All posts by Sushma Shah

Liver Cleanse

A lot of people talk about liver cleanses and detoxing the liver in the Spring.

Why is it important to do liver cleanses or a liver detox?

Lets first talk about what the liver does for our body. The liver’s main job is to make sure that the body absorbs everything it needs and eliminates everything it doesn’t need – it is a major organ involved in digestion by emulsifying fats and assimilation, and it is vital in helping the body to eliminate toxic wastes as well break down our key reproductive hormones especially estrogen.

The liver performs over 500 known functions. That’s a lot of work for one organ to do even under the best of conditions; but unfortunately most people’s liver is not in good shape because of the stress filled world they live in, our diets and the toxins we are exposed to on a day to day basis.

Food additives, pesticides, pollution, drugs, anger, processed food – especially white flour, refined sugar, saturated, rancid and hydrogenated fats, smoked meats and alcohol are toxic to the delicate operation of liver cells. A three to seven day vegetable juice fast would help to quickly relive the body of much waste however if the other organs of detoxification are not functioning well, doing just any cleanse might be harmful for your body. Talk to you naturopath before starting any cleanses or detox. Click here for more information on detox / cleanses.

If your nourish your body well, and keeping your cleaning crew working properly and staying in a positive state of mind and let go of anger with various stress management techniques– your liver will keep you being a happy liver!

Here are a few simple suggestions you can try at home to improve the state of your liver as well, detoxify it gently:

1. Have 1/2 lime squeezed with warm water on rising

2. Mixed any fresh squeezed citrus juice – grapefruit, orange, lemon or lime – to make 300 ml (11oz) of juice (the more sour the better – as bitter tasting fruit and vegetables stimulate bile flow). This mixture can be watered to taste with distilled water. You can have this first thing in the morning before breakfast with some warm water.

3. Have more bitter vegetables such as dandelion in your salads as these help stimulate release of bile from the liver.

4. Have more liver cleansing foods such as beet roots and carrots, and avoid alcohol, caffeine and meats for the first few weeks of the Spring and the Fall.

 

To eliminate small gall bladder stones, use the recipe above the with the following steps:

1. Finely grate one or two cloves of fresh garlic and a small amount of fresh ginger – press to make juice – add this juice to the water and citrus juice mixture.

2. Pour 300 ml (11oz) of high-quality, cold-pressed, extra-virgin olive oil into a warm glass.

3. Every 15 minutes swallow 3 tablespoon of citrus juice mixture and 3 tablespoon of olive oil. Relax in between doses by lying down with a hot water bottle over liver area – this helps to release any sediment or small stones (gall stones)

Please talk to your naturopathic physician before attempting any cleanses or detox.

BY: SUSHMA SHAH, NATUROPATHIC DOCTOR AT THE NATURE’S INTENTIONS NATUROPATHIC CLINIC

Natural Treatment Recommendations For Hemorrhoids

Here are some natural ways to help heal hemorrhoids:

