Friday, September 1, 2017

Prevention and Management of Colds and Flus

By Dr. Iva Lloyd, ND

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:
Naturopathic First Aid Kit for Colds and Flu
The following supplements are typically beneficial to have handy over the holiday season:
If you do catch a cold or flu, visit our walk-in-clinic and talk to one of our naturopathic doctors.

Monday, August 28, 2017

The 5 Ws of Facial Rejuvenation Acupuncture

Facial rejuvenation acupuncture is a treatment that works along with the body to restore health to the skin. 

This ancient Traditional Chinese Medicine practice was based on regulating internal systems to benefit facial complexion and appearance, combat aging and enhance vitality. 

Facial acupuncture is an effective practice for those seeking a natural way to enhance their appearance and overall internal and external health.

WHAT Can It Do For You?

  • ·       Helps eliminate & reduce under eye bags, facial swelling and discolourations.
  • ·       Improves muscle tone, circulation & colour of the face.
  • ·       Helps lift drooping eyelids, eyebrows, sagging cheeks and jowls.
  • ·       Helps diminish fine lines & the appearance of large wrinkles.

WHAT Age Is Best To Start Treatment?
Most people that enjoy the benefits of FRA are in their 40s to 60s, however, there is no age for optimizing the appearance of your skin. Anyone that is looking to improve skin colour and texture, decrease the appearance of wrinkles, lift sagging skin or age gracefully would benefit from FRA treatments.  

If you’re looking for a quick fix, this is not it. FRA works with your body to bring health and beauty to your skin and face. Although changes can be seen and felt even after the initial treatment, anywhere from 8-12 weekly treatments are needed to bring more lasting changes to your skin and overall health.

WHERE Are Needles Inserted?
Fine sterile single-use disposable acupuncture needles are inserted into points throughout meridians on the face and body.  Points are chosen specifically based on each patients’ constitution and overall health.  A typical treatment will include anywhere from 40 – 70 needles per treatment placed in the feet, legs, abdomen, arms, hands, ears, face and scalp. Specific intradermal needles are inserted along wrinkles on the face.

WHO Can FRA Help?
Anyone experiencing:

  • ·       Face or under eye swelling
  • ·       Drooping of the skin: jowls, cheeks, brows
  • ·       Dull, lustreless complexion
  • ·       Facial discolouration: age spots, rosacea

WHEN Is FRA Not Advisable?
If you have any of the following, talk to Dr. Skorka to determine if you are a good candidate:

  • ·       Bruise/bleed easily
  • ·       Pituitary tumours
  • ·       High blood pressure
  • ·       Migraines
  • ·       Diabetes
  • ·       Cancer, AIDS, acute hepatitis and/or coronary disease
  • ·       Seizures and epilepsy
  • ·       Cosmetic surgery in the last 6months

Under the following conditions FRA is not advised:

  • ·      Pregnancy
  • ·       Burned skin
  • ·       Acute infection, including herpes outbreak
  • ·       Acute allergic reactions

To rejuvenate your life, age gracefully, feel better and address issues with your skin. Everything from swelling, discolouration, drooping to wrinkles. Self care is an expression of self love, and an important part of looking and feeling your best.  Facial rejuvenation acupuncture provides an avenue for you to nurture your body, mind and spirit.

Cost of Treatments:

  • Assessment 20 min:  Evaluation (to assess candidate) and introductory treatment
  • Initial treatment 90min: Includes an assessment of overall health, face & first acupuncture treatment.
  • Treatments after initial (8-12 treatments, dependent on health & concerns) 75 mins:
  • Face, neck & shoulder massage/ lymphatic drainage. Acupuncture (40-70 needles: body, face & ears)
  • Foods, supplements, facial care will be discussed to enhance what is done during appointments.

Assessment 20 min
Free of charge
Initial Treatment 90min
Subsequent treatments: 75min

Naturopathic Foundations Health Clinic is excited to offer Facial Rejuvenation Acupuncture (FRA) to its current and new patients.  Dr. Beata Skorka, ND is certified in Facial Rejuvenation Acupuncture. 

