Yearly Archives: 2016

Natural Body Powders To Keep You Dry This Summer

Healthy Me,

Body powders are great for absorbing excess perspiration, especially in this summer heat for adults and babies, and also great for reducing chafing and irritation especially in between thighs and under the breasts. Unfortunately for us, most commercial brands contain talc or talcum powder, which is a lung irritant, and quite often contaminated with asbestos and hence toxic. Fortunately you can make your own body and baby powders using inexpensive, natural alternatives such as cornstarch, arrowroot powder, baking powder, and white cosmetic clay, which work well and are safe and non-toxic!

Here are some suggestions to make your own body or baby powders at home- you can make them smell wonderful by simply adding essential oils of your choice – my personal favorite has been jasmine with lavender oil with dried and powdered rose petals and lavender. You can make a jar and leave it in the bathroom for use after showering.

Here are some additional choices to make different body powders for use:

SIMPLE AND EASY BODY POWDER

To make a simple body powder scent, you can use one cup of cornstarch, arrowroot, baking powder or cosmetic clay and simply add 20 – 30 drops of an organic essential oil of your choice. Mix in thoroughly with your fingertips and use when needed.

 

INVIGORATING BODY POWDER

Neroli, orange and grapefruit essential oils have a refreshing, invigorating and fresh scent that is perfect for hot summer days. Arrowroot powder (or cornstarch) and clay help absorb excess perspiration and keep you fresh and dry.

¼ cup (50g) arrowroot or cornstarch

3 tablespoons white cosmetic clay

1 teaspoon of baking soda

5 drops lavender essential oil

8 drops neroli / orange/ grapefruit/ essential oil

Mix the arrowroot powder, baking soda and cornstarch with the cosmetic clay. Add the essential oils drop-by-drop to the powder; mixing it well with your fingers. Let the mixture sit for a couple of days before using, to allow the oils to fully scent the powders.

 

CALMING AND SOOTHING BODY POWDER

Rose, jasmine, lavender, ylang ylang, sandalwood create a soothing floral-scented powder.

¼ cup of dried and powdered fragrant rose petals

⅓ cup (50g) arrowroot or cornstarch

1 tablespoon of baking powder

1 tablespoon white cosmetic clay

5 drops lavender essential oils

5 drops rose essential oil

2 drops of jasmine or ylang ylang or sandal wood essential oil

Grind the rose petals into the powder in a clean coffee grinder then mix with the arrowroot or cornstarch and cosmetic clay. Add the oils drop by drop, mixing them thoroughly into the powder with your fingers. Store in tightly covered container. Let the mixture sit for a couple of days before using to allow the essential oils to fully scent the powders.

By: SUSHMA SHAH, NATUROPATHIC DOCTOR, IN TORONTO.

Treating Hemorrhoids Naturally

Healthy Me

Natural Recommendations For Hemorrhoids

 Here is a list of natural recommendations that may be helpful if you are suffering from hemorrhoids.

  • Eat foods that are high in dietary fiber, such as wheat bran, fresh fruits, and primarily vegetables. Apples, beets, Brazil nuts, broccoli, foods in the cabbage family, carrots, green beans, wheat germ, 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. Fiber helps bulking and softening stool, making it easier to pass through.
  • To help bleeding hemorrhoids, eat foods such as alfalfa, blackstrap molasses, and dark green leafy vegetables, which are high in vitamin K. Vitamin K is the clotting vitamin, which helps to stop the bleeding.
  • Drink plenty of liquids, especially water (preferably distilled). Water is the best, most natural stool-softener in existence. It also helps prevent constipation.
  • Avoid fats, animal products, coffee, alcohol, and hot spicy foods. Red meat and high-animal protein diets are especially hard on the lower digestive tract and take a while before they are eliminated – up to 4 days depending how backed up your intestines are.
  • Learn not to strain when moving the bowels. Keep the bowels clean and avoid constipation. Don’t sit on the toilet 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 salts, 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 area.
  • Warm sitz baths are especially beneficial. Take a mineral sitz bath daily for 10 – 15 minutes. Adding dried calendula flowers may also be very helpful and soothing for affected areas.
  • 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 – this could include jogging, running, walking, swimming, yoga or tai chi.
  • Avoid using strong or harsh laxatives as in the long run, your body becomes dependant on these.
  • 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. Instead, choose pain medications such as acetaminophen (in Tylenol, Datril, Valadol, and other products). Talk to you medical doctor before starting any medication.

