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

Seasonal affective disorder & vitamin d

Saskatchewan is known for its long, cold winters. As the temperatures decrease, so do the daylight hours, significantly diminishing the amount of sun we might see each day. To add to that, to avoid the cold, we spend more time indoors and the time we do spend outside has us wrapped from head-to-toe to keep warm. This means less sun exposure and therefore reduced opportunity for us to synthesize vitamin D from its light. For some people, the change in seasons also brings on the “winter blues” also known as Seasonal Affective Disorder (S.A.D.). It is currently thought that a combination of physiologic, psychologic, genetic, and environmental factors play a role in S.A.D., one of them being vitamin D deficiency.

What is seasonal affective disorder?

Also termed “S.A.D.”, Seasonal Affective Disorder is a form of depression that typically occurs in the winter months when our exposure to sunlight is limited. Approximately 2-3% of Canadians will experience S.A.D. at some point and 15% more will experience a milder version of the condition.

There is a natural tendency to slow down in winter compared to the high-energy lifestyles we tend to carry on in summer months. However, if you notice you are feeling particularly low or experiencing the signs & symptoms below, it might be time to consider consulting a healthcare professional for an assessment.

Signs & Symptoms

• Feelings of hopelessness & sadness

• Thoughts of suicide

• Oversleeping

• Cravings for sweet or starchy foods

• Weight gain

• Fatigue/low energy

• Decreased physical activity

• Difficulty concentrating

• Irritability

• Increased sensitivity to social rejection

• Avoidance of social situations

In S.A.D., these signs and symptoms appear and disappear at about the same time each year, and the sad, despairing mood:

• is present most days and lasts most of the day

• lasts for more than two weeks

• impairs performance at work, school or in social relationships

Vitamin D - the sunshine vitamin

Vitamin D, which actually functions more like a hormone, acts on receptors in every tissue in the body including the brain and immune system. As it is a fat-soluble vitamin, we get it through diet from sources such as fatty fish (sardines, salmon, tuna), eggs, and liver; and are also able to synthesize it through our skin when we get sufficient exposure to the sun. As such, vitamin D levels have been shown to fluctuate with exposure to sunlight. Levels tend to decline from fall to winter, and are naturally lower the further north you live from the equator.

Vitamin D has many functions within the body. It is needed for calcium absorption (healthy bones, teeth), healthy immune function, and also has a role in the release of dopamine and serotonin - signalling molecules that, in the brain, are associated with drive, pleasure, and happiness.

So, how much vitamin D do you need?

Health Canada recommends a daily dietary intake of 600-800 IU’s of Vitamin D for adults. However, according to their statistics, most Canadians are not achieving this. While we also know sunlight does provide Vitamin D, here in Saskatchewan, the exposure we get at our northern location is often inadequate, especially in the winter months. Vitamin D levels also decrease with age, skin pigmentation, liver and kidney disease, obesity, certain medications, genetic mutations and other conditions.

How do I know if I’m getting enough vitamin D?

Luckily, there is a test for that! A simple blood test can assess whether you are getting sufficient amounts of vitamin D, or if supplementation may be indicated–or, in some cases, contraindicated. There can be too much of a good thing especially when it comes to supplementation. Vitamin D toxicity related to excessive long-term intake of vitamin D can cause hypercalcemia and related symptoms such as confusion, apathy, vomiting, abdominal pain, pathological calcification, increased thirst and increased urination. It is also important to note that everyone metabolizes vitamin D differently, so some people can experience vitamin D toxicity even at lower doses that are considered safe for the general population. It is always recommended to consult a healthcare practitioner before implementing any new health regimen to see if it is right for you, including vitamin D supplementation.

If you are experiencing symptoms of the “winter blues” or are curious about your vitamin D status or other natural approaches to mental health, you are invited to book a consult with myself or one of my colleagues to discuss your healthcare options.

We look forward to working with you!

