All posts by Sushma Shah

PMS Premenstrual Syndrome

PMS – PREMENSTRUAL SYNDROME

Premenstrual Syndrome is a disorder that effects up to 75 % of the women with at least one or more symptoms up to 2 weeks before menstruation begins to varying degrees and usually goes away with the onset of the period and a couple of days during the period.  Up to 5 % of the women suffer from PMDD or premenstrual dysmorphic syndrome – which is a more severe form of PMS.

What are the symptoms of PMS or Premenstrual Syndrome? The symptoms can show up anytime between puberty and menopause and can vary in strength and type of symptoms.

Some of the classic symptoms include:

  • Abdominal bloating
  • Acne
  • Anxiety
  • Backache
  • Breast swelling and tenderness
  • Cramps of varying degrees
  • Depression
  • Digestive disturbances
  • Food aversions and cravings
  • Fainting spells
  • Fatigue
  • Irritability
  • Insomnia
  • Joint inflammation or pain
  • Moodiness
  • Water retention
  • Weight gain

In PMDD or premenstrual dysmorphic syndrome, the symptoms are much more severe, especially the emotional symptoms such as anxiety, irritability, and depression symptoms. With Premenstrual Dysmorphic Syndrome – drastic mood swings, outbursts of anger, violence and thoughts of suicide may be experienced, and are quite often related to the changes in hormones before the menstrual cycle begins.

Both PMS and PMDD can impact quality of life, work, and relationships.

What are the different types of PMS?

There are 4 different types of PMS. These are

PMS – A (ANXIETY) – primarily related to mood swings, irritability, and erratic mood changes. Most likely related to estrogen dominance relative to progesterone.

PMS – C (CARVINGS ESPECIALLY CARBOHYDRATES) – A sudden increase in cravings for carbohydrates, sweets and of course chocolate! Related to adrenal fatigue, lack of magnesium, and low amounts of circulating serotonin – your feeling “good” hormone.

PMS – D (DEPRESSION) – Feeling low and sad primarily before the onset of the period, and usually symptoms diminish with the period. Primarily related low amounts of serotonin or hormone imbalance, or thyroid issues. If you are however experiencing feelings of depression throughout the month, regardless of the time in the month, please talk to your health care provider.

PMS – H (HYDRATION) – This type of PMS is related to excess water retention or over hydration in the body. Abdominal bloating, sudden weight gain, breast swelling / tenderness are some of the symptoms seen in PMS – H. A diet high in salt, stress, adrenal and female hormone imbalance – especially excess estrogen can cause these symptoms prior to the menstrual cycle.

PMS – P (PAIN) – Not well researched or understood yet. Primarily related to pain – significant back pain and bad cramps in the pelvis region, due to pro inflammatory prostaglandins that are released in large amounts as the endometrial lining is shed, causing blood vessel constriction and painful menstrual cramps.

What can you do to alleviate the symptoms of PMS or PMDD ? How can my naturopathic doctor help me with addressing my PMS issues?

  1. If you are experiencing symptoms of PMS or PMDD, it is very important to first identify what your hormonal status is, in terms of estrogen, progesterone, testosterone, cortisol and thyroid hormones, along with your neurotransmitter balance.
  2. Diet, nutritional status, and lifestyle factors also play a huge role in how intense your PMS symptoms maybe.
  3. As Naturopathic doctors as we can help identify the root cause of your PMS symptoms through a comprehensive assessment of your symptoms, and test your bioavailable hormones, and provide you with natural treatments and therapies such as natural supplements, dietary and lifestyle modifications, alternative and holistic treatments that will not only help manage your symptoms of PMS but also improve your overall wellbeing.
Cashews

Want To Reduce Your Cholesterol Levels And Weight – Start Eating Cashew Nuts!

What – Cashews? 

I always thought that this creamy yummy tasting tree nut was full of fat, and not as healthy as other nuts. Cashew nuts have a high content of fat, but it turns out that a lot of it is good fat along with a good amount and protein and various minerals!

