Make Every Day Self-Care Day!

Our busy, modern lives can sometimes make it hard for us to tune into our body’s needs. Here are some of our favorite tips on how to keep balanced while keeping busy!

At home…

Get Outside

Being in nature has numerous mental and physical benefits. Nature therapy has gained popularity as a means to reduce stress and promote healing. Research has come to the same conclusion as nature therapy practices have been shown to reduce heart rate, blood pressure, and the stress hormone, cortisol, when compared to measurements in other environments. (1)

Connect With Loved Ones

It likely does not come as a surprise that social isolation is associated with increased risk for mental health problems–in particular, depression, anxiety, stress-related disorders, and anger. Try to make an active effort to spend time with people you love whether you are able to do so in person or via a virtual connection. (2)

Screen Time Breaks

While technology has improved our lives in an abundance of ways, there can be too much of a good thing. Studies show that increased screen time is associated with negative outcomes such as lowered self-esteem, increased incidence and severity of mental health issues and addictions, slowed learning and acquisition, and an increased risk of premature cognitive decline. Use your screen time wisely–in moderation and with intention. Consider setting time limits on your devices and cleaning up your follow lists on social media to make your social feeds more of a positive space to engage with. (3)

Balanced Nutrition

Enjoying a balanced variety of nutrient-rich, whole foods to fuel your body optimally helps to reduce inflammation and keep your blood sugar (and moods) stable. In general, you should aim for half of your plate to be vegetables, 1/4 complex carbs (whole grains, starchy vegetables), and 1/4 protein. Healthy fats should be incorporated into each meal (avocado, nuts, olive oil, etc), and fruit makes for excellent snacks or dessert. Water intake is imperative for the maintenance of good health and most healthy adults should aim for 2-3L of water daily.

Sleep

It’s not just for beauty! As neuroscientist Matthew Walker says, “There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and detrimentally impaired when we don’t get enough).” Adequate, quality sleep (7-9 hours per night) is vital for tissue regeneration, and slacking on your sleep can increase your propensity for weight gain, chronic disease, and even cancer. If you are struggling to get a good night’s sleep, our naturopathic doctors would love to help!

At Saskatoon Naturopathic Medicine…

Acupuncture

An effective traditional therapy for many conditions including stress, anxiety, sleep, pain, digestion, and hormonal concerns.

Massage

Our knowledgeable massage therapists offer relaxing and therapeutic massage as well as myofascial release and patient self-care education such as stretching, strengthening and postural awareness.

Somatic Experiencing™

Somatic Experiencing™ is a body-based approach to treating the effects of trauma. Specifically, the symptoms that arise when trauma is held in the body, including chronic or severe pain that does not respond well to medication, headaches, digestive issues, fear, difficulty sleeping, anxiety and depression. Somatic Experiencing™ works with the nervous system and the body’s innate ability to heal and recover from the symptoms of physiological stress. Treatment is gentle, supportive and enhances the effectiveness of the traditional exercise-based physiotherapy and counselling approaches.

Nutritional IV Therapy

IV nutrient therapy is a method of administering water-soluble nutrients (vitamins, minerals, antioxidants, and amino acids) directly into the blood stream. When you infuse nutrients intravenously, you bypass the digestive system, and this achieves a higher blood concentration beyond what is orally possible, especially if digestive function is compromised. Great for many conditions as well as health optimization and energy support. (See our website or call the clinic for more details).

Targeted Therapeutics

If you are looking for a comprehensive approach to your self-care, book a consultation with one of our naturopathic doctors who will conduct a thorough assessment of your health and come up with a customized plan just for you! With a variety of treatment modalities and testing options available, a targeted treatment plan can eliminate some of the guess-work and help you reach your self-care goals more quickly.

Written by Jacalyn Sieben ND

Sources:

1. Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International Journal of Environmental Research and Public Health, 14(8), 851. https://doi.org/10.3390/ijerph14080851

2. Henssler, J., Stock, F., van Bohemen, J. et al. (2021). Mental health effects of infection containment strategies: quarantine and isolation—a systematic review and meta-analysis. Eur Arch Psychiatry Clin Neurosci 271, 223–234. https://doi.org/10.1007/s00406-020-01196-x

3. Neophytou, E., Manwell, L.A. & Eikelboom, R. (2021). Effects of Excessive Screen Time on Neurodevelopment, Learning, Memory, Mental Health, and Neurodegeneration: a Scoping Review. Int J Ment Health Addiction 19, 724–744. DOI: 10.1007/s11469-019-00182-2

Back-to-School Tips for Staying Healthy

HEALTHY TIPS FOR BACK-TO-SCHOOL

It’s back to school time for kids and teenagers, which is an extra busy time for parents and their children and may be an extra stressful time due to the ongoing COVID-19 pandemic. Are you wondering what you can do to make back-to-school time healthier for your young ones and family? We’ve put together a few tips and tricks to support parents and their kids during this time, and ways in which naturopathic medicine can help!

