Category Archives: Healthy Me

Preventing / Healing Anal Fissures And Tears Naturally

Healthy Me, ,

Anal fissures and tears are frequent in individuals that suffer from constipation or have very hard pellet like stools or stools with harder edges which are forced through on straining. Usually what happens is the delicate mucosal layer inside the anal region tears up, which then streaks the stools with fresh blood, and quite often there is fresh blood in the toilet bowl. There is deep boring pain that follows for a few hours or days quite often, and often the fear of going to the bathroom for a bowel movement that follows and of course more blood with more stool. People then usually try all sorts of products that will help to heal the tear or the fissure, never thinking anymore about it until the next time this reoccurs.

Here a few natural / naturopathic things you can do to prevent, heal and protect yourself from going through this again.

1. IMPROVE YOUR DIET

THIS IS KEY! You may be eating healthy, which is great, but here are a few simple things that will help even more.

Fiber is key to adding bulk to stool especially if you tend to have dry pellet like stool. You can add a couple of tablespoons of bran every morning to your breakfast or have an extra piece of fruit or more leafy vegetables as a snack. Usually one should consume about 20 – 25 grams of fiber daily. Most of us get no where near close to that number, so here is a simple suggestion, read the ingredients and the nutrition label when you buy any products and try to purchase foods that have higher fiber amounts per serving. This will improve the bulk of the stool without you having to making much of an effort.

Water as well is key for well formed soft stools. Dry pellet like stools will often be harder to eliminate causing you to strain, which can then lead to tears. If you are constipated on a regular basis – and you tried to improve your fiber and water intake to improve the quality of your stools naturally, the issue could be related to other health issues. For more information on these issues, please check our Natural Treatments for Constipation.

2. DO NOT STRAIN

I know this is hard to do when you have to go but the stool does not pass with ease, STRAINING IS THE NUMBER CAUSE AS TO WHY YOU HAVE TEARS AND STRAINS.

So instead of straining, here a few simple suggestions that will help:

1. Moisten a towel with warm water and wipe the anal area with it lightly, this may stimulate movement of the stool and relax the muscles of the anal sphincter.

2. Do not go for bowel movement when you are in a rush. When you are stressed for time, you will rush every movement and the tendency to strain will be higher.

3. Massage / Rub the lower spine above the tail bone. This action will definitely help relax your bowels. A dab of Vaseline around the anal region might protect the area from tears that would form otherwise if you tried to push the stool out.

4. Have a warm glass of water with a teaspoon of fresh lemon juice and a tablespoon of olive oil before breakfast. This will help move the bowels as well.

5. Try to give your self some extra time in the washroom when you are going in for a bowel movement. Just sitting on the toilet and going through steps 1 and 3 will help.

Still having trouble?  Come visit us at Nature’s Intentions Naturopathic Clinic.

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

Healthy Resolutions For 2011

Healthy Me,

I would like to wish a very HAPPY NEW YEAR to everyone!

I hope your year is filled with health and healing, along with lots of happiness. For this year, I thought I would write a short list of naturopathic health resolutions that are easy to keep up with and forget after the first few weeks.

1. Get more free time for yourself

Yes, this is now in the resolution category because people these days have forgotten one important being – themselves, and the only way to get back to you is by getting more free time for you so that you can get back to things you once enjoyed doing by yourself, be it reading or writing, or taking a walk by yourself for 20 minutes to reconnect to your inner self away from the mental clutter around you.

2. Cultivate your mind

In the past few years Yoga, meditation and spirituality have all taken a new plight of their own, and unfortunately with all sorts of new age stuff coming up- which I find is more a hodgepodge of stuff as opposed to what the real stuff is. Cultivate your mind by taking an off beaten path or out of sort book and read it, learn more about anything and everything you ever wondered about, travel more if you can and do not be afraid to try something different – like talking to a stranger in the pizza shop you always see. You never know what you will learn or who will come across.