Treating Yeast Infections Naturally

Healthy Me

Suffering from a Vaginal infection? Irritation? Redness and Swelling in the vaginal area? Lots of white discharge with a musty yeasty smell?

These are all symptoms of a vaginal yeast infection which can be caused a fungi, called Candida Albicans. Candida is a normal inhabitant in the vaginal area, however an overgrowth of this fungus can cause a vaginal yeast infection. A candida overgrowth / candidiasis can be caused by various factors including significant use of antibiotics, high sugar diet, stress, hormonal changes and a weak immune system. The conventional treatment for the vaginal yeast infections is the use of anti – fungal medication, which help clear the infection, but does nothing for the recurrence besides the frequent use of different creams and more anti- fungal medications.

Here are a few natural tips and suggestions to treat the yeast infections, as well, decrease the risk of re- infection:

1. Restore healthy vaginal flora

Probiotics or lactobacillus – which are good bacteria for the intestinal health have received a lot of attention in the past few years. Frequent use of antibiotics unfortunately clears most of the good bacteria, that would otherwise help against growth of opportunistic yeast and fungi species such as Candida Albicans. For more information on how this happens, please read the following article of interest: ANTIBIOTICS AND PROBIOTICS.

After a yeast infection, it would be good to restore healthy vaginal flora using a good brand of probiotics. The Lactobacillus capsule could inserted nightly for about 2 weeks before sleeping, and usually this will help restore the good bacteria.

2. Natural Vaginal Rinses

Various different rinses can be made at home to improve the overall health and inflammation in the vaginal area.  You can use either herbs or simple products such as apple cider vinegar or baking soda to make these rinses. I would generally suggest a specific kind depending on the nature of the infection – if its quite severe, i might recommend additional herbs. The basic rinse you can make at home is with 1/2 tsp of baking soda in 1/cup of distilled water and use as a wash twice or three times or after intercourse.

3.Preventing Vaginal Yeast Infections

In order to prevent yeast  infections, it is important to first understand what the yeast species flourishes on or what encourages its growth, and change that environment, so that there is no more growth of yeast. So yeast loves damp moist environments to flourish in – hence especially in this weather, its important not to wear tight fitting clothes or synthetic clothing, which encourages growth of yeast.

Try to use simple, scent free body washes and detergents, toilet paper and pads, which are free of chemicals that your skin might be sensitive to.

Starve the yeast by having a diet that has minimal sugars and refined carbs, and decrease your intake of  “yeasty foods” – such as alcohol/ wine or breads.

Try all of the above to help clear and prevent recurring vaginal yeast infections. If you are having limited or no success after all of these changes, please schedule an appointment with your naturopathic doctor.

By: Sushma Shah, Naturopathic Doctor.

Natural Therapies To Improve Your Heart Health And Unclog Arteries

Healthy Me, ,

Heart disease is one of the most common causes of deaths in North America. Based on statistics Canada, one person dies every 7 minutes due to a heart attack or stroke, and it costs the health care system about 20 billion dollars each year in lost wages, productivity, hospitalizations, doctor’s visit. Cardiovascular disease has been on the decline in the past few decades as we become more aware of the factors that affect cardiovascular health. For more information about heart disease, please check the Heart and Stroke Foundation website.

Heart attacks and strokes mainly occur as a result of artery narrowing, which is caused by fat and cholesterol deposits, which in turn reduce the amount of a blood flow. Here is a list of foods, which help to remove or reduce arterial deposits of Fat and Cholesterol.