Make healthy lunches

Although another to-do list item, healthy lunches can go a long way in helping your child thrive during their school year. A lunch packed full of vital nutrients supports their immune systems, cognitive/learning capacities, weight and activity levels. Some tips are:

• Choose water over juice, pop and other sugary drinks

• Always include vegetables

• Fruit can be a good source of snacks/dessert

• Always include a source of protein - like nut butter/nuts; healthy lean meats like fish, chicken, turkey; legumes like chickpeas (hummus), beans, lentils; cheese

• Make lunches large so there is enough for snacks during the day, and whatever isn’t eaten can be brought home

• Try to limit sugar intake - including granola bars, sugary snacks like fruit snacks, candy and chocolate, juice/pop, and pastries/baked goods

Proper sleep is key!

Sleep is important for brain health, immune support and energy levels, especially in children! Children ages 6-12 years old should get between 9-12 hours of sleep per night. 

• Set a sleep schedule and stick to it! Schedules are helpful at maintaining consistency in sleep patterns, making it easier to fall asleep and wake up at the same time each day.

• Avoid screen-time for at least 1 hour before bed, ideally 2 hours! Screens emit light that can disrupt the production of melatonin, a hormone that rises in the evening and promotes healthy sleep. Instead of computers, TVs and phones, emphasize activities like reading a book, taking a bath, listening to music, playing a board game, journaling, creative arts or other non-screen activities.

Engage in enough physical activity

Children ages 6-12 years old should get at least 60 minutes of physical activity each day. At school, this can include recreational time at recess as well as physical education classes, however this may not be enough. Consider:

• Engaging in recreational activities outside of school - for example, team or individual sports

• Minimize sedentary time around the house - engage children in helping out with household chores such as laundry, raking leaves, gardening, etc.

• Plan family activities, such as walking/bicycling around the block each night, or playing out in the snow come winter.

• If possible, encourage walking to and from school with a chaperone/parent instead of driving

Book a visit with your Naturopathic Doctor!

Your naturopathic doctor is an expert in holistic ways in which to promote health and prevent disease. An ND will make specific, individualized recommendations for your child, based on their current health status, main health concerns and goals. Some ways in which naturopathic doctors can help include, but are not limited to:

• Assessing immune health and recommending therapies that support the immune system

• Optimizing diet and physical activity levels based on your child’s age and interests

• Making stress reduction recommendations

• Assessing digestive health and food sensitivities

Interested in learning more about ways in which naturopathic medicine can help support your family’s health during back-to-school time? Give us a call today!

Healthy Ice Pops

Ingredients:

• 1 1/2 cups frozen raspberries or other berry of choice, defrosted

• 1/4 cup fresh mint leaves

• 1 1/2 tbsp lemon juice from one large lemon

• honey or maple syrup to taste

• 14 wooden popsicle sticks

Directions:

1. In a blender, puree together the frozen berries and mint. Add lemon juice and honey/maple syrup - taste the mixture for sweetness.

2. Spoon mixture into an ice cube tray and freeze for 30 minutes, or until partially frozen.

3. Insert wooden sticks and return trays to the freezer for another 3 hours minimum. Once fully frozen, enjoy!

Recipe adapted from Food Network’s Italian Ice Pops

Allergy Season - Tips to help you through!

Spring has arrived, and with it comes allergy season. If you struggle with seasonal allergies, your Naturopathic Doctor has many tools to help support your health during this time!

Here’s a few tips to help you get started:

• Neti Pots are a useful tool during allergy season to help rinse the sinuses.

• A HEPA filter in your home, bedroom and/or office can help reduce pollen exposure in the air during peak times.

• Probiotics of certain strains have been well-researched to help shift the immune response away from a state (called Th2) that is responsible for mounting allergies.

• Vitamin C can help stabilize mast cells, which are responsible for releasing histamine into blood circulation, leading to symptoms of allergies. Some vitamin C formulas contain bioflavonoids (for example, quercetin) which can help to support the anti-histamine response.

• Reducing stress and getting good quality sleep will help to reduce inflammation in allergy season.

As always, discuss whether supplements are right for you with your Naturopathic Doctor!

