions are safe to use alongside with other conventional treatments. When you are empowered with knowledge, you can be more equipped to help yourself and family members with minor injuries to speed up healing. At Naturopathic Foundations Health Clinic, we accept walk-ins for acute naturopathic care for concerns such as sprains & strains, skin reactions, bites, scrapes, hives and other conditions. You don't need to be a patient of the clinic to use these services. Read more about naturopathic walk-in services.


Dr. Leena Athparia 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. Athparia can help you. Please call the clinic at 905-940-2727 to book an appointment.

Constipation? Get Moving Naturally

by Dr. Leena Athparia, ND

Let's face it - most people don't pay much attention to their bowel movements or make elimination a top priority in their day. A large percentage of people have unhealthy bowel movements and don't even realize it unless symptoms become uncomfortable. For many, constipation means not going to the bathroom for many days and straining. However, chronic constipation is more common than you might think, and is an indication of imbalance, so it is important not to ignore it.

A healthy person should have around 1-3 bowel movements daily with the consistency of a ripe banana. Healthy elimination starts with a bowel movement in the morning. According to the classical Ayurvedic definition, when the body doesn't eliminate naturally first thing in the morning, it is considered a sign of imbalance - a mild form of constipation. If addressed with balancing diet, lifestyle and herbs, this can be corrected before it turns chronic and leads to more serious conditions such as hemorrhoids, rectal prolapse and bowel disease.

While conventional medications or laxative herbs such as senna can give quick relief for blockages, they can cause cramping and discomfort and are not a long term solution since the bowels become dependent on laxatives. Many people will find that a morning coffee does the trick, but are unable to go without a stimulant such as coffee, meaning your body is not doing the job on its own.
Naturopathic medicine works with providing relief and removing obstacles to healthy elimination, while reminding the body to do its job.

Some causes of constipation are related to diet (lack of hydration, inadequate fibre, food sensitivities, refined food), lifestyle (lack of exercise), stress and anxiety, and other conditions such as hypothyroidism, IBS, depression, cancer and nervous system disorders.  Increasing fibre or drinking more water may not always fix constipation for many people, so you need to look at what is out of balance and treat it accordingly.  Read below for an overview of different types of constipation according to Ayurvedic body types and ways to correct imbalances.

Ayurvedic Body Types & Constipation

Elimination is governed by apana vayu, - think of this as the force of the wind which helps expel things from the body.  This force regulates the "urge" to go, and can be easily thrown off balance with stress, anxiety, overthinking, poor eating habits and excess activity. Have you ever had to go, but then you had to rush to work or run to do something and lost the urge? Elimination is natural so listening to your body is crucial. When you know your body type, you can understand which factors in your daily life will throw off your digestion and elimination. 

What kind of constipation you experience will depend on your constitution (vata, pitta, kapha), the season and symptoms with which you present. Additionally, tongue and pulse diagnosis can pinpoint what kind of imbalances are manifesting.

Vata Constipation

There is an essential connection between the nervous system and elimination. When you are relaxed and at ease (parasympathetic mode), it is much easier to eliminate. When you are in fight or flight mode, blood and energy shunt away from your digestive system to your muscles in order to flee from what the body sees as potential danger. Chronic constipation develops quickly in individuals who have a Vata imbalance and is characterized by a dry colon with hard, dry stools. Eating too much fiber, such as raw vegetables, in Vata constipation can actually worsen constipation because it is rough and drying.

Tips: 

Increase your water intake and healthy omegas to help lubricate the intestinal passage. Make time in the morning to eliminate without rushing. Avoid suppressing the natural urge to go, and avoid eating on the go. The nervous system plays an important role in the digestive system, so spending time to eat in a relaxed environment and eating at regular times can improve regularity. Working with your ND for a customized diet, soothing demulcent herbs and natural lubricating suppositories can help with Vata constipation.

Pitta Constipation

Constipation in these body types is not as common as in Vata & Kapha, because of their innate digestive strength.  However, elimination issues manifest from excess heat in the body, particularly in the colon, leading to mucus, inflammation, burning sensation and hemorrhoids. These body types tend to be "doers", often pushing their body's limits to get work done and ignoring natural urges.

Tips:
Hydration in key for Pittas and so is slowing down. Following a Pitta balancing diet with cooling foods such as abundant leafy greens, salads and fruits can help treat constipation. Acupuncture can also help reduce heat in the body and stimulate movement in the colon. Cooling herbs such as aloe vera work well to soothe the intestines and work as a natural laxative.

Kapha Constipation

Kapha body types can struggle with elimination, in addition to fatigue and weight gain. This type of constipation is characterized by slow, sluggish bowels and mucous. Bowel movements tend to be large and oily. Eating heavy foods such as deep fried, excessive oil, cheese and creamy foods or eating late meals can aggravate this kind of constipation. Lighter food rich in fibre and vegetables are helpful to address this kind of constipation. If constipation is not addressed in a Kapha body, toxins can accumulate quickly and lead to weight gain, fatigue and other diseases.


Tips:
Exercise and gentle self massage or dry skin brushing can help stimulate movement in the colon. Fibre and dry foods support elimination and reduce mucous and heaviness in the intestines. Warming digestive spices such as ginger and black pepper can help as well as drying, astringent herbs and food (such as leafy green veggies). Triphala is a great herbal formula to address constipation in all types, including Kapha constipation. There are various ways and dosages to take this herb so speak with your ND to find out if this will help you.

Other Naturopathic Tips

Regardless of your body type, there are some foundational factors to ensure that your bowels move well. You can work on these tips with your naturopathic doctor to help identify your imbalances and what approach to take for your treatment.

• Adequate water intake
• Healthy fibers (such as vegetables, chia seeds, psyllium)
• Probiotics to restore gut flora and promote healthy bowels
• Healthy oils such as fish oils, ghee, coconut, seabuckthorn and olive oil
• Food sensitivity testing: many people suffer from food sensitivities to dairy, wheat and other common foods. Identifying which foods are triggers for digestive health can make it easier to treat constipation.
• Posture: the colon is meters long and muscle tension and poor posture can obstruct the route for healthy elimination.
• Letting go: identifying emotional blockages or areas where you feel "stuck" in your life - in relationships, career etc. Working with your practitioner with counselling, homeopathic remedies, acupuncture and body work can help you release unprocessed emotions which often coincide with physical symptoms such as constipation.

If you notice any changes in your bowel movements, it is important to bring it up with your naturopathic doctor as they could be a sign of a more serious health issue such as hypothyroidism, bowel obstruction, IBD or side effects of medications. While constipation is common, it isn't normal or healthy. You don't have to live with constipation - there are natural treatments that can bring relief. Healthy elimination means the body is able to dump out toxins and help your body work much more efficiently!

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