• Eat foods that are high in dietary fiber, such as wheat bran, fresh fruits, and nearly all vegetables. Apples, beets, Brazil nuts, broccoli, foods in the cabbage family, carrots, green beans, guar gum, oat bran, lima beans, pears, and whole grains are recommended. A high-fiber diet is probably the most important consideration in the treatment and prevention of hemorrhoids.
• To help bleeding hemorrhoids, eat foods such as alfalfa, blackstrap molasses, and dark green leafy vegetables, which are high in vitamin K.
• Drink plenty of liquids; especially water (preferably steam-distilled). Water is the best, most natural stool-softener in existence. It also helps prevent constipation.
• Avoid fats, animal products, coffee, alcohol, and hot-spices. Red meat and high-protein diets are especially hard on the lower digestive tract. Talk to your naturopath to provide you with a suitable diet for your intestinal health especially if you are suffering from gas and bloating.
• Learn not to strain when moving the bowels. Keep the bowels clean and avoid constipation. Don’t sit on the commode for longer than 10 minutes at a time, as this causes blood to pool in the hemorrhoidal veins.
• Cleanse the problem area frequently with warm water. A hot bath for fifteen minutes a day is quite helpful. Do not add beads, oil, or bubbles to the water, as this can irritate sensitive tissues. Many people add Epsom salt, but this has no proven clinical value. It is the warm water that reduces swelling and eases the pain. Avoid using soap products to cleanse the anus.
• Warm sitz baths are especially beneficial. Take a mineral sitz bath daily.
• Sit on a soft cushion, not on hard surfaces. Use an ordinary cushion, not a donut-shaped one. The old- fashioned inflated doughnut cushion actually increases pressure upon the hemorrhoidal blood vessels, aggravating the swelling and bleeding.
• Learn proper lifting techniques. Bend your knees, not your back. Do not hold your breath as you lift; this puts enormous strain and pressure upon the hemorrhoidal vessels. Instead, take a deep breath and exhale at the moment of lifting. Make your thighs do the work, not your back. Avoid heavy lifting as much as possible.
• Get regular moderate exercise to improve circulation in the body.
• Avoid strong or harsh laxatives.
• Avoid using rough toilet paper. Use moistened toilet paper or baby wipes instead.
• Avoid sitting or standing for prolonged periods of time. If sitting for extended periods of time cannot be avoided, take frequent breaks to stretch and move around.
• Do not use products containing Ibuprofen or aspirin for hemorrhoid pain—they can encourage bleeding.

Talk to your naturopathic doctor before starting on any supplements. It is always important to first identify the root cause of the problem before treating it.

By: Sushma Shah, Toronto Naturopath at the Nature’s Intentions Naturopathic Clinic

Natural Anti Inflammatory Products

There are shelves full of products in health stores aisles that are labelled as having natural anti-inflammatory function in the body, but are they really having that effect on the body?

Here is a look at the common products and their actual function:

Fish oils or Essential Fatty Acids also known as Omega 3, is from cold water fish. Depending on the source and the quality, fish oils are a good source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA have very important roles in the body. EPA and DHA are converted into hormone like substances called prostaglandins, and they regulate cell activity, help cushion nerve activity and promote healthy cardiovascular function as well. In studies, DHA (docosahexaenoic acid) has also been shown to have a strong anti-inflammatory effect on the body, and helps modulate adipose tissue biology and improve insulin resistance in obese individuals.

Glucosamine sulphate – A sugar based compound produced in our body, found in cartilage and connective tissue. Usually found in health stores in pill or liquid form, and in combination with Chondroitin Sulphate and MSM. Various studies have shown that Glucosamine seems to have both osteoarthritis symptom-modifying effects and structure-modifying effects by suppressing inflammatory mediators, which cause cause inflammation, pain and degradation of cartilage, and has been quite effective to treat inflammation and degeneration by osteoarthritis.

MSM – Methylsulfonylmethane or MSM has been used to treat inflammatory conditions as well, allergies and parasitic infections of the gastrointestinal tract as well as the urogenital tract. Research has shown that MSM does in fact inhibit degenerative changes in arthritis, and also delays chemically induced colon cancer tumor onset in animals.

Curcumin / Turmeric Curcumin, is derived from the rhizome of Curcuma longa L. and has both antioxidant and anti-inflammatory properties, inhibits chemically induced carcinogenesis in the skin, stomach, and colon. It also possesses significant anti-inflammatory activity in acute as well as in chronic models of inflammation. The active part of turmeric is the root, which is rich in potassium as well as iron. It contains volatile oil and curcumin. In studies, it has been the oil that seems to possess the anti inflammatory properties along with anti arthritic property. It also has the added benefits of being bile stimulating, liver – protectant, antioxidant, antispasmodic and anticancer effects.

Krill oil Krill oil studies have shown that it does have protective effects against inflammatory bowel disease, including a reduction in inflammation and oxidative stress in the colon.
Studies do suggest that krill oil has both antioxidant and anti-inflammatory properties that may benefit patients with IBD –. The omega-3 fats in krill oil, EPA and DHA, play an important role in reducing inflammation before it can do too much damage to your tissues. Several studies have been published on the remarkable effectiveness of krill oil in combating inflammation-related disorders like IBD, arthritis and others.