3. Organize

Sounds so simple but so hard to do for some people. For quite a few people who are always scrambling to do things, here is the simple resolution for you. Organize your time and you will learn how to organize your life. If you find it hard to do mentally, take about 15 minutes of your weekend and plan your week ahead of you. See how much of a difference it makes when you plan and prepare your week ahead. If you find that you are having extra time once you plan your week ahead, start planning your meals – breakfast, lunch and dinner. Once you write it down, chances are you will stick to it and eat healthier and will feel better, naturally.

Have a great year – keep it healthy, and if you need any naturopathic advice, I am just around the corner.

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

Natural Treatments For Dry Skin

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As the weather gets colder, our naturopathic clinic generally tends to see an influx of clients suffering from dry skin or very dry skin, or eczema flare ups looking either red and angry or very dry. A lot of them say that its the winter weather that tends to make their skin dry and itchy, but here are a few things to consider before blaming the winter. As the weather gets colder, people generally tend to go out less frequently to exercise, among other things. We tend to stay in and bundle up with a warm drink in our hands, and for a lot of people that drink could be tea or coffee, both natural diuretics, leaching out what limited fluid intake we have, and suddenly the skin starts to look drier and the cells less plump. As well, as the weather gets colder, people’s fluid intake tends to decrease dramatically as well.

Remember, 70% of your body is made up of water and the less you replenish, the more you drain your cells of water of moisture and the more dehydrated the body gets. So a simple way to keep the skin from getting dehydrated and looking all wrinkly and dry, is to HYDRATE, HYDRATE and HYDRATE! Make sure you keep up with your water intake. Have warmer water or room temperature water instead of ice cold water, if its the temperature of the water that keeps your intake limited.

Another factor to consider is your intake of essential fatty acids – omega 3, 6 and 9. These are easily available from your diet if you eat fish – at least 2 times a week, have nuts and seeds on a regular basis and cook with olive or canola oil. Various fatty acid supplements are available in health food stores these days, my recommendation is to make sure – if its skin related – that you get enough omega 6 and omega 3. Fish oils are high in 2 ingredients – EPA and DHA. EPA is good for the eyes, heart and skin. DHA is great for memory and the brain.

EXTERNAL TREATMENTS

To soothe the itchy skin, you could use oatmeal that has been ground up in your bath. Oatmeal is very soothing for the skin and has healing properties. You can use creams that are unscented and those that lock in the moisture.

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

Natural Treatments For Acid Reflux

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Acid reflux or GERD is a common condition these days seen not only in older people, but young adults as well. People experience different symptoms but most experience a burning in the chest region, digestive upsets, a uneasy feeling on waking and an unsettling feeling in the stomach that gets worse with eating certain types of foods – ranging from salads to acidic foods such as alcohol and coffee.

While medications such as proton pump inhibitors such as Nexium and Prevacid help these problems, they do not heal the acid reflux. In order to heal GERD or acid reflux naturally, one must first find out what is causing it. When it comes to acid reflux or GERD / Gastroesophageal reflux disease, usually diet and stress are the causative factors, that tend to aggravate or worsen the symptoms. H. pylori, an ulcer causing bacteria should be ruled out as well using a H. pylori breath test first. Other issues such as hiatal hernia may worsen or create symptoms of acidity.

Here a few tips that may help treat your symptoms of acid reflux or GERD naturally

As a naturopathic doctor, when I treat GERD / ACID REFLUX symptoms in patients, I first try to identify what is causing it. As mentioned earlier, diet plays a huge role when it comes to excess acid creation in the stomach.

  • Having a bland diet and eating smaller meals through out the day seems to be very beneficial.
  • Avoidance of acidic foods such as coffee and citrus will help ease the burning sensation a little as well.
  • Eating frequently is helpful as it keeps the stomach somewhat filled with food, and the acid produced will not be spilled on the stomach lining.
  • Various natural therapies such as acupuncture and supplements may be very helpful for helping the body adapt to stress.

When dealing with acid reflux, its important to find out what is affecting it and what makes it worse, and then treating it accordingly.  More information on GERD/ ACID REFLUX.