Yes, you read it correctly. Most of the fat contained in cashew nuts is monounsaturated fat or MUFA (80%) and polyunsaturated fat or PUFA (20 %), which can lower LDL or bad cholesterol levels, and triglyceride levels as well, and this in turn reduces the risk of cardiovascular disease, blood pressure, strokes, and heart attacks and aid in weight management. However, just like everything in life moderation is key. A healthy serving of cashew nuts = a maximum of 16 to 18 whole medium sized raw unsalted cashews per day, and not more than that.

Based on the USDA nutrition data base, one ounce or 18 whole raw cashews contain:

  • Energy – 157 kcal 
  • Protein – 5.16 g
  • Total fat – 12.4 g
  • Saturated fat – 2.21 g
  • Fatty acids: Mono – unsaturated fats – 6.75 g
  • Fatty acids: Poly – unsaturated fats – 2.22 g
  • Carbohydrate – 8.56 g
  • Starch – 6.66 g
  • Calcium – 10.5 g
  • Magnesium – 82.8 mg
  • Selenium – 5.64 mg
  • Folate – 7.09 ug
  • Phosphorous – 168 mg
  • Potassium – 187mg
  • Iron – 1.89 mg
  • Among various other nutrients, vitamins, and minerals in smaller quantities.

What Are The Benefits Of Monounsaturated Fats Or MUFA And Polyunsaturated Fats Or PUFA?

MUFA and PUFA help lower serum cholesterol levels, LDL cholesterol levels and triglyceride levels, hence lower the risk of cardiovascular disease. In epidemiologic studies by Trichopoulou in 2003, the high fat diets of people in the Mediterranean countries have been associated with lower cholesterol levels and CHD incidence. 

Among other factors, the main source of fat is olive oil in Mediterranean diets, which is high in MUFA or monounsaturated fats. Of course, having a diet that is high in fat in general does not help risk of heart disease and atherosclerotic plaque formation. So healthier habits, more fiber, more vegetarian proteins, moderate levels of physical activity and stress management all help in keeping your heart healthy.

Cashews also contain a healthy amount of the mineral Magnesium.  On average, our body only contains one ounce of magnesium, but this is a very vital nutrient to several body functions. Some of the benefits of magnesium include:

  1. Is involved in energy production and nerve function
  2. Helps protect against irregular heartbeat (arrythmia) and heart disease
  3. Helps relax the muscles, lower blood pressure and expands lung airways
  4. Helps muscular pain issues such as fibromyalgia
  5. Helps improve PMS (premenstrual syndrome)
  6. Helps in insulin resistance and preventing complications from Diabetes
  7. May also help to increase bone density in postmenopausal women and improves the assimilation of calcium into the bones

I recommend trying different nuts if you are not allergic or intolerant to them, as like with cashews, other tree nuts have health benefits too, besides tasting great. Always choose the unsalted kind wherever possible. It is good to have a variety of foods in general.

Gut Health / Digestive Health

A Functional Approach To Gut Health / Digestive Health

There has been a lot of talk about gut health in the past few years, and how your gut health impacts your whole body – your immune function, mood, focus, energy, skin, weight, recovery from illness and of course digestive symptoms.

What is gut health?

Gut health refers the physical and physiological state of the digestive system, starting from the mouth to the rectal region, and everything in between. Some of the most common symptoms people associate gut health with are IBS, gas, bloating, constipation, diarrhea, heart burn, nausea and vomiting and these are also the most common reason why people seek medical help.

Gut health is affected by various factors, including an unhealthy gut microbiome, quality and quantity of nutrition, the physical health of your gut, poor sleep hygiene, and of course stress.

How can I improve my gut health naturally?

1. Address your gut bacteria / gut microbiome.  A lot of resources mention taking different types of prebiotics and probiotics, eating fermented foods, digestive enzymes, high fiber foods, trying various supplements etc. The problem that I have found with this generalized approach for a lot of patients is that it does not address the actual problem at all and can quite often affect the gut in a negative way.

To address your gut microbiome, it is important to first identify what your gut microbiome consists of and what is going on with your digestive system in terms of digestion, absorption, elimination, quality and quantity of good and bad bacteria, if there are any parasites or an overgrowth of yeast or bacterial overgrowth in the small intestines ( SIBO), dysbiosis and if there is any inflammation.  A comprehensive digestive stool test will help identify all of the above, and allows for a  solution focused naturopathic treatment plan. 

