All posts by Sushma Shah

Caring For Your Tired Eyes Naturally

Walk into any drug store and you will notice shelves filled with expensive products that claim to refresh tired looking and puffy eyes. Eyes show age more quickly than the rest of the face because the skin beneath them is thin and lacks oil glands. Treat this skin very gently and use a light moisturizer daily to keep this skin soft and supple. Take short breaks during the day to relax your eyes.

Here is a simple eye exercise to soothe tired eyes and help relax the rest of the body.

Practice it often. Sit in a comfortable place with your feet flat to the ground. Rub your palms vigorously until they feel warm.  Close your eyes and cup your hands over your eyes. Adjust your palms to cover your eyes completely. Breathe in deeply to the count of five, and allow your mind to let go of all your stress and visualize a place that brings a warm and happy feeling. Do this for at least a minute, allowing the velvety darkness to soothe and refresh your eyes.

And the best part is it’s free!

By: Sushma Shah, Toronto Naturopathic Doctor, at Nature’s Intentions Naturopathic Clinic.

Natural Treatments For Diarrhea

Acute diarrhea is the body’s attempt to rid itself of toxins, irritants, parasitic infections in the intestinal tract. Acute diarrhea usually self limiting, and may come with other symptoms, such as nausea and vomiting, but it can be serious in young children especially because it can quickly cause dangerous dehydration.

In order to prevent this from happening, increase the fluid intake. Drink at least eight to ten glasses of fluids daily. I found that diluting pure apple juice with the fiber still in it was great to resolve diarrhea in kids. This would also help in replacing the lost potassium and is easily absorbed.

Traveler’s diarrhea usually results in increased frequency and amount of stool. The stools tend to become very loose, and one can have four to five loose or watery bowel movements each day. Other commonly associated symptoms are nausea, vomiting, diarrhea, abdominal cramping, bloating, fever, urgency, and fatigue. Most cases resolve in 1-2 days without treatment. 90% of cases resolve within 1 week. One can avoid getting traveler’s diarrhea by drinking bottled water when away from home, eating properly cooked foods, washing you hands before eating, and only eating raw foods that can be peeled.

Usually when traveling, I found the following quite helpful. Taking yogurt / kefir before and on the trip, along with herbal teas to minimize indigestion. Bananas are great to bind loose stools, so are apples.  Herbal teas such as peppermint tea works great for abdominal cramping. Talk to your naturopath before heading away to see if they can suggest certain natural or naturopathic supplements or homeopathic supplements that would help with prevention and treating diarrhea.

By: Sushma Shah, Toronto Naturopathic Doctor, at Nature’s Intentions Naturopathic Clinic.

Eating Well For Stress Protection

Stressful times call for healthful measures with regards to our diet to make sure that our adrenal glands work well and help our body adapt to stress well.

The adrenals are an integral part of the endocrine system of hormones, and optimal function is crucial for the functioning of thyroid and reproductive hormones.

Avoid foods that tax your adrenal glands, particularly sugar, alcohol and caffeine, the very things we crave when under stress.

Try to eat foods that are rich in nutrients, vitamins and essential fatty acids such as leafy greens, bright colored fruits and vegetables, nuts and seeds.

Keeping the body hydrated is extremely important as winter rolls around.

Try to get at least 8 glasses of water minimally.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Soy – Should You Or Shouldn’t You Eat It?

There has been a lot of controversy about soy and its benefits for human consumption, so here are some things to think about:

Soybeans contain high amounts of protein, including all essential amino acids (the only such vegetable source). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega 3 fatty acids and fiber.

Soy has compounds called isoflavones – Diadzein and Genistein, which are phytoestrogens. A phytoestrogen is a natural compound found in plants, including soy beans, legumes and whole grain cereals. Phytoestrogens mimic and supplement the action of the body’s own hormones, estrogen, i.e. it acts like a weak estrogen in the body. Fermentation increases the availability of isoflavones hence fermented soy products like natto, miso; tempeh; soy sauces; fermented tofu and soymilk are more beneficial for women. Phytoestrogens may also have anticancer benefits.

Soy is beneficial for perimenopausal or post menopausal women, who are low on estrogen and have are not on any hormone replacement therapy, however should be used in caution with women who have had high estrogen in the past and have taken birth control pills, hormone replacement therapy or any form of synthetic estrogen, as too much estrogen in the body does increase chances of getting certain reproductive cancers, hence, the lesson here is – soy’s benefit as a phytoestrogen is relative.