Optimize Your Health During Nutrition Month!

NUTRITION MONTH

March is Nutrition Month! Nutrition is the study of how we, through our diets, get the nutrients we need to live. “Let food be thy medicine and medicine be thy food”, a quote attributed to Hippocrates, is a simple but powerful statement on the importance of our diet. Optimizing nutrition status - making our diets as healthy as possible - is one of the foundational goals in improving our health at every age.

A diet providing all of the nutrients we not only need to live, but need to live healthy lives, is dependent on many factors. We can generalize what a healthy diet looks like for the majority of people, however it is important to be aware of certain factors that can impact an individual’s nutritional requirements. For example, those who are pregnant will have different nutritional requirements than others. Additionally, certain medical conditions, treatments and even some medications can impact proper absorption of nutrients. Optimal nutrition is also a public health issue - for example, low socioeconomic status is associated with poorer nutrition [1] - possibly because it can be difficult to afford or even access healthy foods.

Although the food you eat is one of the most important aspects of nutrition, it is not the only important factor. Nutrition also involves how your food is broken down into nutrients, how well these nutrients are absorbed, how well your body puts these nutrients to use, and finally how well your body eliminates what it no longer needs and protects you from potentially toxic substances. 

How can a Naturopathic Doctor (ND) help optimize your nutrition? NDs have extensive training in nutrition, and can offer a variety of services and assessments to support your individual nutritional needs:

• Lab testing to assess for nutritional deficiencies or conditions associated with nutritional deficiencies

• Education surrounding appropriate diets for your health status and goals

• Expertise on all aspects of digestion, including optimizing the absorption of nutrients and supporting your body’s ability to eliminate waste products

• Assessing your current diet and making recommendations to support an optimal diet

• Addressing obstacles that come up (ie. financial, accessibility, resources) that make it difficult to make healthier changes

• Providing expertise on what nutritional supplements may be helpful for you

Interested in optimizing your nutrition? Book an appointment with one of our Naturopathic Doctors today!

[1] Alkerwi A, Vernier C, Sauvageot N et al. Demographic and socioeconomic disparity in nutrition: application of a novel Correlated Component Regression approach. BMJ Open. 2015; 5(5):e006814.

Omega-3s for Inflammation-Associated Depression

Essential Fatty Acids (EFAs)

Omega-3 and omega-6 fatty acids are essential fatty acids, meaning the body cannot make them on its own so they must be obtained through diet. They are both polyunsaturated fatty acids, however, they are found in different foods and have different roles in the body. Omega-3s are found in fish, nuts, seeds, and plant oils, while omega-6s are found in meats, vegetable oils, nuts, seeds, and processed foods.

The body requires a balance of omega-3 and omega-6 fatty acids for good health. However, the western diet is abundant in omega-6-rich foods, shifting this balance in some cases by 20:1 or higher. While both beneficial and necessary for the maintenance of good health, omega-3 and omega-6s have opposite effects on inflammatory modulation – the omega-6 pathway being more pro-inflammatory, the omega-3 being more anti-inflammatory.

Inflammation & Depression

Neuroinflammation is an inflammatory response within the brain and is a known component of many brain disorders. Rapaport et al., conducted a study exploring whether inflammatory biomarkers might act as measures of clinical response to omega-3 fatty acids – specifically eicosapentaenoic acid and docosahexaenoic acid – in subjects with Major Depressive Disorder (MDD).

The subjects were assessed for their baseline biomarkers of inflammation, as well as the presence and severity of their depressive symptoms using the Hamilton Depression rating scale. They were then randomized to 8 weeks of double-blind treatment with eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), or placebo. Those given EPA who had high inflammation consistently reported a significant decrease of depressive symptoms by treatment week 8. While also critical to brain function, DHA did not produce the same effect. This difference is possibly explained by the fact that EPA has the ability to dampen the inflammatory response, while DHA does not.

This study highlights the importance of individualized assessment and treatment in mental health, and the value of EPA as part of a comprehensive treatment plan for depression.

Written by Dr. Jacalyn Sieben ND

References:

Kalkman H. O. (2020). The Association Between Vascular Inflammation and Depressive Disorder. Causality, Biomarkers and Targeted Treatment. Pharmaceuticals (Basel, Switzerland), 13(5), 92. https://doi.org/10.3390/ph13050092

Rapaport, M. H., Nierenberg, A. A., Schettler, P. J., Kinkead, B., Cardoos, A., Walker, R., & Mischoulon, D. (2016). Inflammation as a predictive biomarker for response to omega-3 fatty acids in major depressive disorder: a proof-of-concept study. Molecular psychiatry, 21(1), 71–79. https://doi.org/10.1038/mp.2015.22

Eating to Prevent Chronic Disease: The Mediterranean Diet

Eating to Prevent Chronic Disease

What is a Mediterranean Diet?