 LEGUMES

Legumes are very effective in reducing arterial residues. Mung and soybeans, and their sprouts; also tofu, tempeh, and most other legumes such as beans, lentils have been helpful to reduce deposits, are high in fiber and good for the heart.

GRAINS

Moderate consumption of whole grains, especially rye, oats, and amaranth; also rice, sprouted wheat (preferably hard red winter wheat), and buckwheat as they are high in fiber help to reduce the fats and cholesterol in the body, and in turn, help to reduce clots.

 VEGETABLES AND FRUITS

Radish, horse radish, hot peppers, and the onion family (garlic, onion, leek, scallion, shallot, chive); leafy greens: cabbage, spinach, carrot greens, mint leaf, nasturtium leaf, dandelion greens, kale, wheat and barley greens, broccoli, parsley, also asparagus, bell pepper, rose hip, tomato, citrus, celery, banana, persimmon, seaweeds, chlorella, cucumber, and mushrooms.

 NUTS AND SEEDS

Almond, hazelnut (filbert), flax seed, chia seed, pumpkin seed (lightly roasted to remove surface E. coli), poppy seed, walnut, and sunflower sprouts are not only nutritious but also provide essentially fatty acids, vitamin E and fiber, which are good for heart health.

 ANIMAL PRODUCTS

Fish: sardine, salmon, mackerel, and other deep/cold water fish provide omega 3 fatty acids, which are great, not only for mobility and flexibility of joints, but also help to reduce inflammation in the bod, and also are great for the heart health.

NUTRITIONAL SUPPLEMENTS BENEFICIAL FOR ARTERY HEALTH.

Here is a list of supplements that may be helpful for clogged arteries. Talk to your naturopathic doctor before taking any supplements as they would be able to suggest what may work best for you, based on your individual health issues and symptoms.

Lecithin: found in all legumes, but especially both yellow and black soybeans.

Vitamin C: abundant in legume (and all other) sprouts. Vitamin E: rich in soybeans and all bean sprouts. Niacin: legumes and their sprouts are good sources. Omega-3 Oil: an important nutrient in soybeans.

Niacin: in all grains, especially brown rice.

Vitamin E: in all grains, especially sprouted wheat AND  in all nuts and seeds, but especially in almonds and hazelnuts.

Rutin: in buckwheat-strengthens arterial walls.

Vitamin E and Omega-3 Oil: in beneficial amounts in the green leafy vegetables; in cabbage, vitamin E richest in the outer leaves, which are often removed from commercial cabbages; asparagus and cucumbers are also rich in vitamin E, and chlorella contains a significant quantity of omega-3 oil. Omega-3 Oil is also concentrated in flax, chia, and pumpkin seeds as well as walnuts and cold-water fish.

Raw honey is the only sweetener that reduces fatty accumulations in the vascular system.

 Adapted from Chinese Natural Cures.

Do You Really Need A Detox?

Healthy Me

A lot of people who do “over the counter” detox programs these days, for various reasons. While detoxifying the body is good for health reasons, it is important to first figure out if you really need one. Many off the shelves products are geared towards ridding you of candida or yeast, while others claim they get rid of any parasites, while others help with elimination of toxins. Which one do you need, do you need all three, should you start with one and see how you are feeling and then do the others? Which one will work the best? So before you go out and buy any over the counter detox products, please fill out the detoxification questionnaire below.