If you are unsure of whether you should receive FRA, please contact Naturopathic Foundations Health Clinic to book a free 20min assessment (905) 940-2727 or email Dr. Beata Skorka, ND at

Friday, August 11, 2017

Is Screen Time Impacting your Health?

by Dr. Leena Athparia, ND

The use of cell phones, tablets, computers and other electronic devices has multiplied dramatically over the last decade at work, school and at home. We are witnessing the first generation of children that are growing up with continuous screen exposure in their environment. While there are numerous benefits and conveniences of technology, we are beginning to realize the long term health implications of screen exposure. This is an area that is often overlooked and is best addressed in early years to set healthy patterns later in life.

The prolonged use of cell phones in younger children is raising concerns on many fronts including the impact of electromagnetic radiation, sleep, posture and other problems. 

Behaviour issues, ADHDimpulsiveness and temper tantrums have all been linked to increased technology use and frustrated parents often resort to prescribed medications to help control the behaviour problems, leading to other side effects. The effects of electromagnetic radiation is largely underplayed but can have significant impact on health. Especially in children where the brain, skull and nervous system system are still developing and hence they are more vulnerable to radiation. 

We are just beginning to understand the effects of radiation on mucous membranes leading to gut permeability and digestive issues.  While the effects of radiation may not be instantly noticeable, there are long term effects which may include digestive issues, mood changes, behavioural issues and more. Other concerns of technology use include neck & shoulder tension, leading to headaches and more serious concerns in children & adults alike. Eye strain and vision issues are directly related to the amount of screen exposure and radiation from electronics is raising concern. 

If your child is struggling with insomnia, restlessness, headaches, eye-strain, neck pain, digestive issues, low self-esteem or experiencing mood changes, speak to your naturopathic doctor to assess if digital technology is impacting their health, and what can be done to reduce the negative long-term impact.

How Screen Time Impacts Health:

1. Cognitive function:

Despite claims that say that computer games will make your child smarter, the reality is that they only develop certain aspects of brain function, and it may not be well-rounded learning.
  • Children who spend more time in front of a screen may develop increased restlessness, impulsiveness and decreased attention span. 
  • The ability to focus, pay attention to others and communicate with them with verbal & non-verbal cues can be reduced when replaced with too much time in front of a tablet or cell phone screen.
  • Developmental concerns such as ADHD are on the rise, and naturopathic medicine can help support your child's nervous system and brain development through supplements such as fish oils, nervine herbs and a whole food diet. Especially in the first few years of life, a child's brain is sensitive and develops rapidly. They need a supportive environment to grow in a healthy manner.

2. Sleep:

It is a known fact that the light emitted from electronic devices affect the brain. When it is dark outside at night, the body naturally produces melatonin, a hormone that helps you sleep. In the presence of blue light emitted from electronic screens, the body's production of melatonin declines making it more difficult to fall asleep and have a deep, restful sleep. 

  • If you (or your child) is having difficulty sleeping, ensure there is no screen time at least 1 hour before bedtime. Speak to your ND on options to filter blue light on your screens and other natural supports for a restful sleep.
  • Children should not speak on cell phones directly as the radiation easily passes through to the brain and they should never sleep with cell phones or other electronics next to them due to the constant radiation that they emit. 
  • Ensure all gadgets are turned off at night such as wifi, cell phones and computers. Aim to keep all electronics that can't be turned off at least 3' away from you or your child.

3. Posture:

Most people struggle with healthy posture. In addition, when you are sedentary at a desk or fixated on a screen, your attention generally goes to what is happening "there" vs. "here" in your body. 
  • As an experiment, stand in public transit or in a public place and just notice how many people are looking at a screen and observe their posture. Chances are that you are in ta similar forward-bending posture during screen time, causing neck strain, raised shoulders and caved-in chest. When this posture is constantly repeated, your muscles begin to adjust to that posture. This results in chronic neck/shoulder pain, headaches, tendonitis and more. If left ignored for a long time, it can take longer to treat. 
  • Regular breaks and stretching can help reduce tension and bring awareness back to your body. There are various tools to help you with this as well as other naturopathic therapies to help release neck stiffness such as acupuncture, cupping and massage.

4. Eye-strain:

More children are needing prescription glasses due to short-sightedness than 50 years ago, and struggling from headaches due to eye strain. 

  • When you look at any screen for long periods of time without a break, the eye muscles naturally begin to adjust permanently to focus on nearer objects, while diminishing the ability to see in the distance. You may naturally blink less often if you are engaged in what you are watching. 
  • When using any electronic device, ensure you take breaks frequently to look into the distance and rest your eyes. There are many naturopathic treatments for eye strain, and your ND can guide you on eye exercises & treatments to strengthen the eyes.