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

Natural Pain Relief Treatments For Arthritis – Rheumatoid And Osteoarthritis

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As the weather changes, people suffering from inflammatory conditions such as rheumatoid arthritis and osteoarthritis tend to experience more pain and sometimes more swelling in their joints as well. The morning stiffness tends to get a little worse as well. Based on Traditional Chinese Medicine, osteoarthritis and rheumatoid arthritis are classified as “ Bi syndromes” and tend to be effected by weather elements – particularly cold and humid temperatures. Here are a few naturopathic treatments you can try at home for arthritis that might provide some relief to your joints and bones.

1. To do have a diet that is free of the night shade family vegetables – this includes egg plants, peppers, tomatoes and potatoes. These vegetables tend to worsen inflammation, particularly in people who suffer from rheumatoid arthritis. A complete avoidance for a while would be ideal. Inflammation in the body can be measured by testing various indices such as CRP, ESR and CORTISOL through your naturopathic clinic.

2. Try to maintain a diet that is gluten free and dairy free. This may help in reducing the pain and inflammation in the joints. An overload of different foods in the body, particularly allergens such as wheat and dairy can exacerbate symptoms of arthritis. Inflammation could be effected by food allergies and intolerances you have but are not aware of. You can test these using food allergy/ intolerance blood tests.

3. Mild exercise and stretching in rooms that are a little warmer and more humid may provide relief as loosening up stiff joints. The warmth will loosen and relax muscles, which in turn will release some joint tension. One of the reason why people tend to wake up stiff is because of lack of proper circulation in the body, leaving hands and legs quite stiff on waking. Improving circulation is a great way to reduce stiffness and joint pain. Mobility is great for improving circulation as is massage and acupuncture.

4. Massaging joints with warming oils – such as mustard, castor oil, peanut (if tolerated), rosemary and thyme may also be beneficial in improving circulation and reducing pain related to osteoarthritis and rheumatoid arthritis. If you are suffering from osteoarthritis or rheumatoid arthritis, talk to your naturopathic doctor and see what the best natural treatment option for you would be to be pain free.

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

Natural Treatments For Vitiligo

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Vitiligo is a skin condition that affects 1 – 2 % of the population world wide. Vitiligo is a condition where there is de- pigmentation of the skin due to an imbalance in the melanin production, which gives colour to the skin create lighter spots on the skin that become more apparent when you tan. Vitiligo can show up at any time, but more so under conditions of stress and poor diet.

Various naturopathic treatments are available for the treatment of vitiligo, and naturopaths treat vitiligo based on the various factors: diet and stress being primary. To date, no one is really sure as to why one gets vitiligo, but in our naturopathic clinic, as a naturopath, I have found that in order to treat vitiligo naturally, its necessary to first evaluate the general health status of the individual. The immune system plays a huge role when it comes of the treatment of vitiligo and it is necessary to rule out any auto immune conditions, as autoimmune triggers may in effect cause an “flare up” of vitiligo spots, where you see a whole lot of new spots appearing or the existing spots getting larger.

Vitiligo is part of a larger group of skin condition called leukoderma.  Stress is another factor that may worsen this condition. Naturopathic medicine uses various natural therapies such as acupuncture, natural supplements and diet to improve the body’s reaction to stress. An imbalanced diet can also create stress on the body, along with food allergies that can create an imbalance in the immune system due the an antigen – antibody complex overload.

Various skin creams are available that may or may not help with vitiligo, depending on the cause of the vitiligo. Quite often leukoderma is misdiagnosed as vitiligo. UV treatments have been shown to be somewhat helpful for treating this condition. Natural supplement therapy targeted to balance the immune system, rebalance the body and produce melanin is usually most effective when it comes to halting new spots from appearing.

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

Soy Controversy – Should I Or Should I Not Eat It?