In health, Jacalyn Sieben, ND

References:

1. CAMH. (2019). Seasonal affective disorder (SAD). Retrieved from: https://www.camh.ca/en/health-info/ mental-illness-and-addiction-index/seasonal-affective-disorder

2. Canadian Mental Health Association, BC Division. (2013). Seasonal affective disorder. Retrieved from: https://cmha.bc.ca/documents/seasonal-affective-disorder-2/

3. Health Canada. (2012). Vitamin d and calcium: Updated dietary reference intakes. Retrieved from: https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/ vitamin-calcium-updated-dietary-reference-intakes-nutrition.html

4. Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P and Jones G (2018) Vitamin D Toxicity–A Clinical Perspective. Front. Endocrinol. 9:550. doi: 10.3389/fendo.2018.00550

5. Melrose S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression research and treatment, 2015, 178564. https://doi.org/10.1155/2015/178564

REDUCE YOUR CANCER RISK!

CANCER PREVENTION

Prevention is the action of stopping something from happening. We often focus on how to support a person who has already been diagnosed with a health condition, however a big focus on health should be ways in which we can prevent the condition from occurring in the first place. Although cancers can develop for many reasons outside our control, there are many factors which we can change (called modifiable factors), which may alter our risk for developing cancer and other chronic diseases. By addressing these modifiable factors, we can focus on prevention.

As you can see from the table above, there are a number of influencing factors that we have the ability to change. In this article, we will briefly touch on some of these modifiable factors and how they impact our health with respect to cancer prevention, and how naturopathic medicine can help!

Diet

Although the information isn’t very clear regarding the impact our diet has on the risk of developing cancer, there are a few associations that have been found between certain dietary factors and cancer risk, according to the World Cancer Research Fund/American Institute for Cancer Research [1-4]:

• Eating whole grains and high fiber foods (such as fruit, vegetables and legumes) is associated with a protective effect against developing colorectal cancer

• Diets high in “fast foods” or processed foods (which are typically higher in trans/saturated fats, salt and sugar) are associated with increased risk of developing obesity, which is associated with increased risk of cancer

• Higher intakes of red and processed meat are associated with an increased risk in developing colorectal cancer

• High intake of sugar, including in beverages such as soda pop, can contribute to overweight/obesity, which is a risk factor for developing many cancers

Eating a diet high in fruits, vegetables, legumes and whole grains, healthy fats and lean proteins, and limited intake of processed foods and sugar is a great step toward cancer prevention, as well as prevention of other health conditions like obesity. At Saskatoon Naturopathic Medicine, we work with patients to develop an individualized diet plan addressing these risk factors and recommend healthier alternatives.

Physical Activity

Being physically active is associated with a reduced risk of developing colorectal, breast and uterine cancer, and also helps prevent excess weight gain and obesity.

The World Health Organization (WHO) recommends that adults should be physically active most days of the week, for at least 150 minutes of moderate-intensity physical activity per week. Some examples of moderate-intensity exercise include shovelling snow, jogging, swimming, bicycling, and dancing. By incorporating more physical activity into our week, we are also reducing the amount of time we spend sitting (called sedentary activity), which on its own is a risk factor for developing other conditions like obesity [5].

Toxic Exposures and Lifestyle Factors

Toxic exposures refers to exposures of substances that have the potential to cause harm in high amounts. Exposures can occur through our occupation, the environment (ie. pollution, contaminated water, etc), our diet, and even the hygiene and cosmetic products we use every day (ie. deodorants, perfumes, etc). For example, there are chemicals known as endocrine disrupting chemicals (EDCs) which can interfere with our own hormonal (endocrine) system, and can result in an increased risk of developing hormone-associated cancers such as breast cancer. EDCs can be found in plastics, shampoos and other cosmetics, pesticides and others [6].

Two other important toxic exposures to discuss are cigarette smoking and alcohol intake, both of which are strongly associated with increased risk of developing cancer. At Saskatoon Naturopathic Medicine, we assess what exposures to toxic substances you may have been or are currently exposed to, and offer recommendations and tools to help reduce exposures and support the body’s own ability to naturally detoxify.

For more information about reducing your exposures to environmental risk factors, check out this webpage by the Canadian Cancer Society: https://cancer.ca/en/cancer-information/reduce-your-risk/know-your-environment.