5. Mood & Behaviour

Unfortunately, many young adults and children are struggling with anxiety, low mood and low self-esteem. Oftentimes, there is a clear link to excess technology use and mood. 

  • Children who spend more time on the computer, replacing live play time with other children and adults may have slower development with social skills and empathy. They may become more irritable and agitated and develop low self-confidence. 
  • Observe your child's behaviour and ensure valuable play time is not replaced with tv or computer for long periods of time. 
  • Parents needs to set rules for balanced screen time use so that children understand they can enjoy digital technology within a limit. To help you understand healthy technology use, below are guidelines by the Canadian Pediatric Society.

Guidelines by Canadian Pediatric Society on Screen Time:
  • Screen time for children under 2 years old is not recommended.
  • For children 2 to 5 years, limit routine or regular screen time to under 1 hour per day.
  • Ensure that sedentary screen time is not a routine part of child care for children younger than 5 years old.
  • Maintain daily ‘screen-free’ times, especially for family meals and book-sharing.
  • Avoid screens for at least one hour before bedtime, given the potential for melatonin-suppressing effects.
Adults should model healthy screen use:
  • Choose healthy alternatives, such as reading, outdoor play and creative, hands-on activities.
  • Turn off their devices at home during family time.
  • Turn off screens when not in use and avoid background TV.
Reference: Screen time and young children: Promoting health and development in a digital world:

What Can you Do to Reduce Negative Effects of Screen Time?

As children and young adults return back to school, you need to help them understand reasonable limits for screen time. Parents can set a positive example of screen time, by taking breaks from electronic for mealtimes or family time to promote bonding. Based on age, you can set a limit of screen time for children per day so that everyone understands that these tools can be used, but within a certain limit. Avoid using cell phones as toys for infants & toddlers and use the speakerphone under supervision if it is necessary to speak with family members on the cell phone.

Encourage activities outdoors and physical activity where children and adults can interact and socialize. Plan breaks at the computer desk to stretch, look into the distance, and set time aside in the evenings away from screens during family time. 

Your naturopathic doctor can help assess postural issues caused by prolonged screen time and give you tools to help reverse postural misalignment. In the clinic, we have various tools for healthy posture and can customize treatments for muscle and joint discomfort using acupuncture, cupping, laser and massage. Herbs, homeopathics, nutraceuticals, along with dietary and lifestyle changes can help strengthen you from the inside out. Your ND can also help you prevent neck tension, headaches, eye strain, support mood and promote healthy brain development. Understanding how to enjoy technology while minimizing associated health effects can help you and your child enjoy a healthy transition back to school. Further reading:

Dr. Leena Athparia is a naturopathic doctor with a special interest in muscle, joint pain-related issues and has additional training in Ayurvedic treatments, acupuncture & cupping therapy. Please contact Naturopathic Foundations at 905-940-2727 or email to book an appointment with Dr. Leena Athparia ND.

If you would like to hear her speak more on this topic, she will be speaking at the Ayurvedic Conference in Toronto at the Canadian College of Naturopathic Medicine Oct 21-22, 2017. 

Friday, July 21, 2017

Are You A Good Candidate For Bio-Identical Hormone Replacement Therapy?

Are you a middle-aged woman struggling with hot flashes, insomnia, low sex drive or uncomfortable vaginal dryness?  Have you tried a number of therapies to find relief but have not found sustainable improvement in your symptoms?  As we age, hormone production and metabolism change.  Between the ages of 40-55 there begins to be a natural decline in the production of estrogen and progesterone and these hormonal shifts often contribute to these unpleasant symptoms.

Bio-identical Hormone Therapy (BHRT) is a safe and effective option that is now available through prescription from some naturopathic doctor to help you through this transition.

Do any of these signs and symptoms relate to you?  If so, hormone imbalance may be a contributing factor.

Bio-identical Hormones - What are they?

Bio-identical hormones refer to natural hormones that have a molecular chemical structure identical to that of the body's own hormones.  This is very important since the structure of each hormone will define the reaction it has at the cellular level.  The identical molecular structure of these hormones allows a "key in lock" reaction causing a more natural and physiological effect from the body.  These natural hormones are most often extracted from plants such as soybeans or Mexican wild yam root.