2. Quality nutrition – we are what we eat and what we absorb from it and what we are exposed to. Basically, a diet high in processed foods, refined sugars, additives, and carbohydrates is no go. Additionally drinking too much alcohol and antibiotic use in some cases can also have a negative impact on your gut. Dehydration also impacts the quality of your stool. Addressing these will help address some gut health issues. It would be a good idea to rule out food allergies, sensitivities, and intolerances and get proper nutrition and diet counselling based on the results.

What is the difference between a food allergy, food intolerance and food sensitivity?

food allergy is a classic food allergy and mediated by IgE antibodies and may also be severe or life threatening. 

food intolerance refers to an inability to tolerate (digest, absorb or metabolize a food component such as lactose or gluten intolerance which can cause symptoms of gas, bloating and abdominal distension) and does not involve the immune system.

food sensitivity refers to an adverse reaction to a food and appears to involve an inflammatory immune response that may be local or systemic. These are the hidden food allergies or delayed food hypersensitivities and involve the innate or non- specific immune system and cause inflammation. A non- celiac gluten sensitivity is believed to be such an innate immune response.

Testing for food sensitivities/ allergies/ intolerances has been become very popular for assisting individuals in identifying and eliminating food triggers, however, getting the right test is equally important. Talk to your naturopathic doctor first to get the proper guidance as to what kind of food allergy or sensitivity testing you need based on your symptoms and comprehensive assessment.

3. Lifestyle modifications for improving gut health.

Exercise – Movement is life!  Did you know that exercise can impact and change the composition and diversity of the gut microbiome within just six weeks in leaner individuals, independent of diet and other factors, based on a study from the University of Illinois

Based on the study, subjects that performed cardiovascular exercise for 30 – 60 minutes three times a week for 6 weeks had a higher proportion of butyrate producing microbiota – a short chain fatty acid the helps in reducing inflammation and promotes healthy intestinal cells in conditions such as IBD for a faster recovery. 

Stress management – Sleep loss, mental and physiological stress can impact the composition of the gut microbiome and inflammation. Based on this review article in Frontiers in psychiatry, gut microbiome not only affects the digestive, metabolic, and immune functions but also regulates sleep and mental states through the microbiome – gut-brain axis. Emotional and physiological stress can affect the gut microbiome and may affect sleep, the body’s circadian rhythms, metabolic state, and affective disorders! Hence managing stress and anxiety through various stress management techniques will also help your digestion and keep your gut health in balance.

If you are having digestive issues, such as IBS, IBD, SIBO, Crohn’s, Colitis or Heartburn or Acid Reflux issues, and would like to better understand what is affecting your gut health and what you can do to optimize it naturally with naturopathic treatments, please call us at 416 913 4325 to schedule an initial naturopathic consultation with Dr. Sushma Shah, ND.

Happy New Year 2022!

Happy New Year everyone!

Wishing You a Safe and Healthy New Year 2022 filled with Happiness, Joy & Love. The past 2 years have been challenging for most of us, so let us hope and pray that the worst is behind us and that 2022 brings with it lots of positivity, optimism, and great motivation for the greater good.

As always, I find creating a list of resolutions or goals for the year are helpful and something to motivate you when you are feeling down and not in the mood, so here is my list of naturopathic resolutions for 2022.

New Year Resolutions 2022 for better health and optimal wellbeing:

  1. Stay hydrated. Yes, this is an important one as a lot of people do not put this on their health priority list. Drink at least ½ your body weight in ounces. Why put in on as a resolution you ask – it is simple and easy to achieve for better health!
  2. Be kind and forgiving to yourself. Let bygones be bygones. No-one else can do this for you. If the last 2 years have taught us something, it is that time is limited so make sure you make it a priority to spend quality time with yourself and your loved ones our furry families included. You never know when that may change.
  3. Take more time to reflect upon your health, physical well-being, and your emotions. Start with at least 30 minutes a day if not more. A simple walk daily to clear the mind and breathe is a good start and great for the mind and the body.
  4. Only purchase if it is an absolute necessity. Create less waste and recycle more, buy less of the abundance, give more to those in need. Go through your closets first and see what you already have hiding in the back before you click that buy button.
  5. Give up the habits and addictions that are putting a strain on your relationships and commitments. We are here to help. We offer hypnotherapy services to break these habits and addictions that are self-sabotaging you.
  6. Add more vegetarian or plant-based proteins into your diet and less red meat. It is healthy for your body and helps reduce our carbon footprint.
  7. Eat more organic colorful vegetables and fruits, whole foods and nuts and seeds to supercharge your body with nutrients and vitamins to stay healthy. By local as much as possible.
  8. Shake that body – find an activity, exercise, yoga, dance, or fitness routine you like. Start with a simple plan and make sure you do not overcommit. Re-evaluate in 1 month. Are you keeping up with your goals or do you need to find something else that works with you?
  9. Learn something new or restart your hobbies that you have shelved away because life happened. Creativity keeps that mind healthy.
  10. Stop making excuses for yourself. Life will pass you by. Laugh, Be Happy and Creative, Stress less and sing more!

I hope you make this the year where you achieve the goals you set out for yourself! We are always here to help you with any health goals you have for yourself and your family, so let us know if we can be of help with naturopathic medicine and other holistic therapies such as Acupuncture, Registered MassageTherapy and Reiki. Wishing you the very best of health for 2022!

Immune System

How to boost your immune system naturally

The best defense we have against infections and disease is our body’s natural immune system. Overall, the body possesses its own remarkable internal defence system to help fight infections and germs that we are exposed to on a day-to-day basis. When a healthy body is attacked by germs, our immune system quickly eliminates them. Once attacked by these foreign substances, the body also receives lasting immunity from the antigen as the body learns to recognise it and fight it off. The immune system develops specific antibodies designed to match and destroy these foreign invaders.

The immune system unfortunately can be weakened by various suppressors such as surgery, long and chronic illness, extreme physical and emotional stress – such as the pandemic  we are going through right now, improper nutrition, lack of sleep, exposure to toxic chemicals and immunosuppressing medications.

Ways to strengthen your immune system

The immune system is a complex system of specialized cells that defend the body from infections and disease-causing organisms. The lymphatic system, the liver, spleen, and the thymus all share a responsibility in resisting disease. To keep the immune system working in top condition, there needs to be a harmonious balance in the various systems of the body. So how we create that balance?  Let’s start with the basics:

1. A healthy lifestyle is one of the key steps to get your immune system working properly.  I cannot stress this enough. In practice, I cannot tell you how many I have seen huge improvements in the immune response when clients change habits to a healthier lifestyle, and the frequency and duration of colds and flus drop dramatically, among other health improvements. So, what are some of changes you could make to have a healthier lifestyle?

  • Try to reduce stress.
  • Have a diet that is nutritious. A diet that is high in good quality proteins, vegetables, and fruits.
  • Exercise regularly. Going for walks in nature is good for the mind and great for the body and helps to reduce stress as well. 
  • Try to sleep at the same time daily and get at least 7 – 8 hours of sleep and allow the body to recharge.
  • Quit smoking. With Every puff you inhale over 60 different harmful chemicals directly into your lungs.
  • Drink – plenty of water, and if you drink alcohol, decrease your intake of alcohol.

2. Improving immunity with herbs, supplements, and vitamins

Walk into a health food store and you will see aisles full of health products, vitamins and supplements that make various claims of health boosting benefits, right?  Go online, and you can read about all types of vitamins and herbs that claim to be helpful for various ailments. 

Here is my recommendation when it comes to taking various vitamins and supplements. There are immunologic problems related to specific nutrient deficiencies in the body. However, to identify what these deficiencies are, talk to your naturopathic doctor first before starting any supplements or vitamins.

Listen to the health professionals. Naturopathic doctors have excellent training in this area and have the knowledge to suggest a product or a supplement based on a proper assessment.