Talk to your naturopathic physician before starting on any supplements or natural health products. Its better to first identify the root of the problem before you treat it with various products, as these may be helpful short term but in order to resolve the symptom completely, you need to treat the root of the problem.

By: Sushma Shah, Naturopathic Doctor.

Constantly Feeling Tired?

Are you one of those individuals who is always feeling tired? no matter what time to day it is? Or do you feel tired during different hours of the day? or the year?

If you fall into the category of those feeling tired all the time, even after an apparent good night sleep, or feel tired at certain time during the day,  you need to look at the following possibilities as to reasons why you feel as such:

1. Adrenal fatigue – what is that? You have 2 little glands that sit on top of your kidneys and help produce various hormones, including the stress hormone cortisol. Overtime with excessive stress, the adrenals get tired overworking to keep up with the demands of the stressors which could range from mental, emotional , psychological, environmental, dietary as well hormonal, causing adrenal fatigue, leaving you feeling tired all the time as well, you wake up feeling not refreshed all the time.

2. Lack of adequate nutrition and water – A lot of people have a tendency to skip breakfast and run out the door and the first time they eat may be after a  couple of cups of coffees. They tend to have lunches if time permits or have a bite here and there, feeling tired and exhausted mid day and when they get home, they are famished so they have a large dinner and feel full and bloated! They go to sleep in a few hours and start the same cycle the next day and the next and the next!! and they feel tired constantly along with gaining weight over time. So for these people, here are my simple recommendations to feel more energized naturally through the day:

a). Start out with a solid breakfast – consisting mostly of proteins and vegetables along with a small portion of fat: here is a great breakfast for great energy (if you tolerate these food items) – 2 boiled eggs or scrambled eggs with 1/2 cup of spinach sauteed with mushrooms and onions, with 1 cup of avocado shake  made with 1/3 of an avocado, 1 tsp of chia and hemp seeds, and 6 oz of unsweetened almond milk.

b). Eat frequently through out the day and often. Try to prepare cut up vegetables, fruits, seeds and nuts for snacks for the day and try to rotate the variety as much as possible as well, make sure you drink adequate water or herbal teas through out the day.

You could be suffering from a lack of nutrients as well which is causing this fatigue – iron and B12 deficiencies are known to have symptoms of fatigue so please talk to your naturopathic doctor about ruling these out.

3. Lack of enough sleep – Sleep is key when it comes to resting and rejuvenating the body for the next day so when i hear people telling me that they can get by with 4 hours of sleep, i am always surprised. It is crucial for people with demanding and high stress jobs and studies to get a minimum of 7 hours of sleep a night. A chronic lack of sleep will not only leave you feeling tired in the morning, it will also sooner then later impact your immune system leaving you susceptible to getting more sick frequently.

4. Lots of stress – Have you ever noticed that your body has fighting off everything and then all of a sudden when you decide to take a break you get sick? Well, usually when the body is under a lot of stress, the immune system gets suppressed leaving you susceptible to getting sick often. So try to keep the stress under control. Stress management is very important to keep a healthy balance for the body. Stress also drains the body of the energy making us feel tired and fatigued, along with not waking up feeling well rested. Stress can also lead to excess weight gain around the waist.

5. Winter blues due to a vitamin D deficiency – With the winter days being short and not enough day light, most of us are lacking in Vitamin D. Vitamin D is very important not only for your bone but also for your mood, and immune function. So make sure to top on your vitamin D supplementation during the winter months. Talk to your naturopathic doctor about the amount of Vitamin D you would need. A lack of Vitamin D can also lead to lethargy and fatigue.

6. Certain Health issues:  Various health issues such as hypothyroidism and auto immune diseases can cause constant fatigue and lethargy as well.

Please talk to your naturopathic doctor if you are feeling tired all the time. It is very important to establish the root cause for you symptoms before treating any health issue.

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

 

 

Healthy Resolutions For 2013

Each year we start of with great healthy intentions for the year ahead of us, but most of us barely keep 1 out of the 10 or so resolutions we hope to keep this year.  I think some of  the reasons for the lack of success with our so called goals or resolutions is time, energy and especially, practicality of the resolutions. So here are some simple resolutions for this year:

1. Laugh more.

2. Find joy in simple things in life.

3. Worry less.

4. Be thankful / grateful  each day for what we have.

5. Be kind to others.

6. Eat local produce.

7. Not stress about little things in life.

8.Spend more time with loved ones.