Soybeans also contain phytates, organic acids present in the hulls of plant seeds; this binds to iron and calcium in the intestines, rendering these minerals useless for absorption. Hence too much soy with dairy or calcium rich foods with spinach or iron rich foods might not be the best food combination. Consume soy that has been fermented, as this breaks down various inorganic components and activates various enzymes and stops the effect of phytates.

Soybeans also contain potent enzyme-inhibitors. These inhibitors block uptake of trypsin and other enzymes which the body needs for protein digestion. Normal cooking does not de-activate these harmful anti-nutrients, which can cause serious gastric distress, reduced protein digestion and can lead to chronic deficiencies in amino acid uptake. Fermentation of soy reduces these “anti -nutrients”.

Soybeans are legumes that are rich in dietary fiber. Soybeans contain both soluble and insoluble fiber. Soy fiber may have many health benefits such as lowering cholesterol, improving blood sugar control in people with diabetes, as well as improving bowel function.

Many soy foods are naturally high in calcium. In addition, soy also contains magnesium and boron, which are important co-factors of calcium for bone health.

And with the phytoestrogen effect, it is great for protecting the bone density of women in menopause because of the mild estrogenic activity and its rich calcium content.

A very large percentage of soy – over 90% – is genetically modified and it also has one of the highest percentages contamination rates by pesticides of any of the foods we eat. Hence going organic would be the better choice.

A large number of people do not tolerate soy to begin with therefore it might be a good idea to be tested for sensitivities/ intolerance to soy before eating or drinking it or for that matter substituting soy for milk.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Low Libido And Menopause

Women often complain about low libido or low sex drive when they enter their menopausal years and often ask for natural cures that would help bring up their sex drives and here is what I often ask them if its just hormonal changes that is causing this problem or other factors are at play, and here is what I have found.

Most couples at this stage in their life have families, jobs, kids and various stresses in their life that prevent them from thinking about how it used to be or how they used to feel towards each other when they were dating or got married.

Daily chores like cooking, cleaning, laundry, dishes and lunches for the kids have taken over what used to be the time the couples would spend together. So here is some simple advice I give to some of my clients:

Try to reconnect to the way it used to be – go out for a date night once or twice a month, if not per week.

Get to know each other again away from the daily chores and commitments. Drop of the kids at the parents and take some time out for each other in your busy schedules

Feel young again – dress up for your date the way you used to when you are still dating and before life took over.

– Is he / she too busy to take you to lunch? Well surprise him / her at work for a quick lunch.

Drop a quick love note / card in his briefcase stating how you feel.

Go for a nice relaxing massage at the end of the day so you can feel relaxed and pampered before your night out.

However, if the low libido is mostly related to the low hormone levels, talk to your naturopath about natural supplements that will help improve libido and lubrication.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Healthy Hair For The Winter

1. Use Shampoo wisely

Hot water, strong shampoos and hair products can damage and dry out your hair quickly, hence go for more moisturizing and nourishing shampoos that will help lock in the moisture. I have found Aloe Vera shampoos and conditioners to be great for moisture. Tea tree oil shampoos and conditioners are great for keeping the itch in your scalp at bay. Also try washing your hair with warm water rather than shocking and burning your follicles with hot scalding water.

2. Drink enough water

Usually in this weather, depending on your constitution, most people find it hard to drink much water and this can dramatically effect the moisture in your hair. So don’t skimp on the water, try to get as much as you would in summer – at least 1/2 your body weight in ounces. If you like teas, you can drink more peppermint / chamomile tea or ginger tea.

3. Eat well

You are what you eat and eventually what you absorb from it, hence eat a balanced diet. Root vegetables are abundant in this season – eat seasonal vegetables that are packed with vitamins and nutrients. Try to have at least 3 different colored vegetables per sitting. Walnuts, sesame seeds, almonds are a must.

4. Get your 8 hours of sleep each night and try to keep the stress away by getting gentle exercise daily or by practicing yoga and meditation.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Reducing Cholesterol Naturally

At the clinic, I often meet clients who seem to have a higher than normal cholesterol value, and are quite often confused as to what it should be at, so here is what you need: you want your total cholesterol to be below 5.2 generally, and it would be good to have a higher HDL value (good cholesterol) – greater that 2.3. If you have higher than normal cholesterol values, DON’T PANIC … here are a few simple things I have found to be extremely helpful for my clients to drop those numbers and pounds:

1. Regular exercise – how about a pedometer for a gift this Christmas – it’s a great little gift that will help you stay fit and be healthy. Try to get at least 10,000 steps daily, the minimum amount of exercise that will do wonders for those extra pounds and cholesterol numbers.