DETOXIFICATION QUESTIONNAIRE
No=0 Rare=1 Often=2
1. Do you feel tired, lethargic, and sluggish on waking and throughout the day? 0 1 2
2. Do you have difficulty concentrating or have slow or surreal thinking? 0 1 2
3. Do you feel depressed or have mood swings? 0 1 2
4. Do you get more than one or two colds per year? 0 1 2
5. Do you get post-nasal drip, congestion or “stuffed up” in your nose or sinuses on waking or during the day? 0 1 2
6. Do you have bad breath, a coated tongue or a bitter or metallic taste in your mouth? 0 12
7. Do you have strong body odour? 0 1 2
8. Do you have strong smelling / foul urine? 0 1 2
9. Do you have trouble sleeping or feel un-refreshed upon waking? 0 1 2
10. Do you have sore muscles or joints for no apparent reason? 0 1 2
11. Are your nails weak, soft or brittle? 0 1 2
12. Do you have dark circles under your eyes? 0 1 2
13. Do you have digestive disturbances such as bloating, gas or indigestion a couple hours after eating? 0 1 2
14. Do you have less than one bowel movement per day? 0 1 2
15. Do you feel anxious or stressed out? 0 1 2
16. Are you sensitive to odours, foods or chemicals? 0 1 2
17. Do you have allergies to various environmental and household products, dust and molds? 0 1 2
18. Do you have eczema, dry skin, and acne or skin rashes? 0 1 2
19. Do you gain weight easily? 0 1 2
20. Do you have food cravings – especially carbohydrate rich foods? 0 1 2
21. Do you have pain or discomfort under your right ribcage occasionally or after eating? 0 12
22. Does dietary fiber cause constipation? 0 1 2
23. Do you feel like you’re not as healthy as other people your age? 0 1 2

Total Score
1 – 23: You may be required to do a general gentle body cleanse.
23 and more: Time to do think about a body cleanse or a detoxification diet. Talk to your health care provider about your health issues and how you may improve your diet and lifestyle factors to improve your overall health.

Please note: There are many reasons why you may be experiencing certain symptoms mentioned in this questionnaire. It is important to understand why you are experiencing these symptoms before trying any quick fixes or store bought detoxes/ cleanses. Talk to your naturopathic doctor and determine what is root of the issue, and if its related to an overload of toxins, heavy metals, parasites, etc., ask to get tested to confirm it. A scientific approach is very important when you are dealing with your precious health.  More on detox..

*This Detox questionnaire is not intended diagnose you or suggest that you need to a cleanse.

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

Cashew Cardamom Milk Recipe

Healthy Recipes,

INGREDIENTS

  • ¼ cup raw cashews (soak overnight in 1 cup of water) and blend it into a fine puree
  • 1 pinch of ground cardamom
  • 1 dash of nutmeg
  • 1 pinch of ground vanilla beans
  • 1.5 cups of rice milk or almond milk
  • Sweeten to taste with either agave syrup, honey or stevia

 

INSTRUCTIONS

Mix all of the above ingredients in a pan, and heat it to boil for about 2 minutes, you can also add a chamomile tea bag once you remove the hot milk from the stovetop and put it in a mug. Enjoy a warm soothing cup of cashew cardamom milk, ideally in the evenings. Works well for relaxation, lowered blood pressure and better sleep!

By: SUSHMA SHAH, Toronto Naturopathic Doctor.

Change Of Season Soup

Healthy Recipes,

Change of season soup is an immune system tonic used in traditional Chinese medicine. It’s a herbal blend ideal to enhance the immune system during the changing of the seasons. This herbal formula is also thought to improve resistance to colds and flu and help with stress.

One cup or bowl twice a day for 12 days is often recommended for a healthy person. People who are in the midst of a cold or flu should not drink the soup until after they have recovered.

The soup has a slightly bitter taste. To improve the taste, use it as a base for a hearty chicken soup made with a whole chicken and shiitake mushrooms, onions, carrots, potatoes, pumpkin, squash, beets, and other local harvest vegetables.

INGREDIENTS 

To make change of season soup, you will need equal parts (2-3 oz each) of the following herbs. Chinese herbal shops sometimes sell the herbs pre-packaged for convenience.

1. Codonopsis root

This herb is thought to help tonify and strengthen “qi” energy and helps to build blood and nourish body fluids.

2. Astragalus root

Astragalus is a root thought to helps strengthen protective defenses, strengthen qi energy, nourish the spleen, and tonify the blood and lungs.