As a naturopathic doctor, to improve your health and immune function naturally, especially if have been getting sick frequently, and have colds, flu and other respiratory illness that last a long time, the first thing I usually recommend after a comprehensive symptom intake, is a battery of tests to check for the immune function, adrenal status, and vitamin- mineral status.  

Once we identify what is lacking in the body, recommendations for specific vitamins, herbs and supplements are made based on that, and I have found that to be the best way of improving not just the immune system, but overall health as well. 

Please ask your doctor or naturopath before starting on any supplements. It is better to first identify the cause and then treat it with the right remedies, even though those mentioned above have minimal side effects.

If you are interested in improving your health and wellbeing, or improving your immune system, call us today to schedule your initial naturopathic consultation with Dr. Sushma Shah, please call us at 416 9134325 (HEAL) or email us [email protected]

* DISCLAIMER: The information on this article is the property of Dr. Sushma Shah, Naturopathic Doctor, and is not intended to treat, diagnose, or cure any diseases or promote any services or products mentioned on the website.

Happy New Year 2021

Wishing you a very Happy New Year filled with lots of Health, Happiness and Peace this Year!

We look forward to helping you and your family with your Health and Wellness goals this year be it in person or virtually! Here are some health tips to live by this New Year and otherwise:


1. Let bygones be bygones. Let go of the past so you can move on and look forward to a brighter and more uplifting future. An emotional hurt, upset or injustice caused by someone else’s behavior can only be extinguished by you by letting it go. Understand that whatever was said or done by the other party is a reflection of them and not you and if you allow it to affect your peace, you are doing a disservice to yourself.  

2. Get moving! Try to fit in at least a 1/2 hour of some form of physical activity daily – outdoors if possible. Being out in Nature is good for the heart and your mind. If you are unable to go outdoors, find an activity indoors – be it stretching, yoga, some form of activity in a home gym – on a treadmill, rowing machine, elliptical machine, stationary bike or whatever you fancy as long as its heart and body healthy. 

3. Do not be afraid or apprehensive of trying something new! You never know how you will feel about it until you try it out. Try a new activity whether it be indoors or outdoors – nature hikes, bird watching, winter activities where available, home gardening indoors, painting, writing just to name a few. You can find wonderful courses online these days so there is no excuse! How about trying new therapies for your health and wellbeing?  We offer a variety of healing therapies in a safe and clinic environment such as hypnotherapy, different types of massage, Reiki courses, cosmetic and traditional acupuncture among other therapies at our naturopathic clinic. Give us a call to set up an appointment.

4. Get colorful with your foods. I know that most are us are comfortable to with same foods day after day. I highly recommend adding some color to your diet – in terms of fruits and vegetables – try to add more of the reds and orange colored produce such as peppers, carrots and sweet potatoes which are high in antioxidants. Try to have a variety of foods in your diet – in terms of nuts, seeds, healthy oils, grains if you tolerate them well, legumes, beans and lentils which are full of vitamins, nutrients and fiber for a healthy gut. Try to decrease your intake of caffeine and try some alternate herbal teas which have wonderful health benefits as well, such as jasmine green tea, holy basil or rooibos tea. Try to sweeten your foods with coconut sugar, honey or stevia instead of refined sugar. 

5. Embrace change and do not be afraid of it. This past year has taught us a lot in terms of being patient, resilient and sacrificing when faced with adversity and challenges that have affected all of us personally and globally, in one way or another. We have missed being with our families in person, put on hold and had to postpone major celebrations and life events, so that we can protect those that are vulnerable and doing our part in safe guarding the health our loved ones. We have all changed in some way or another, we may not realize this, but I believe all of this has made us stronger, more compassionate and caring towards what matters in life. 

We, at the Nature’s Intentions Naturopathic Clinic are really excited to help you with your Health and Wellness goals this upcoming year! Let’s work together on making it your healthiest year naturally!

Resveratrol

You may have heard of Resveratrol or seen many articles with hyperbolized headlines describing its health benefits. Resveratrol is naturally present in grapes, red wine, peanuts and some berries, and is found in up to 70 plant species.  It is expected to act like an antioxidant in the body and aid in protecting the body against damage.