2. For about 1 month, try changing up your breakfastto a POWER BREAKFAST. 3/4 cup of cooked oatmeal, 1 tsp of raisins and 2 heaping tbsp. of flax seeds ground up. This breakfast gives you both soluble and insoluble fibers which are great for decreasing the amount of cholesterol in the body, as well, gives you the omega three fatty acids and some essential B vitamins for the body. The extra fiber is great for weight in general, and will do wonders for your bowels.

3. Try a vegetarian diet– which is simple and hearty and great before the Christmas season where people seem to pack on the pounds. Try to add greens to each of your meals, have lentil and bean salads for your lunches with tofu. These foods are easily digested in the body; hence people generally find they feel lighter and more energetic. Try these simple tips and in no time you will not only have lost those extra pounds and have regulated your cholesterol numbers back to normal.

4. Try to have smaller meals thorough out the day, rather than three large meals and don’t skip meals.

5. Limit fat to 30 percent of total calories. Saturated fat (fat from animal sources) should account for NO more than 7 percent of total calories. Limit cholesterol to 200 mg per day.

6. Read labels. Avoid products made with partially hydrogenated and hydrogenated vegetable oils. They are sources of trans-fatty acids, a form of fat that promotes plaque formation in the arteries.

7. In place of batter or margarine, try Benecol, Becel and Take Control. They are spreads containing plant sterols known to promote healthy cholesterol levels.

8. Drink green tea regularly.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Cellulite Melt Down

Melting Away Cellulite Naturally

Orange peel syndrome, cottage cheese skin the mattress phenomenon, hail damage … WHAT IS A WOMEN SUPPOSED TO DO!

Cellulite is the unsightly dimpling, padded or “orange peel” appearance of the skin that appears after puberty in women and is probably one of the most aesthetically troubling concerns of women, more than wrinkles and aging skin. Majority of the cellulite is fat that has deposited in the cells of the stomach, arms, thighs and the buttocks region.

Cellulite is not related to being overweight; average and underweight people also get cellulite too!

CAUSES

Cellulite formation occurs due to a number of causes:

Diet and lifestyle being high on the list. Various changes in metabolism and physiology may cause cellulite or contribute to cellulite. Among these are a disorder of water metabolism, blood circulation issues and deposition in fat due to abnormal hyperpolymerization of the connective tissue.

Hormonal Factors

Hormones play a dominant role in the formation of cellulite. Estrogen is the most important hormone. Practically all females past the age of 20 display some degree of cellulite, some may have it earlier too. It is seen in males with androgen-deficient states – this means that cellulite formation appears to have a hormonal component to its presentation. Other hormones including insulin, the catecholamines adrenaline and noradrenaline, thyroid hormones, and prolactin have all been shown to participate in the development of cellulite.

Predisposing factors

Several genetic factors have been shown to be necessary for cellulite to develop. Gender, race, biotype, a hormone receptor allele that determines the receptor number and sensitivity, distribution of subcutaneous fat, and predisposition to circulatory insufficiency have all been shown to contribute to cellulite.

Diet

Diet has been shown to affect the development and amount of cellulite. Excessive amounts of fat, carbohydrates, salt, alcohol or too little fiber can all contribute to an increased cellulite.

Lifestyle

Smoking, lack of exercise, tight clothes, high heeled shoes, and sitting or standing in a single position of long periods have all been correlated with an increase in cellulite. A high stress lifestyle will cause an increase in the catecholamine hormones.

SO WHAT CAN YOU DO TO GET RID OF CELLULITE?

At our naturopathic clinic, I have found that acupuncture and massage with certain oils to have been extremely effective in smoothing out cellulite and the results can be seen right after the first visit!!

Of course, diet and lifestyle changes are extremely important in keeping cellulite away, so people don’t despair … there is hope!

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Constipation And Natural Supplements

For the majority of the people who have come into the clinic for help with constipation, I find almost all tried various forms of fiber and laxatives ranging from psyllium to senakot, which work great for a short amount of time, and then, you are back top square 1 – constipated!!!

So what is going on with the body?

Quite often people are unaware that going once to three times a day for a bowel movement is normal!

Some simple tricks to get your bowels moving:

1. DRINK ENOUGH WATER – I can’t stress point enough! How do you expect to have a good, normal bowel movement if you don’t drink enough water!!! Normal stools are soft, medium brown / light brown in color, well formed, with no undigested food except for the occasional corn bit, no mucus and no blood should be present in the stool

2. Make sure you are getting enough fiber – fresh fruits and vegetables and grains are a great source. These help to bulk up the stool and also reduce your cholesterol! Oatmeal with 1 heaping tablespoon of flax is a great way to get the fiber and feel energized in the morning!