3. Dioscorea (Chinese yam) root

Dioscorea is a herb believed to tonify and balances the lungs and the kidneys.

4. Chinese Lycii berries

Lycii berries is believed to strengthen the liver and the kidneys.

INSTRUCTIONS

  • Fill a large Stock Pot with water. Add the above herbs to the pot and place the lid on. Bring to a boil and simmer for 4 to 6 hours. If the water level boils down, add water to refill if necessary.
  • Using a slotted spoon, remove the herbs from the pot and allow the soup to cool. This recipe makes about 4 liters of soup. You can drink it as a broth, use it as a base for soup recipes, or place it in a mug or thermos and sip it throughout the day.

By: SUSHMA SHAH, Toronto Naturopathic Doctor.

Trying To Loose Weight? Focus On The Following:

Healthy Me, ,

Most of us are constantly worry about weight gain or not being able to loose weight. We also dread putting ourselves through ridiculous diets and exercise regimens, when all we want to do is: loose weight and not have to put as much effort into it, right? Here are some simple and easy modifications you can focus on, on a day to day basis and see how those pounds melt away:

1. Eat slowly and chew your food properly. For each bite you take, chew at least 11 times. This allows the food to break down into smaller particles and also allows the digestive juices in the saliva to start working on digesting the foods – especially starches.

2. Have a glass of water with a squeeze of lime or lemon before each meal and before each second helping. This will help you decrease the number of calories you would otherwise consume and make you feel fuller faster as well. However, make sure you are not drinking water with your meals, as this will have a negative impact on digestion, as the water will dilute your digestive enzymes.

3. Try to practice food combining. Simply put: Eat your foods in a way that is most favorable / optimal for your digestion. Here are the three simple rules to go by:

– Eat fruits with fruits.
– Eat carbohydrates (potatoes, starchy vegetables, rice, noodles and pastas) with vegetables, and not with protein (meat, fish and vegetarian proteins).
– Eat proteins with vegetables, and not with carbohydrates.
I know, at first you might think – that you have been eating your carbohydrates with proteins all your life, and its been fine. Try to eat for a week with the three simples rules above and let me know what you feel as a difference in your digestion.

4. Avoid foods you are intolerant or mildly allergic to. When you consume foods that you are sensitive or allergic to, you will experience quite a few symptoms including not limited to weight gain and water retention among others. A simple blood test can reveal what your food intolerances and or allergies are. Once you have identified these, try to eliminate them for a few months, and also try to rotate the foods you are eating and add variety to your diet. Do not eat the same foods everyday.

5. Drink at least 1/2 your body weight in ounces or about 8 – 10 glasses of water daily. Hydration is key. Quite often the body mistakes hunger for thirst, especially if you are not used to drinking water, and this leads to consumption of empty calories.

6. Plan your healthy meals and snacks ahead of time. I find this very helpful especially if you are going to be out and about or working long hours daily.  When you have healthy snacks around – you will be less tempted to go and buy unhealthy calorie laden junk foods.  Here is a list of 5 snacks that i usually carry around and love, maybe you can give these a try: dried cherries mixed with cranberries, sliced cucumbers, carrots and peppers with a dash of herbamere seasoning (sea salt with dried herbs), rice crackers with babaganouj or hummus, raw almonds with cashews and walnuts, sliced mangoes or green apples.

7. Try to have most your calories in the early part of the day, for the best utilization of the calories in the food, and spend at least 20 – 30 minutes to eat  your meals and snacks, as opposed to eating too quickly and stuffing the stomach. Try to avoid having snacks while you are engaged in doing something, as this leads to consumption of extra calories you would not have otherwise consumed.