The Mediterranean diet is a diet high in fish, legumes, whole grains, vegetables, fruits, nuts, seeds, and olive oil. It is low in high fat meats and dairy products.

If you want to be on a healthy Mediterranean diet you should try eliminating cream, butter, margarine, carbonated and/or sugared beverages, and processed foods such as pastries, industrial bakery products, industrial desserts (puddings, custard), French fries, potato chips, cakes and sweets.

It is a good idea to limit your consumption of cured meats, red meats, and cured and fatty cheeses. When choosing animal products, choose healthy sources (Grass fed, Free range, wild etc) that have minimal contaminates and a good balance of omega-3 and omega 6 fatty acids.

The Mediterranean diet is also characterized by a high intake of b-carotene, B vitamins, vitamin C, vitamin E, folic acid, polyphenols and a wide variety of phytochemicals that are found in the various plant foods frequently consumed (1).

Research shows adherence to Mediterranean diet is effective in prevention of cardiovascular disease, depression, metabolic syndrome and Type 2 Diabetes. The information to follow summarizes a bit of the research.

Supporting Research

Cardiovascular Disease

The Mediterranean diet has been ranked as the most likely dietary model to provide protection against coronary heart disease. (2)

 In a 2018 study involving persons at high cardiovascular risk, the incidence of major cardiovascular events was lower among those assigned to a Mediterranean diet (Med Diet) supplemented with extra-virgin olive oil or nuts than among those assigned to a reduced-fat diet. (3)

• 3 groups studied

o   Low-fat diet

o   Mediterranean Diet with added nuts

o   Mediterranean Diet with added olive oil

• Risk of combined heart attack, stroke and death from cardiovascular disease compared to low-fat diet was reduced by 30% in the Med Diet + Olive Oil and 28% in the Med Diet + Nuts.

Good adherence to a Mediterranean diet resulted in a more favorable health status as reflected by improved cardio vascular disease risk factors, such as lipid profile, blood pressure, and glucose, especially in persons with diabetes and compared with a low-carbohydrate diet. (4)

Higher adherence to a Mediterranean diet was associated with lower mean levels of blood pressure after 6 years of follow-up. (4)

Diabetes

Mediterranean diet supplemented with extra virgin olive oil (EVOO) or mixed nuts has shown to reduce the incidence of type 2 diabetes by 40% and 18%, respectively, compared with a low-fat control diet. (5)

Depression

High adherence to a Mediterranean diet high in whole grains, fruits, vegetables, nuts, lean meats and olive oil was protective for depression at all ages throughout the lifespan. Even moderate adherence to a Mediterranean diet was protective in younger individuals. For older individuals, the research showed that the benefit to mental well-being and depression prevention was only associated with those individuals who adhered to a more strict Mediterranean diet. (6)

A 2017 study examined 56 men and women with major depression who all had a very poor diet containing lots of highly refined foods, very few fruits and vegetables, and few lean types of meats. Implementing a Mediterranean diet that was high in whole grains, fruits, vegetables, nuts, lean meats and 3 TBSP of olive oil per day led to 32% of participants no longer meeting the criteria for depression after only 12 weeks! (7)

Metabolic Syndrome

Metabolic syndrome is a cluster of 3 or more related cardiometabolic risk factors:

• Central obesity (determined by waist circumference)

• Hypertension

• Hypertriglyceridemia

• Low HDL cholesterol levels

• Hyperglycemia.

Research has shown that olive oil supplementation can decrease central obesity and elevated fasting glucose levels. Supplementation with nuts (rather than olive oil) has also been shown to reduce central obesity. (8)

Interested in changing your diet to a Mediterranean Diet? Below is some good information to help you get started!

References

Dr. Reid's Healthy Bone Broth Recipe

Homemade bone broth is rich in vitamins and minerals that are very easy for the body to absorb and helpful for healthy bones along with many other other physiological functions.

The broth can be used for making a soup, or frozen in small batches and used for adding to stews, chili or cooking grains to increase the nutrients content.

Basic Bone Broth Recipe

Ingredients:

1 chicken carcass - cooked or raw

6 cups of water

2 tbsp apple cider vinegar

1 onion, roughly chopped

4 cloves of garlic

Instructions:

Place the chicken carcass in a large pot and add water, vinegar and onions and garlic.