Immune Health and Stress

In addition to decreasing the risk of infection, our immune system plays an important role in the development of cancer. A type of white blood cell, called a natural killer (NK) cell, is one of the main immune cells responsible for recognizing cancer cells and preventing them from growing and moving to other areas in the body [7]. Some factors that play a role in how well our immune system functions are adequate sleep, a healthy diet, physical activity levels, sources of inflammation, nutrient deficiencies, and stress levels. It is important to look at any reasons why our immune system may not be functioning optimally, and address these factors to support our health.

The impact of stress on cancer development is still unclear, however there are indirect associations with stress on risk of developing cancer. As mentioned above, stress can impact how well our immune system functions, and can also impact our sleep quality. There are ways in which we can reduce the impact stress has on our health, including meditation, yoga or other restorative exercises, acupuncture, journaling and counselling. Naturopathic Doctors are trained in acupuncture, and are knowledgeable in many stress supports including lifestyle modifications and nutrients/botanicals to manage the body’s stress responses.

There are many ways in which we can make healthier changes to help in the prevention of chronic diseases such as cancer and others like cardiovascular disease and obesity. At Saskatoon Naturopathic Medicine, our Naturopathic Doctors are well-trained in assessing the overall health of patients and identifying where support may be needed. Prevention of disease is not commonly discussed, however it is one of the guiding principles of naturopathic medicine [8] and vital to our overall health.

References:

[1] https://www.wcrf.org/dietandcancer/eat-wholegrains-vegetables-fruit-and-beans/

[2] https://www.wcrf.org/dietandcancer/limit-fast-foods/

[3] https://www.wcrf.org/dietandcancer/limit-red-and-processed-meat/

[4] https://www.wcrf.org/dietandcancer/limit-sugar-sweetened-drinks/

[5] https://www.wcrf.org/dietandcancer/be-physically-active/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7731339/

[7] https://molecular-cancer.biomedcentral.com/articles/10.1186/s12943-020-01238-x

[8] https://aanmc.org/6-principles/

ABCDEs FOR MELANOMA

Melanoma is a type of skin cancer and is the seventh most common cancer in Canadians. Risk factors associated with development of melanoma include ultraviolet (UV) exposure from the sun, indoor tanning, having lots of moles (also called nevi) or strange-looking moles, having fair skin, having a family history of skin cancer, some genetic conditions, and having a weakened immune system.

One way in which you can be proactive in at-home screening for melanoma is by taking a look at your moles using the ABCDE rule (see below). Changes in size, shape, colour and other characteristics of a mole are some of the first warning signs of melanoma. The ABCDE rule is helpful for remembering which signs to look out for:

Asymmetry: The shape of one half of the mole is different from the other.

Border: The edges of the mole are ragged, notched, blurred, uneven or poorly defined.

Colour: Colours, which can be brown, black, grey, pink, tan, red, white or bluish vary within the mole.

Diameter: The mole is larger than 6 mm (bigger than the size of a pencil eraser) or has grown in size.

Evolution: The mole is changing in size, colour, shape, texture, or looks different from surrounding moles.

If you have a mole that has any of these characteristics, you should see your family doctor and get it tested.

Written by Dr. Dana Kolenich ND

References:

[1]https://www.cancer.ca/~/media/cancer.ca/CW/cancer%20information/cancer%20101/Canadian%20cancer%20statistics/Canadian-Cancer-Statistics-2019-EN.pdf?la=en

[2] https://www.aafp.org/afp/2012/0115/p161.html

[3] Parmar, G., Kaczor, T., & Boudreau, E. (2020). Textbook of naturopathic oncology: A desktop guide of integrative cancer care. Medicatrix Holdings Ltd.

SUNSCREEN AND SAFE SUN GUIDELINES

It’s officially summer, and that means lots of sun exposure! A popular topic during this time is the use of sunscreen. This article will cover the benefits and risks of sun exposure, and how we can optimize the benefits while reducing our risks by implementing safe sun practices.

Why do we need to worry about sun protection?

Here’s a quick overview on how the sun affects our health.