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There has been a lot of controversy regarding soy foods and the whether we should use soy or not. Soy is a bean that has become more and more popular in the past decade as more and more people started to switch over from regular milk to an alternative and Soy was readily available. Now we have plenty of other choices such as goat milk, sheep milk, oat milk, hemp milk, almond milk, rice and brown rice milk.

The controversy with soy comes from the fact that it contains oxalates and phytoestrogens, which can effect the endocrine system – namely your thyroid hormones and female hormones and have been suggested to increase cancer risk. However, if you look at studies based on Asian diets, the prevalence of breast cancer is actually low in their women and part of their diet includes soy products. The difference comes from the fact that they consume fermented soy products such as tofu and miso as opposed to raw soy products. Fermented soy products in general are much better as the different acids – oxalic acid and phytic acid that the beans contain are broken down.

Soy also contains genistein and daidzein. These are isoflavones and have various health benefits especially when used correctly – for menopause. When menopause approaches, the dropping estrogen levels can cause symptoms of menopause such as hot flashes and night sweats. Isoflavones can be beneficial to reduce these symptoms as they mimic estrogen on estrogen receptor sites in the body. Talk to your Naturopathic Doctor if you are suffering from peri-menopause or menopause symptoms and want to treat them naturally.

Soy is an allergen, and a lot of people are allergic to soy or soy products and can have symptoms ranging from mild stomach aches and diarrhea to an anaphylactic shock. Hence its important to be vigilant when using soy products.

As a naturopath, my recommendations is make sure you are okay to take it before trying it out. So should you take it? It does have various health benefits that cannot be ignored, so yes if you are okay with it.

By: Sushma Shah, Toronto Naturopathic Doctor, at the Natures Intentions Naturopathic Clinic.

Improving Fertility With Natural Medicine

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For women who have been trying to get pregnant and have been unsuccessful at it for a while, quite often they decide to try something different, something that their friend might have suggested for them, something like Natural Medicine or Traditional Chinese Medicine, hoping that just maybe this will work, without realizing that all of these medicines are based on trying to get the innate ability of the body to heal and function optimally with the use of diet, herbs and other natural therapies, as opposed to taking this potion or that herb to put  a band aid on a symptom. Naturopathic Medicine is great for improving fertility naturally.

Naturopathic medicine focuses on the why you are not getting pregnant, rather than labeling you with Infertility. As a Naturopathic Doctor, my initial focus for fertility treatments is to get to the the why you are not getting pregnant. Some of the things that can effect fertility include, and are not limited to:

1. Diet – Diet has one of the biggest roles to play when it comes to fertility. Shocked? Don’t be. For people who consume dairy and meat products of a fairly regular basis, estrogen hormone levels will be effected especially if the meat and dairy are not organic. Cows and chicken pumped full of hormones and antibiotics, which can eventually end up in your body, especially if you consume high amounts of meat and dairy products. High estrogen levels in the body will cause various irregularities in the menstrual cycle and PMS symptoms, as well, effect the amount of testosterone in males. Soy is another product that can effect fertility as well. Soy products contain phytoestrogens, oxalates and phytates and these can effect the endocrine system, especially your thyroid hormone. Regular drinking water from the tap and the plastic bottles can also effect fertility. Talk to you Naturopathic Doctor about how your diet might be effecting your health and in turn your fertility.

2. Stress – Everyone goes through moderate amounts of stress on a day to day basis. Stress is perceived differently by everyone. Stress is defined as anything that puts the body out of its normal state of being. This would include mental, emotional, dietary, psychological, physical elements. Nutrient status, sleep disturbance, inadequate protein, all of these can create undue stress on the body as well. The body responds by producing cortisol, a stress hormone, which in turn will effect your female and male hormones and eventually your thyroid hormone, and it turn effect fertility.

3. Physiological problems – This relates more to the actual reproductive organs and their placement in the body. Blocked fallopian tubes, issues with sperm count and motility, are some of the factors that may definitely effect fertility. Emotional issues around getting pregnant are a huge factor that effect fertility. Naturopathic Doctors do take into account all of the above before starting any natural treatments for fertility.