If these titles like “How Red Wine Keeps Us Healthy”, or “Red Wine Consumption Could Fight Dementia” seem a little unbelievable to you, it’s because it might just be too far-fetched. Many manufacturers have tried to capitalize on this trend by selling resveratrol and advertising it as a fountain of youth elixir or a weight loss supplement. Whether or not resveratrol can deliver on these promises (and many more) is yet to be seen. Let’s talk about the basics first.

What is resveratrol?

Resveratrol (3,4′,5-trihydroxystilbene) is a compound that has antioxidant properties and is found in various foods such as peanuts, pistachios, grapes, red and white wine, blueberries, cranberries, cocoa and dark chocolate. The plants make resveratrol as a protective mechanism to fight fungal or bacterial infection, ultraviolet radiation, stress, and to withstand a lack of nutrients and injuries. Resveratrol is part of a group of polyphenolic compounds called stilbenes. It is a fat-soluble compound that demonstrates antioxidant properties, as well as cardioprotective, neuroprotective, anti-inflammatory and anticancer activities.

Resveratrol is a phytoalexin. A phytoalexin is an antimicrobial substance that is found in the leaves, skins, and petals of plants such as grapes, which are highly prone to fungal infections. It is synthesized as needed and accumulates rapidly at areas of pathogen infection for plant protection. 

Since the early 1990s, with the discovery of the presence of resveratrol in red wine, the scientific community has been researching the effects of resveratrol on health and a growing number of reports have indicated a possibility for future positive results. The information currently available regarding resveratrol remains confined to experiments tested on animals and in test tubes. As the research conducted to date is ‘preclinical’ there is little information about resveratrol’s effects in humans. 

The few studies linked to humans give us specific information with respect to supplemental forms of this compound. It is perceived that resveratrol may lower blood pressure, decrease inflammation, and protect against cancer and cardiovascular disease. These positive studies come from cultures of cells or laboratory experiments with specimens such as fruit flies, mice or yeast. There is virtually no information on its long-term effects or appropriate dosages, therefore we lack a clear guidance on how to use resveratrol effectively for our health.

As a result, all side effects are also unknown. This stilbenoid has a chemical structure that is similar to that of a female hormone. In some cases, resveratrol is seen to block this female hormone and in others boost the hormones’ activity. This could also cause an interference with other medications. Test tube studies with high doses of resveratrol have shown to stop blood clotting which could increase the risk of bleeding for humans and interfere with blood thinners. Once again indicating that the proper use of resveratrol supplements is currently ambiguous.

The in vitro results do show promise that resveratrol could be used to aid the human body in a fashion similar to its purpose in plants. However, beyond the dose received from dietary sources, there is not enough evidence to justify a recommendation for the administration of resveratrol. Experts agree that it has potential for immune support, so if you believe resveratrol will help you stay healthy, it’s far better to consume it, and other antioxidants, naturally. You can’t always trust the source of the extracted resveratrol from these marketed “anti-aging” pills, moreover you can get many more benefits from eating fresh fruits and nuts. 

Forest Bathing

What is Forest Bathing?

Visualize a warm summer day, the sun is shining, the skies are blue, and you are out in nature, hiking a beautiful forest trail. You see tall tree canopies above you, lush green epiphytes growing on the tall tree barks, the damp smell of the earth, with dark green moss growing on it, funguses and mushrooms growing at the base of the old thick exposed barks of the trees, critters and squirrels foraging the earth, the crisp, cool air under the canopies, and the sun rays shining through the tall trees. You hear a gentle stream running across the trail, you see wild orchids and trilliums, you smell the fresh sweet scent of blooming wildflowers. Ahhh. as you let that breath out, all the stressors of life, relationships, work, living in urban dwellings melt away. This is essence is what I would call North American Forest Bathing

What is Eco – Therapy?

Nature therapy or eco-therapy encompasses a group of natural techniques and treatments involving nature in order to better one’s overall health. A lot of the unique lodges of the National Geographic seem to capture this essence of Eco-Therapy such as Mashpi Lodge in Ecuador.  An individual’s mental or physical health can be improved with their presence outdoors. The design for ecotherapy is based in the connection to the earth and the earth’s self-righting and complex systems of balance. An individual’s ability to harmonize with these systems aids in improving mental health.