9. Give more attention to pets.

10. Live in the NOW!

By: Sushma Shah, Naturopathic Doctor.

Happy New Year!

Wishing everyone a very Happy New Year 2013!

Please be safe, healthy and wise this year and remember every new day is a new opportunity to better yourself in terms of your health, spiritual being and your physical being. You can work hard and achieve all the successes in the world that you desire, however make sure you take time out for self care and family.

Wishing everyone lots of health, happiness and joy this year!

 

Celiac Disease

Celiac disease or celiac sprue, is a reversible digestive disorder caused by eating gluten. In people with celiac disease, gluten triggers an immune reaction in the intestine, which can be reversed once gluten is eliminated completely from the diet. That reaction damages the tiny, finger-like projections called villi, through which intestines absorb nutrients. With Celiac disease, these villi become flattened, which renders them unable to absorb nutrients causing the individual to become malnourished and deficient in vitamins and nutrients.

Gluten is found in various grains such as wheat, barley, rye, spelt, kamut, and possibly oat products. Some vitamins and medicines also contain gluten. Many manufactured food products contain gluten in various forms under misleading names, like “modified food starch.” People with celiac disease must learn about all sources of gluten and read food labels thoroughly.

The disease can develop at any age. Although there is no cure, you can control symptoms by eating a gluten-free diet.

Signs and Symptoms of celiac disease 

The symptoms of celiac disease can vary from person to person. For example, one person may have constipation, another may have diarrhea, and yet a third may have no intestinal problems at all.

A partial listing of gastrointestinal symptoms:

A partial listing of non-intestinal symptoms:

    • Anemia

Biopsies are quite often the only way to diagnose celiac disease for sure. However, if you having been experiencing some the symptoms above, avoid gluten products for a while and see if your symptoms improve. If not, you could be  allergic / sensitive or intolerant to other foods or may be suffering from irritable bowel disease.

For those allergic/sensitive/intolerance to gluten, here are two handy lists: Flour that contains gluten and flours that is essentially gluten-free.

Flour That Contain Gluten

  1. Spelt flour
  2. Wheat flour
  3. Duram flour
  4. Kamut brand flour
  5. Rye flour
  6. Oat flour
  7. Barley flour

Essentially Gluten-Free Flours

  1. Amaranth flour
  2. Arrowroot flour
  3. Brown rice flour
  4. Buckwheat flour (100%)
  5. Chickpea flour
  6. Corn flour
  7. Legume flours
  8. Lentil flours
  9. Nut and see flours
  10. Mung flour
  11. Potato starch flour
  12. Quinoa flour
  13. Soy flour
  14. Tapioca starch flour
  15. Teff flour

If you have questions or if you need to schedule an appointment with a naturopathic doctor, please call 416 913 4325.

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

Breastfeeding

 LACTATION

Why is breast feeding your infant important?

What nutrients does a mum need while breast feeding? 

Breast feeding is an important part of the pregnancy and birth process and the best way to nourish the new infant. It is also helpful for the mother to balance her pregnancy. Nursing not only is a calorie and fluid outlet, helping mother attain her pre-pregnancy weight, it is often vital to her emotional and psychological well-being and to the bonding with the new baby. In addition, the hormone released during breastfeeding, oxytocin, helps contract the uterus back to normal size and health.

 Nutritional requirements are much the same as during pregnancy, with even higher requirements for many nutrients and reduced needs for a few. An infant requires about 2-3 ounces of milk per pound of weight, so a newborn of seven pounds needs about 18 ounces of milk daily; as he or she grows, more milk is required. Each ounce of milk has about 20 calories, so mother is giving out 300 – 400 calories a day initially, and more as the baby grows. She needs 200 – 500 more calories per day than even during pregnancy and 500-1,000 more than before it, depending on her weight. Some mothers will consume fewer calories after birth in order to lose weight, but this is not wise. Mother should naturally lose weight during breastfeeding, and as she reduces her level of nursing, she may also lessen her calorie intake.