Benefits from using Bio-identical Hormones vs. Synthetic Hormone Replacement

1. How they're metabolized.

The body innately knows how to metabolize its own estrogen over a synthetic form.  Natural estrogen is not only broken down and eliminated from the body much faster than its synthetic counter-part, but we also know now that the by-products from this metabolism are less harmful to the body.

2. Fever side effects.

Natural hormones have fever side effects than synthetic hormone replacement (HRT), especially in the case of progesterone.  Bio-identical progesterone balances the effects of estrogen in the breast tissue and, in some cases, is used to reduce breast cancer risk.  Other benefits include reduction in anxiety, irritability, help with sleep, lower cholesterol and reduced water retention.

3. Individualized dosages.

Bio-identical hormones are compounded at your local pharmacy.  Therefore, your naturopathic doctor can create a customized dosing regimen and potency to fit your individual needs.  This allows us to adjust and taper dosages when necessary.

4.  No additives, preservatives or fillers.

Any drug that is patented contains preservatives, binders, fillers and dyes.  Individualized compounded formulas are often free of these agents.

Would Bio-identical Hormone Therapy be good for you?

Bio-identical Hormone therapy (BHRT) can be very effective if you are suffering from hot flashes, vaginal dryness contributing to pain with intercourse, increased frequency of vaginal and urinary infections, insomnia and anxiety related to menopause. BHRT is often considered an effective therapy when perimenopausal and menopausal symptoms are extreme.  There is evidence that BHRT may provide some benefit to women who are at mild risk of osteoporosis and heart disease.

Bio-Identical Hormone Replacement Therapy is not a stand-alone therapy.

Our physiology depends on balanced hormones, neurotransmitters and chemical reactions to take place in order for proper functioning. The building blocks from all these reactions come from proper nutrition, optimal digestive function and a balanced lifestyle.  The naturopathic approach takes into account the whole person, addressing not only the hormonal component of our health, but also other essential tenants such as our nutrition,  influences from our environment and mental/emotional aspects.  Further, your naturopathic doctor will often combine hormonal support through the use of bio-identical hormones together with nutritional, herbal, dietary and lifestyle recommendations for a comprehensive treatment plan.  We will also work with you to support optimal functioning of different body systems such as our liver, digestion, nervous system and immune system.  This will allow treatments to be more effective and sustainable.

To prescribe bio-identical hormone therapy, a naturopathic doctor must first pass a board-certified pharmacy exam.  At Naturopathic Foundations Health Clinic, Naturopathic Doctors Iva Lloyd, Kimberley Ramberan, Beata Skorka and Leena Athparia can prescribe bio-identical hormones.

For more information about bio-identical hormone therapy or to book a consultation with any of our naturopathic doctors please call Naturopathic Foundations Health Clinic at 905-940-2727.

Saturday, June 3, 2017

Are your little athletes running on empty?

By Dr. Nadine Cyr, ND

It takes a lot of energy to be a kid! Especially a little athlete.
Many calories are burned, electrolytes used up and muscle tissue torn down that need adequate protein to be rebuilt.

The summer sports season is upon us and this is the perfect opportunity to review our little athlete’s dietary habits to ensure adequate “sports” nutrition. Keeping a Food Diary for 5 days, recording all of the food and liquids consumed in a day, is a great way to see which meal and/or snack is balanced and which ones need improvement.

For those little athletes who may not be getting adequate nutritional support from their diet, these are simple and tasty ways to improve nutritional status – and athletic performance:

Provide a great way to boost nutrition in a tasty way. The recipes are endless and each smoothie can be tailor-made to a little one’s flavor likes and dislikes. Key ingredients include fresh or frozen berries or mango or pineapple, banana, coconut or other non-dairy milk, MCT oil, and high-quality protein powder. Dark leafy veggies such as baby kale and spinach can be added to a dark berries smoothie quite inconspicuously. There are many available options for blenders ranging from individual portion to family size.

Electrolyte Water
It’s easy to find natural alternatives to the commercial options of vitamin and electrolyte water.
Look for powder options with vitamin C, key electrolytes such as potassium, magnesium, chloride, sodium, and calcium. One serving size or half for those little ones can be added to their “sports water bottle” for sipping during their sporting activity.