Our current and popular custom of taking vacations where we often travel to tropical places, national parks, cottage country, or camping sites, speaks to some evidence that we rejoice in such environments in order to feel relaxed. Traditionally, time spent outdoors was a common part of everyday life. Since the industrial revolution and the creation of the modern civilization we have lost touch with nature. As a consequence of industrial growth there now exists an addition of pollution, crowded cities and a lack of wide-open green spaces, a connection to the earth, and physical activity, leading to a less healthy lifestyle. Furthermore, we have become wired to our screens and addicted to fast foods, often feeling tired and nerve shaken. An Australian professor coined the term psychoterratica, to define the state of mental well-being and the trauma caused by distance from nature. Nature therapy is much more than a recently revived health trend. 

Forest bathing is a practice that is decades old, first coined by the Japanese as shinrin-yoku which means “taking in the forest”. In the 1980s, the Japanese government began noticing the negative effects of the tech boom on city dwellers such as depression, fatigue and distraction. Citizens were prescribed to spend more time in rural environments to improve their well-being. Forest bathing is an integral part of Japanese medicine used for healing and preventative health care. The concept, however, has been circulated in many cultures for ages. A considerable amount of scientific research regarding the relationship between health and nature has proven many benefits for the mind, body and spirit.

The effects of forest bathing and nature therapy has been analyzed for a long time. The Japanese government has funded 4 million dollars since 2004 for forest bathing research. Spending time in nature lowers cortisol levels (a stress hormone) and prompts parasympathetic nervous system activity responsible for rest and slowing down heart rate. Stress plays a role in many maladies such as headaches, high blood pressure, heart problems, diabetes, and skin conditions. In one study conducted by psychologist Terry Hartig, participants who walked through nature for a period of time reported more positive emotions over those who performed other activities within an urban setting. Another case is a 2007 study where 50% of an increase in levels of natural killer cells (immune system cells) was exhibited in participants who spent two hours walking through a forest over a two-day period. These positive effects lasted well after the trip.

Trees and plants release antimicrobial compounds called phytoncides that are meant to protect from germs. The effect of the essential oils secreted by trees on human immune function significantly increases natural killer cells activity. Natural killer cells are important for fighting diseases as they attack infected cells. Phytoncide exposure not only improves immune system function but also uplifts mood and reduces anxiety and blood pressure.

Experiencing the organic essential oils directly from the source positively impacts people due to their wide range of benefits. Depending on the type of vegetation provided by your chosen location for forest bathing you can encounter these clean scents naturally. The sweet floral scents from plants like lavender promotes relaxation as it reduces stress and anxiety and improves sleep. Another example includes the musky scents of pine, cedarwood, sandalwood, balsam fir, tea tree etc. Some of these have wonderful preventative antiseptic properties, provide relief from inflammation or improve concentration.

Forest therapy or forest bathing is not just a regular hike on a trail. Walking through the terrain is only a part of the practice and it provides a great source of physical activity important to health. Connecting to the earth and its complex systems assists in creating a natural balance for the body and mind. The idea of forest bathing is to have a mindful experience with nature similar to meditation. You can go to any forest, park, conservation area or provincial park and without any destination in mind walk under the canopy of trees or sit and reflect. Take your time to find peace with the land, become fully immersed in the environment. Breath in the fresh scents, feel the earth and relax. Try it with a guide or explore on your own.

Forest bathing is the most accessible treatment. Currently there is a Global Institute for Forest Therapy. Japan now has 62 designated therapeutic woods. Finland’s tourism is advertised as the forest bathing destination. There are forest therapy guides and certification programs throughout the United Kingdom and North America such as the Association of Nature and Forest Therapy Guides and Programs. Here in Canada we are privileged with a wide expanse of natural reserves and parks to explore. When you begin your gentle path to wellness remember to respect the natural balance of the land.