Water is the main ingredient of mother’s milk, so adequate fluid intake is essential. Mother’s diet should also be high in nutrients. High protein levels are still required, though a little less is needed than during pregnancy. Vitamin C and A, zinc, and iodine are needed in higher levels. Folic acid requirements decrease by 25 percent as the mother’s blood volume decreases. Extra B vitamins may be helpful, as breast milk is fairly low in them, but high-dosage of B vitamin pills are best avoided during lactation. High amounts of vitamin B6 can reduce milk production.

Good nourishment is essential to prevent depletion and to provide the right nutrients for baby. The food that mother eats provides the nutrients in her milk and thus the infant’s nutrition. Many of the nutrient-rich foods suggested for pregnancy should be consumed. Standard food-group orientation suggests more portions of most everything.

GENERAL PREGNANCY NUTRITION PLAN

SERVINGS PER DAY

Not pregnant Pregnant Nursing
Milk foods—low-fat milk (avoid skim), cheese, yogurt, butter (1 serving = 1cup milk or yogurt, or 3-4 oz. cheese)         Cereal grains(1 serving = about 1 cup grain or 1 slice of bread) Vegetables—raw yellow or darkgreen (1 serving = 1 cup)

 

Other vegetables (1 cup)

 

Vitamin C foods—citrus, berries, peppers, tomato (1 serving = 1cup)

 

Eggs (1 serving = 1 egg)

 

Meats—fish, poultry, or lean red(1 serving = 3-4 oz.)

 

Legumes (1 serving = 6 oz.)

 

2                   3-4          5-63                    4-5             5

 

1                      2               2

 

1                       2             2

 

1                     2               2

 

 

1                      1-2          1-2

 

1                     1-2            2-3

 

1                     1-2            1-2

                                                       

 

For vegetarian women, it is wise to eat the recommended amount of the dairy products and eggs to meet protein and calcium needs, as well as to eat more whole grains and legumes. If milk consumption milk consumption is minimized, more tofu, legumes, nuts and seeds, and leafy greens and some calcium supplement are recommended.

For healthy breastfeeding, mother’s comfort is important. To maintain good milk production, use both breasts regularly and relax before and after nursing. Remember, good fluid and nutrient intake is essential for successful nursing and thus to the growth and development of the baby. Using olive or coconut oil on your nipples helps keeping your skin healthier and aids nursing.

The nutrient program shown in the table gives the range of values from the minimum requirements to the optimum amounts for the needs of lactation. The following program refers to the combined intake of diet and nutritional supplements. 

 NUTRIENT PROGRAM FOR LACTATION

(RANGE-RDAS TO OPTIMUM)

Calories*                                   2,600 – 3,500

Fiber                                           15 – 30 g.

Protein*                                    65 – 90 g.

 

Vitamin A       7,000-10,000 IUsBeta-carotene     5,000-15,000 IUsVitamin D        400-600 IUs

Vitamin E*               60-400 IUs

Vitamin K             100-400 mcg.

Thiamine (B1)        1.6 -25.0 mg.

Riboflavin (B2)       1.7-25.0 mg.

Niacin (B3)           18-100 mg.

Pantothenic acid (B5) 7-250 mg.

Pyridoxine (B6)     2.5-100 mg

Cobalamin (B12)     4-200 mcg.

Folic acid*        600-1,000 mcg.

Biotin                200-500 mcg.

Choline                 100-250 mg.

Inositol             100-250 mg.

Vitamin C*       100-2,000 mg.

Bioflavonoids      125-250 mg.

Calcium*      1,200-1,600 mg.Chloride+           2-4 g.  Chromium   200-400 mcg.

   Copper          2-3 mg.

  Iodine*     200-400 mcg.

  Iron*             50-100 mg.

 Magnesium*   450-1,000 mg.

 Manganese      2.5-15 mg.

 Molybdenum     150-500 mcg.

Phosphorus*-  1,200-1,600 mg.

Potassium+         2-5 g.

 Selenium       150-300 mcg.

Sodium+          2.5-4.0g

 Zinc*              25-40 mg.

 PABA            25-100 mg.