Branched Chain Amino Acids (BCAA’s)
Are essential amino acids that make up approximately 1/3 of muscle protein. BCAAs help to reduce muscle fatigue during exercise, speed post-workout recovery, and help the body absorb protein.

Is crucial to nerve transmission, muscle contraction, energy production and bone and cell formation and helps regulate blood sugar levels. Magnesium is responsible for over 300 enzyme reactions in the body, yet, 80% of us are known to be deficient. One of the main reasons for such a high degree of deficiency is the because of the Magnesium-depleted soils in which our food is grown. Recommended Daily Allowances for Magnesium in children: 1-3 yrs: 80mg/day / 4-8 yrs: 130mg/day / 9-13 yrs: 240mg/day. There are many liquid and powder options to choose from (citrate will have a slightly more laxative effect then bisglycinate form) and dosing a few minutes before bed will not only help your little athlete’s muscles recover faster, it will help them sleep more deeply and soundly too!

The healthier your little athletes are, the stronger and less prone to injury they will be. It is definitely worth taking the time to look at their current nutritional status to make sure they are ready for the busy, summer sports season.
Dr. Nadine Cyr is a Naturopathic Doctor at Naturopathic Foundations with a focus on pediatrics and women's health. She has been a Naturopathic Doctor for over seventeen years and is passionate about finding and treating the underlying causes of dis-ease. To book an appointment with Dr. Nadine Cyr, please call the clinic at 905-940-2727.

Wednesday, May 31, 2017

Back to Basics: Top 10 Nutrients from Food

Do you sometimes ask yourself why you can't just get your multivitamins & minerals from food?  

The truth is that most people aren’t eating a healthy, balanced diet on a regular basis, even if they think they are. This may sound difficult to digest, but the reality is that what you think is healthy isn’t always the case. You may be eating a "healthy" diet which is not aligned to your body type, or you may not be absorbing your nutrients due to a weak digestive system.

Another reason why you may not be getting enough nutrients in your food is due to the modernization of food production. Farming methods have changed drastically in the last few decades in the interest of increasing quantity and profit, while compromising on quality. Food is picked before it is ripe and transported across the globe and artificially ripened. GMO foods are being grown in soil that has been overused and depleted in nutrients. For example, magnesium in food has rapidly declined because it is being grown in soil that is deficient in this mineral.

The good news is that there is increasing awareness about organic farming methods and local produce which is generally more nutrient-rich than conventional produce. When you eat organic, local produce, you benefit from the natural synergy of nutrients in whole foods – vitamins, minerals, enzymes and prana or qi (life force). Try going to a local farmer’s market this season, or growing edible plants in your backyard - you can definitely see, taste and feel the difference.

If you are trying to address your nutrient deficiencies through diet, keep in mind that you need to make a consistent effort to have an impact. If you are unsure if you are deficient in nutrients, there are many tests available through your naturopathic doctor to identify deficiencies and excess of heavy metals. Read more below on 10 nutrients you can get from your diet.

Top 10 Nutrients You Can Get from Food

1. Iron :

A crucial building block for hemoglobin, iron plays an important role in building blood. Meat is a rich source of heme iron (the type of iron our body uses in blood). It is best to choose meat that is lean and organic. Vegetarian sources of iron are non-heme iron forms and require consistency in the diet as they can be more challenging for some individuals to absorb.  You also need to be aware that iron absorption can be reduce with foods heavy in fibre or oxalates. If you would like to build your iron levels through diet, please speak with your naturopathic doctor on ways you can successfully do this.
Iron-rich foods include: liver, kidney, fish, meat, poultry, eggs, dark green leafy veggies, beets, whole grains, pumpkin & sunflower seeds, nuts, raisins, prunes, dates and legumes.

2. Zinc : 

This mineral is involved in numerous enzymatic processes in the body, and is known for supporting wound healing and skin issues. It is a crucial factor for building the immune system, and essential for male health.
Zinc-rich foods include: shellfish, red meat, whole grains, legumes, nuts (cashews, pumpkin, sunflower seeds), mushrooms and eggs.

3. Selenium :

This is an essential mineral that plays a critical role in reproduction, thyroid metabolism and protection from oxidative damage.  Though you don’t need a lot of it, if you are deficient, your body can’t do everything it needs to.
Selenium-rich foods include: brazil nuts, garlic, onions, broccoli, tuna, halibut and other animal protein.