References:

https://www.giftoftheforest.com/about-gift

https://www.ncbi.nlm.nih.gov/pubmed/20074458

https://www.weforum.org/agenda/2019/03/psychoterratica-is-the-trauma-caused-by-distance-from-nature/

Happy New Year 2020

Happy New Year to everyone! Happy New Decade!  What would you like to accomplish in this New Year and Decade? What would you change in relation to you if you could this year? 

If you could: 

  • Be kinder to Yourself
  • Be more Confident
  • Have better Self Esteem
  • Manage Stress Better and Feel Less Anxious
  • Break the detrimental habits that are affecting your health and the wellbeing of your family
  • Be Happier and Healthier
  • Look and Feel your Best
  • Be more Motivated to break the old patterns that are holding you back in Life
  • Stop Procrastinating
  • Fight your Fears
  • Sleep Better

If you could would you change any of these habits in an hour? If you replied “YES” to any of the above, we can help you. Hypnotherapy is a time – tested therapy and has been extremely effective in helping people change lives for their betterment. Instead of making resolutions that you know you would not keep, make one that will actually change your life! Try clinical hypnotherapy and be amazed at the changes that come about as a result of investing in yourself! Be the best self you can be this upcoming year and decade! Call us Today for an appointment that will change your life and improve your health and wellbeing!

All About Canker Sores

Dealing with canker sores or mouth ulcers naturally

Are you getting canker sores or mouth ulcers in your mouth often?  Canker sores look like little whitish or yellow ulcers or lesions with a red border that can be very painful and can form anywhere on the lining of the mouth or cheek, or lips, sides of the gums and tongue. They could be singular or come up in multiples, and can be distinguished from a cold sore ( caused by Herpes Simplex virus) as the former is an inflammation rather than the latter which is an infection and causes a blister on the affected area.

What to expect?

A canker sore, known medically as aphthous stomatitis, starts with localized tingling and sometimes numbness. Within a day, a small ulcer forms containing a coagulated mixture of fluids, bacteria and white blood cells, usually on the inside of the lip or cheek, but sometimes on the tongue or roof of the mouth. The most common type called minor aphthae, is less than a fifth of an inch across. Although they are not a threat to health and a sore heals without a scar in 10 days or less, they can be exquisitely painful and make it difficult to eat and speak. In contrast, major aphthae are one-fourth of an inch across or larger, they can last for weeks, and often leave scars. Both types of canker sores tend to recur two or three times a year.

Symptoms

  • Localized pain and tingling in the mouth or inner lip, especially when a sore is touched or exposed to spicy or acidic foods.
  • One or more white or yellow ulcers with red margins.
  • Possible swollen lymph nodes in the neck, fever and general malaise.

Who is at risk?

Canker sores occur most often teenagers and young adults, and women are affected more than men. They often develop during times of high stress and fatigue. Hormones may play a role, because many women get them just before menstruation. Nutritional deficiencies—especially of iron, folic acid, and vitamin B12—can increase the risk of canker sores or mouth ulcers. Some people find that ingredients in some toothpastes or mouthwashes and certain foods—trigger the sores; other risk factors include allergies, food sensitivities, irritation from dentures or orthodontic appliances, and a tendency to bite one’s lip or cheek. Smoking and chewing tobacco also tend to exacerbate canker sores.

Underlying viral infections or immunologic diseases can also play a role. Canker sores are sometimes associated with Crohn’s disease, which primarily affects the bowels.

Home remedies for cancer sores

  • Until the sore heals, forgo spicy, alcohol and acidic foods, such as tomatoes and orange juice. 
  • Hold an ice cube against the sore to dull the pain temporarily. 
  • Before eating, try coating the sore with a protective paste, such as a slippery elm paste that you can make at home using slippery elm powder and aloe vera gel or water, to ease pain and prevent exposing it to irritating foods and fluids. 
  • Various gentle herbal mouthwashes may help but first talk to our naturopathic doctor to address the root cause first before starting any supplements, vitamins and herbs. 

If you are suffering from canker sores and want to address the root cause of the canker sores, please call the clinic at 416 913 4325 to schedule a naturopathic consultation with Dr. Sushma Shah, ND.