There are various other factors that can effect fertility that can be improved using naturopathic medicine. The ones mentioned above are just for starters, for more information check Fertility – causes and naturopathic treatments.

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

Natural Immune System Boosters

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As the weather changes, you hear more and more people coming into the office with sniffles and coughs. So what we all can do to decrease the chances of falling ill is to boost our immune system naturally using simple natural therapies and supplements.

One of the best ways to keep your immune system in check is to make sure you get at least 7 hours of sleep a night. You are most likely to get if you have not been sleeping well and are already run down and stressed, especially this time of year. Your body replenishes / restores itself through sleep and diet, so its very important to make sure you are getting enough sleep. If you are feeling stressed or are chronically stressed, your immune system will suffer and leave you more susceptible to getting sick, so make sure you are managing your stresss well. Acupuncture and massage are great as relaxing therapies that will help improve your immune function.

Diet plays a role too. Eating foods that are naturally very high in Vitamin C and antioxidants, along with high sterol contents and zinc are excellent to support the immune system.  Try to include plenty of broccoli, dark colored fruits and vegetables, nuts and seeds – especially pumpkin and walnuts in your diet. Herbs such as thyme, basil and marjoram along with ginger, garlic and onions have strong anti viral, anti bacterial and anti fungal properties, and are great for taste and boosting immune function when added in cooking.

Personal hygiene is another factor that is important in preventing influenza and coughs.  Its good to keep a hand sanitizer with you especially if you are using transit often. Keep you hands away from touching your eyes, nose and mouth if you have been in contact with someone who has been ill. Hand washing is key when it comes to preventing spread of bacteria and viruses that cause most common colds and coughs.

So stay safe and healthy in this cold season using simple natural therapies.

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

Seasonal Affective Disorder And Vitamin D Levels

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As the days are getting shorter and gloomier, lots of people have been complaining about feeling more anxious or depressed for no apparent reason. If you are one of those individuals, you could be suffering from SAD also called the Seasonal affective disorder, and here are simple natural things you can do to feel better and more optimistic.

1. Go see your Doctor, be it a Naturopathic Physician or a Medical Doctor, and get them to test your Vitamin D levels. Usually the medical laboratories recommends to assume that living in a temperate zone, you are Vitamin D deficient, I do recommend however its better to know how low. Based on the results, you naturopathic doctor or medical doctor will generally recommend the required dose. If you are low and are a female, it might also be a good idea to test you bone density and calcium levels. Quite often these will be effected as well.

2. Do fun things in and around the house – Just because the weather has become colder, it does not mean that your heart has to feel the same way – COLD. No, warm up your heart with different chores that you enjoy but never get around to in the summer. Here are a few examples: cleaning up the garden, one day at a time, and make sure you do it when the sun is out, this will help you body manufacture some Vitamin D as well. You can restart old projects in the house that you had a good mind to finish when you started them, and pace yourself.

3. Change your decorating theme in the house to reflect on warmer colors – light brown, taupe and beige could be very comforting with warm burgundies and maroons. Spice up your fireplace with some decorative pieces that you like – maybe a photo frame with pictures that bring back good memories. And nothing beats the smell of warm bread (you can bake healthier versions) with a warm cup of hot chocolate with lots of little marsh mellows floating in them.

4. Light therapy is available at various health stores and regular pharmacies. So for those really bad days, give yourself an extra 15 to 20 minutes. You should use them daily for about 20 – 25 minutes depending on the model. If going south is an option, make sure you take full advantage of the sunlight while you are away.

5. Your sleeping hormone melatonin also plays a role in SAD / Seasonal affective disorder, so make sure you are resting well, and getting a minimum of 7 – 8 hours of sleep a night. A small cereal snack might help you sleep better, as it releases serotonin, your feeling good hormone and also helps with Seasonal affective disorder. If you are suffering from insomnia, this will worsen feelings of sadness and depression. Ask you naturopathic doctor to test your hormonal levels to make sure this is not causing the problem.

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