 

 

Adapted from – staying healthy with nutrition

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

Boosting Your Immune System For The Fall Season

As the weather changes from Summer to Fall, and the temperature drops, do you tend to get sick often? Do you get frequent colds and flus? Do you tend to catch everything that goes around at work?

If yes, your immune system function may not be optimal. This can happen due to various factors, such as lack of sleep, constant stress and fatigue, lifestyle and dietary factors.

Here are some ways to improve your immune system naturally.

  • Try to supplement your body with the right kinds of nutrients and diet.A diet full of fresh fruits and vegetables with whole, unprocessed food is one was to ensure this.  A higher dose of Vitamin C – 1000 mg up to three times a day may be beneficial in some cases.
  • Not getting enough rest / sleep over a period of time weakens the body’s defense system in general, not to mention the fatigue that follows. Its very important to make sure you get at least 7 – 8 hours of sleep per night. If you are having sleeping problems, talk to your naturopathic doctor.
  • Stress is a huge factor when it comes to having sob optimal immune function. When the body is under stress for a prolonged period of time, it affected the adrenal glands, which help the body adapt to stress. The adrenal glands get burned out eventually and this is when you experience you new symptoms you might not have had before such as immune suppression / dysfunction, new allergies, weight gain in the waist , not waking up well rested and fatigue. It is important to try to reduce your stress levels or manage your stress better using diet, exercise and natural supplements.
  • It is important as well to avoid substances that stress the body out – Avoid caffeine, alcohol and tobacco, as well, processed and high salt foods.
  • Exercise is great for the mind and the body. It helps with circulation and is great overall as it gets the adrenaline flowing through the system, which in turn helps release various hormones in the body , which help you feel better in general as well, those white blood cells which are a huge part of your immune defense circulating. I generally recommend to exercise regularly at least 3 – 4 times a week for at least 30 – 40 minutes.

Other factors that might influence your immune function may be certain diseases or drugs that suppress the immune function. Always talk to your naturopathic doctor before starting in any health or lifestyle regimen change as they will be able to guide you in the right direction when it comes to healing your body naturally.

BY: Sushma Shah, Toronto Naturopath, at the Nature’s Intentions Naturopathic Clinic.

Detoxification And Weight Loss For The Fall

Fall is a great time for detoxification for the body, which also helps with loosing excessive weight and toxins built in the body over the summer. During this season, the body goes through changes just like the environment, for winter, restoring nutrients and storing away for the cold season. There are various detoxification programs available hence I usually suggest talk to myself, at the clinic to see what detox might be most suitable for your health. Here are some fantastic tips for detoxification:

1. Juice of ½ lime squeezed in warm water, a pinch of cayenne pepper and 1 teaspoon of maple syrup.

Great for cleansing colon and the liver of all the toxins built up due to exposure to the environment and in foods. I recommend at least one 8 oz. glass before breakfast. This combination is great for weight loss as well.

2. Include lots of dark colored leafy green vegetables especially beets, carrots kale, spinach, dandelion and celery in your diet.

Packed full of anti-oxidants, nutrients and enzymes, these vegetables are great for detoxifying the liver as well. I recommend at least one serving of these juiced every morning.

3. 2 tablespoons of Kefir mixed with 1 heaping tablespoon of freshly ground organic flaxseeds.

Kefir is a fermented dairy product that is really good for the digestive tract. Flaxseeds are high in fiber and omega 3 fatty acids. Flax seeds help to reduce cholesterol as well bulk up the stool. This is a wonderful combination in the morning for people who suffer from constipation or other digestive issues.

4. Glass of warm water before each meal

With the weather getting colder, most of us crave fatty warm foods, which helps us feel nourished and better, but do not help the sizes of our bellies. One of the ways to decrease the cravings and appetite is having a glass of warm water with each meal, and before you know it you will have lost a pound!

5. No more eating after 8pm. 

This is one of the simplest ways to loose weight without trying and its also great for people who suffer from acid reflux. Try to have all your meals before 8pm, along with your drinks and allow your digestive system to rest overnight. This will also improve your sleep, especially if you suffer from sleeping issues, as well, 6 hours into sleep, your body will start to break down fat for fueling the body.

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