3. Physical activity is a great way to get those bowels moving – so why not just go for a run or a brisk walk around the park. Need more suggestions? please call our Toronto naturopath to schedule a visit and find out what might be the natural solution for you to treat constipation naturally.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.

Naturopathic Help For The Seasonal Blues

The cold dark days of the winter can leave many of us with a case of the winter blues. Some people are more vulnerable to a mild type of clinical depression brought on by a decrease in exposure to sunlight as we move through autumn and winter called Seasonal Affective Disorder, or SAD. About 25% of people are affected and four times more women than men suffer from the winter blues (and its more severe counterpart, Seasonal Affective Disorder).

What happens physiologically?

The winter blues are thought to be caused by changes in melatonin and serotonin levels, which can affect mood, hunger and sleep. Sufferers experience changes in their mood, energy level and ability to concentrate. Sound familiar? While not as severe as long-term depression, the winter blues can indeed affect the way we think, react and deal with everyday challenges.

Symptoms to watch out for:

  • Increased in fatigue that comes on with the season change
  • Difficulty waking up in the mornings as the days get shorter
  • Difficulty concentrating and thinking creatively in comparison to the summer months
  • Incorrectly blaming oneself for things that go wrong
  • Difficulty performing tasks that normally seem to be easy / enjoyable
  • Increased craving for carbohydrate-rich food particularly chocolate and candy

Naturopathic therapies will help tremendously to treat the Seasonal Affective Disorder, or SAD. As a naturopath, I have found that some combinations of herbs and acupuncture seem to wonders for treating SAD, along with some naturopathic / natural supplements.

Naturopathic Tips to beat the blues

1. Shine a Little Light into Your Life – Not just the smiling faces of your children, but literally more exposure to light, especially in the morning. Try a morning walk or sit by a large window to read the paper.

2. Run About – This does not include running errands! Aerobic exercise, which increases serotonin levels, has proven to help combat the winter blues. (One hour doing aerobic exercise outside (even with a cloudy sky overhead) has the same benefits as 2.5 hours of light treatment indoors. Take that walk, have a snowball fight, or schedule a day of skating, skiing, or sledding.

3. Eat the Right Carbohydrates – Craving sugar these days? Carbohydrate is effective in increasing serotonin levels—so your body knows what it’s doing. Try eating larger portions of complex carbohydrates, like whole grain pastas and brown rice, and healthy simple carbohydrates like fruit and stay away from unhealthy snacks that will cause momentary satisfaction, but ultimately decrease energy due the sudden spike in blood sugar levels.

4. Regulate your sleepy time – Oversleeping and fluctuations in your sleep-wake schedule can increase your levels of melatonin (bad). Try to set a regular bedtime and wake up at the same time each day, making sure you get the sleep you need. Try to get at least seven to eight hours a night.

5. Break Up Your Routine –Do something you wouldn’t normally do. Try an indoor rock climbing gym, treat your self- go for a manicure. Go out on a date with your husband and let the in-laws baby sit. Spend some time with your pets, they will love it and while you are at it, PLEASE DON’T SMOKE AROUND THEM!

6. Share your feelings – Don’t keep your frustrations bottled up. Confide in a trusted friend or family member. Often just talking about what’s bothering you can be a big relief. Your confidant may be able to offer a realistic perspective on what you’re going through. If you find that hard to do, how about a personal note book where you write (unburden) all your feelings good or bad.

7. Cut back on caffeine – If you’re having trouble sleeping, and limit your alcohol intake. Excessive consumption contributes to depression. Try some ginseng or Yerba Mate tea instead, it will not only give you an energy boost, but also help you get through the day without those sluggish dips after lunch.

8. Turn on the “light” – Light therapy lamps provide low intensity light therapy for sleep and mood disorders including Seasonal Affective Disorder (SAD or Winter Depression) and they seem to work great. It is thought that light therapy works by lengthening the perceived day length, restoring the body clock to a summer mode. Properly timed light therapy influences neural pathways in the brain that use serotonin as their primary neurotransmitter. There are plenty available on the market, so be careful when purchasing one. Try a few of these tips and you should feel better around May, if you are not feeling better once the warmth of the sun arrives, you might want to go and talk to your naturopathic doctor about it.

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.