8. Exercise is important, but not if its going to create stress in your life, in an already packed schedule. Try to get at least 10,000 steps in a day – be it walking, brisk walking, jogging, among other activities. If going to a gym is not your thing, take a look at various different activities available and see what you feel drawn to and feel comfortable with. Try it out, you never know, you might actually like it! Talk to your naturopathic doctor about your health goals, and how to optimize your health and well being, using diet and exercise, and also get them to look at your hormone, thyroid levels and metabolism levels, as these could be an issue if you are trying to loose weight at no avail. For more information on weight loss and how to loose weight, please click here.

By: SUSHMA SHAH, Toronto Naturopathic Doctor.

Sauteed Garlic Asparagus And Brown Rice Recipe

Healthy Recipes,

Ingredients:

  • 2 tbsp of coconut oil
  • 1 tsp of cumin seeds
  • 2 large cloves of garlic (minced)
  • 1 bunch of young asparagus (cut into 1 inch pieces and steamed lightly)
  • 2 1/2 cups of cooked brown rice (cook the rice with 1/2 water and 1/2 vegetable broth for better flavour)
  • seasoning to taste
  • 1 tbsp of chopped coriander

 

Heat the coconut oil in a saucepan and add the cumin seeds. Let the seeds brown a little and add the garlic to the oil. Cook the garlic until it browns a little and then add in the steamed asparagus pieces. Stir the asparagus infrequently for about 5 minutes. Finally add the cooked brown rice and mix thoroughly. Add seasoning and fresh herbs to taste. Serve immediately and enjoy!
By: SUSHMA SHAH, Toronto Naturopathic Doctor.

Cancer – Risks, Types And Alternative Therapies Available

Healthy Me,

What causes cancer in the body? Recently, I was listening to a radio show and one of the things they said was that researchers have found that cancer happens just because of bad luck – and not necessarily because of other factors. I was quite shocked when I’ve heard that, especially on a radio show because based on my experience in the clinic, I really beg to differ and thought I would write this blog to clarify a few things about what can cause cancer, amongst other details.

So to put this in very simple terms: CANCER arises in the body as a result of DNA damage / mutation, which in turn causes abnormal cell growths creating masses, nodules and tumors. What causes DNA damage / mutations in cells?  Well, while we do not exactly know what causes the cell damage that initiates the cancer process, but we do know that a combination of genetic, behavioral, environmental and lifestyle factors can contribute to the cell damage and DNA damage, causes growth of cancer cells.

Here are some of the top contributing factors that can cause cell and DNA abnormalities, which can eventually lead to cancer:

– Poor Lifestyle and Diet (Smoking, obesity, diet high in nitrates and low in fiber, lack of exercise)

– Exposure to toxins / carcinogens in the work environment and pollution

– Genetics and Family History

– Exposure to certain virus and bacteria (such as HPV and H. Pylori)

– Reproductive health

– Alcohol consumption

There is a huge variety of cancers, with different causes, symptoms and their degree of malignancy. Most fall into one of the four categories:

1. Lymphomas – affecting the lymphatic system.

2. Carcinomas (most common ones) – affecting the skin, glands, organs and mucous membranes.

3. Leukemias – Cancers that affect the blood cells and blood forming tissues.

4. Sarcomas – affecting muscles, bones and connective tissues.

Alternative therapies that may help with cancer

There are various alternative therapies that are available for prevention against cancer, as well, maintaining optimum health and wellness during and after treatments. What works well for one may be adverse for another, and hence some treatments are very successful for one but not another. Keeping this statement in mind, talk to your naturopathic doctor and your medical doctor to see what combination may work best for you. Prevention and optimum health in terms of mind, body and spirit are key for a healthy balance.

If you avoid cancer causing substances and keep your body healthy, you have at least a better chance of successfully conquering the outcome, regardless of what that looks like.  It is imperative to be proactive with your health and wellness in this day and age, where we are constantly exposed to various kinds of stresses (ranging from diet to work to pollution to viruses, among others), which can compromise our immune system and affect our well being. If we do not have a strong defense system, chances are something will change within our body – and the first one to take a hit is our health!

By: SUSHMA SHAH, Toronto Naturopathic Doctor.