4. Calcium: 

This is the most abundant mineral in the body and is crucial in building bones & teeth. It is also involved in muscle contraction, signaling between cells and nerve transmission. Pregnant mothers and growing children require abundant Calcium and minerals in the diet, and they need to make sure they are getting enough in the diet or with supplementation. It’s a myth that you can only get calcium from milk. If you are unable to take dairy products, there are many other sources of calcium.
Calcium rich foods include: dark leafy greens (kale, dandelion, spinach, broccoli), almonds, walnuts, sesame seeds, kale, tofu, salmon & sardines (with bones) and dairy (if able to digest). 

5. Chromium: 

This mineral is required in the body in trace amounts and plays an important role in blood sugar regulation, as it enhances the action of insulin. Those who have concerns about preventing or managing diabetes should speak to their naturopathic doctor on how much chromium they need.
Chromium rich foods include: broccoli, potatoes, meat, poultry, shellfish and whole grains.

6. Iodine: 

This trace mineral is a crucial factor in producing thyroid hormones which regulate your body's metabolism. Certain areas are lacking Iodine in the soil which results in Iodine deficiency.
Iodine-rich foods include: seaweed (kelp, nori, wakame). Found in seafood & dairy in smaller amounts.

7. Magnesium: 

This mineral is a cofactor in hundreds of reactions in the body involving muscle and nerve function, protein synthesis and much more. Magnesium promotes relaxation and helps build bones & teeth. If you are struggling with muscle tension, anxiety, check with your naturopathic doctor to find out if you may be deficient in Magnesium.
Magnesium-rich foods include: almonds, cashews and other nuts, green leafy vegetables, cacao, quinoa, whole grains, avocado and other vegetables.

8. Vitamin A: 

This is a fat soluble vitamin known for it's role in supporting vision, as well as reproduction and immune function. In excess dosage, vitamin A can be toxic during pregnancy so it's important to speak with your naturopathic doctor on how much Vitamin A you should be getting.
Vitamin A rich foods include: sweet potato, carrots, liver, butter, egg (yolk) and fish oil.

9. Vitamin B: 

This group of vitamins has a wide range of vitamins ranging from B1, B2, B3, B5, B6, Folate, B12 and are involved in energy production in the body, nerve tissue, blood formation and much more. These vitamins are widely available in food, so if you are eating a balanced diet with variety, it is not difficult to get your B vitamins from food. A lot of food is also fortified with B vitamins (cereals, pasta,  alternative milks etc).
B vitamin rich foods include: bee pollen, dark leafy greens, sunflower seeds, animal products (B12) and fermented foods. To learn more about foods rich in specific b vitamins, speak with your naturopathic doctor to help identify foods that are beneficial for you.

10. Vitamin C: 

This water-soluble vitamin is an anti-oxidant that is essential in keeping your immune system strong. It also helps repair tissue (after an injury or surgery) as it is a backbone for collagen and connective tissue. Unlike in animals, humans cannot produce vitamin C in their body and require it in their diet. There are more foods than just orange juice that are rich in Vitamin C such as: guavas, red & green peppers, dark green leafy veggies, broccoli, brussels sprouts, strawberries, papayas, cabbage, citrus fruits, amla berry (used in Ayurvedic medicine).

Click here to read more in this handout: Food Sources of Vitamins & Minerals 
Including some of the foods above on a regular basis can help you stay healthy. A balanced diet not only includes what types of foods you eat, but also at which time in the day & season, and according to your body type. If eating healthy is a challenge for you or if you have specific health concerns, there are many options for supplementation. In conditions such as osteoporosis, anemia, stress, active lifestyle, and pregnancy, there are extra demands on the body which may require you to supplement in addition to eating healthy. If you have digestive issues, even if you are eating right, you may not be breaking down and absorbing nutrients well enough to meet your body’s demands. There are a variety of good quality whole food supplements on the market which have concentrated nutrients from food. If you are interested in learning more, come by the clinic for a free sample and meet our naturopathic doctors to customize a diet plan for you.

Dr. Leena Athparia is a naturopathic doctor with specialized training in Ayurveda and can help you identify your constitution to guide you on a customized health plan – whether you have specific health concerns or just want to promote general wellness. Please contact Naturopathic Foundations at 905-940-2727 or email to book an appointment with Dr. Leena Athparia ND.