The sun emits different kinds of electromagnetic radiation, including ultraviolet (UV) radiation (which is where we will focus our article). UV radiation can be classified as UVA, UVB or UVC. UVC radiation is blocked by the Earth’s atmosphere, so only UVA and UVB radiation reaches the planet’s surface (and us). UVB radiation is the type that plays a role in our body’s ability to make vitamin D.

Maintaining healthy levels of vitamin D is important for overall health, including supporting our immune system, maintaining healthy bones, and supporting mood balance. Since the sun is our main source of vitamin D, why do we need to be careful with sun exposure?

UV radiation is the single greatest risk factor in the development of skin cancers, which are some of the most common cancers in Canadians. UV radiation from the sun can damage the skin, resulting in sunburns, as well as skin aging, wrinkling and loss of elasticity. Therefore, balancing sun exposure to optimize benefits while reducing the risks is ideal! Below are ways to implement safe sun practices for adults, babies and children.

What you can do?

Avoiding the sun at peak times

The sun’s rays are the strongest at midday, between 10 AM and 4 PM, which is when the risks are highest. Avoid getting sunburns and suntans, as these are the result of skin damage from the sun. Emphasize activities in the shade rather than in direct sun, or implement the use of shade from trees or umbrellas.

Use sunscreen

Sunscreen is used to protect the skin from the potential damage of ultraviolet (UV) radiation exposure from the sun. The Canadian Dermatology Association recommends a broad-spectrum (protecting against both UVA and UVB rays) sunscreen with a sun-protection factor (SPF) of 30 or higher. Generally, the higher the SPF, the more effective it is at protecting us from the sun (however, this does not mean that it is foolproof!). Sunscreen should be used on all exposed skin areas and reapplied as per manufacturer's instructions, potentially more often if swimming or sweating. Lip products containing SPF can be used to protect the skin on our lips.

Keep in mind that the skin is one of the body’s largest organs, and may absorb ingredients from the products we use on it. Using the Environmental Working Group’s (EWG’s) Healthy Living app can help you find clean and effective cosmetics and sunscreens. For a more information on “clean” sunscreen options, check out the EWG Sunscreen Guide!

Wear sunglasses and a wide-brimmed hat

Physical barriers to the skin, such as dark clothing, sunglasses and a wide-brimmed hat offer shade options and physical ways to block the sun’s rays. Sunglasses help protect your eyes from potential sun damage, including cataracts. Clothing that has a tight weave, darker in colour, and increased fabric weight and thickness are better clothing options to help protect against the sun’s rays.

Babies need protection too!

Babies’ skin and eyes are particularly sensitive to damage from the sun. Babies should be kept out of direct sun, and should wear hats with a wide brim and be dressed in loose fitting lightweight clothing that covers their arms and legs. These methods are ideal, however you can also use a baby-safe SPF 30 sunscreen. Make sure babies avoid getting tans or sunburns!

Can sunscreen decrease my body’s ability to make vitamin D?

Research suggests that sunscreen, especially when applied correctly and consistently and with a high SPF, can decrease the production of vitamin D, but only by a small amount. This may be because sunscreen does not perfectly block UVB radiation exposure to the skin, and therefore some vitamin D can still be made. If you are worried about not getting enough vitamin D, your naturopathic doctor can test your vitamin D levels and may recommend a vitamin D supplement, which provides a source of vitamin D without the radiation exposure from extended periods of time in the sun.

Written by Dr. Dana Kolenich ND

References:

[1] Queirós, C. S., & Freitas, J. P. (2019). Sun Exposure: Beyond the Risks. Dermatology Practical & Conceptual, 9(4), 249–252. https://doi.org/10.5826/dpc.0904a01

[2] https://dermatology.ca/public-patients/sun-protection/sun-safety-every-day/

[3] Li, H., Colantonio, S., Dawson, A., Lin, X., & Beecker, J. (2019). Sunscreen Application, Safety, and Sun Protection: The Evidence. Journal of Cutaneous Medicine and Surgery, 23(4), 357–369. https://doi.org/10.1177/1203475419856611

[4] https://www.aafp.org/afp/2000/0715/p375.html

[5] https://pubmed.ncbi.nlm.nih.gov/31069788/