Bring the water to a boil.  Skim off any residue.

Turn the heat down and simmer for about 8 hours (until bones are soft/break easily)

You will need to add extra water a couple of times to keep it at the 6 cup mark.

Remove the veggies and chicken parts with a fine sieve or cheesecloth.

Micronutrient Testing at Saskatoon Naturopathic Medicine

At Saskatoon Naturopathic Medicine we proudly offer Spectracell Micronutrient testing, one of the most comprehensive nutrient tests to assess the nutrient stores in your body that will keep you performing at the top of your game.

The Spectracell Micronutrient test allows your Naturopathic Doctor to assess how well your body utilizes 31 vitamins, minerals, amino/fatty acids, antioxidants, and metabolites (listed below).

Why is this information important?

 Nutritional balance plays a key role in optimal wellness, chronic disease prevention and managing the aging process. Each nutrient in our body is responsible for specific physiological functions that make them unique and irreplaceable. Virtually all metabolic and developmental processes that take place in the body require micronutrients, and strong evidence suggests that subtle vitamin, mineral, and antioxidant deficiencies can contribute to degenerative processes such as arthritis, cancer, cardiovascular disease and diabetes. As well, evidence suggests that a lack of these vital nutrients may have a profound impact on the body’s immune system. Eating a balanced diet, exercising and taking a multivitamin may not be enough. Every individual is unique and a micronutrient test will allow your Naturopathic Doctor to see where you might be lacking.

Who may benefit from having the Spectracell Micronutrient test?

Spectracell micronutrient testing can be very beneficial for individuals with the following conditions and disease:

            - Cardiovascular disease

            - Diabetes

            - Neurological disorders/Alzheimer’s          

            - Mood disorders

            - Osteoporosis

            - Fertility issues

            - Cancer

 It may also be helpful to get tested if you feel like you are suffering from a nutritional deficiency or just want to stay on top of your health. Some of the signs and symptoms of a nutrition deficiency include: fatigue, anxiety, weight loss or weight gain, loss of appetite, tingling hands, muscle cramping, vomiting, heart flutter, skin conditions, depression, bruising, reduced muscle mass, muscle weakness, diarrhea, hair loss, digestive problems, numbness, nausea, constipation, impaired wound healing, and low libido.

The cost for this test is 620 dollars, which is pricey, but the results may help you save money in others areas by helping you cut out supplements you are currently taking that are not necessary for you at this time, and re-prioritizing the supplements that are truly addressing your body’s needs. For more information on the Spectracell micronutrient test book an appointment to speak to your Naturopathic Doctor or call our office to book in for a sample collection today!

**content adapted from Micronutrient Testing Nutrition at the Core of Personalized Wellness

MYERS COCKTAIL

What is a Myers Cocktail?

One of the most common IVs provided by naturopathic doctors across North America is a Myers cocktail. 

What is in this popular IV and what can it be helpful for? 

The Myers cocktail is an intravenous mixture of minerals and vitamins that is administered directly into a vein and is infused over a timespan of 30-45 minutes. It can be effective against asthma symptoms, migraines, fatigue, fibromyalgia, acute muscle spasm, upper respiratory tract infections, chronic sinusitis, seasonal allergic rhinitis, and cardiovascular disease. 

The vitamins in the Myers cocktail include vitamin C, vitamin B complex, vitamin B12, magnesium, and calcium. It is a fairly simple formula. However, taking these nutrients intravenously means they are 100% absorbed into circulation which is dramatically more than the absorption through the gut with oral supplementation. Though the high levels of nutrients provided by a Myers cocktail will only last a few hours in circulation, the benefits can be profound over the long-term. 

Some patients may receive the Myers cocktail weekly or monthly. Naturopathic doctors may recommend this option when a patient has trouble with absorption (including patients with IBS or IBD) or when a patient is chronically ill and a less invasive nutritional plan is not effective.  Naturopathic doctors work with their patients with complex health conditions to identify root cause issues and assess an individuals need for advanced nutritional IV therapy.  Patients who are a candidate for this treatment will be assessed by their naturopathic doctor to ensure safety and to consider any individual modifications to the formula that may be required. 

To learn more about the effectiveness of the Myers cocktail including its history, applications, theory, and research please read the following review by Dr. Alan Gaby, MD —> Intravenous Nutrient Therapy: The “Myer’s” Cocktail.

To find out more if this or other nutrient IVs might be appropriate for you, contact our office to book an IV therapy consult with your naturopathic doctor!