Have you ever found yourself wishing someone “happy holidays” while you feel anything but happy inside? If so, you’re definitely not alone. While there are certainly many reasons to be joyful at this time of year, it’s also a busy and stressful time. Plus, many of us struggle with comparisons of the perfectly festive things we’re shown in the media and our own reality.

Add in shorter days and colder temperatures, and it becomes a challenge to stay on top of your mental and physical health. A majority of people with mental health conditions find their condition worsens over the holidays. And even for people who don’t normally experience depression, December can be marked by an increase in loneliness, anxiety, and fatigue.

This year will be different! A few lifestyle changes can help you thrive in the next few weeks as you enjoy a health and stress-free holiday season.

How To Keep Up With Healthy Habits Over The Holidays

Here are some tips to help you keep up with or kick start healthy habits over the busy and often stressful holiday season.

1 – Make proactive plans to lower stress.

A study commissioned by the National Mental Health Association identified some of the top stressors of the holiday season as:

• Lack of time: 69% of women and 63% of men

• Lack of money: 69% of women and 55% of men

• Gift-giving pressure: 51% of women and 42% of men

It’s important to realize that these pressures can be managed. The key is prioritization. Don’t be afraid to say no to events that won’t bring you joy. Avoid overcommitment so you can really appreciate the people and events that are most meaningful.

Making a budget before the holiday season can help you stick to realistic spending habits. You don’t want to start the new year with the additional stress of debt. Keep in mind that studies have found that experiences are often more memorable gifts than things. Activities like offering to babysit for a stressed-out mother, going for a walk with a lonely senior, or cooking a fancy dinner at home can ultimately be more appreciated than breaking your budget.

2 – Focus on nutrient-rich meals and stay hydrated.

Research published in the New England Journal of Medicine shows that our fears of holiday weight gain are often exaggerated – the average person gains less than a pound. So, instead of trying to limit intake, skipping meals, and stressing about treats, focus on eating and drinking for energy throughout the season. Here are some tips that may help:

• Eating natural whole foods will protect your mental health, energy levels, and digestion. Before a party, try to eat a balanced meal, complete with complex carbs, healthy fats, and quality protein.

• For potluck parties, offer to bring something healthy like a fruit salad, veggie tray (raw or grilled, doesn’t have to be boring!) or a nutrient packed salad.

• Don’t be afraid to try a seasonal treat! Eat treats mindfully, taking the time to savor the flavors. Many people have special memories associated with treats that are only available at this time of the year.

• At the moment it might feel like alcoholic drinks make things merry, but keep in mind that alcohol is a depressant, reduces decision-making skills, dehydrates your cells, and of course isn’t safe if you drive. If you’re already feeling stressed, alcohol can often make things worse. Fortunately, a lot of exciting non-alcoholic drinks have entered the market, including kombucha, much-improved non-alcoholic beer, and low-sugar sparkling drinks. If you do want to drink alcohol, be sure to drink a lot of water after every drink.

3 – Find ways to stay active.

It’s easy to hibernate when it’s dark and cold outside, but don’t let the weather slow you down. For social gatherings, suggest active get-togethers like walks, and if you’re able, explore winter sports like skiing, skating and snowshoeing.

“Getting in shape” is one of the most popular New Year’s resolutions, but there’s no reason you have to wait until the new year! Even though you’re busy, exercising during the holidays will help you cope with stress and give you energy. You don’t have to commit to long workouts – every bit of activity helps. If you’re limited by time and money, you can find free workouts for every level and every length on YouTube. However, as always, if you’re not sure where to start, talk to a professional.

4 – Prioritize rest and sleep.

It’s hard to be energized and festive when you’re not getting enough sleep. No matter how busy you are, do your best to stick to your regular sleep schedule. It can take up to four days to recover from one hour of missed sleep!

With all the stimulation of the holidays, you might find it harder to settle down to sleep and stay asleep. Focus on maintaining good sleep hygiene, including:

• Reduce blue light exposure from your phone and other devices before bedtime. Blue light suppresses your body’s production of the sleep-inducing hormone melatonin.

• Maintain a calm and cool sleeping environment.

• Avoid vigorous exercise close to bedtime.

• Don’t drink alcohol or eat right before you go to sleep.

5 – Give back and be mindful of others.

Emotions can run high during the holidays. We often remember those who are no longer with us, or wonder why our own festivities don’t measure up to a Hallmark holiday movie. Try to give some grace to yourself and others. Take a deep breath before you react to personal conflicts. Reach out to people you know are alone, and touch base with those you haven’t seen in a while.

When you give back to your community, you also experience many health benefits yourself. Studies have linked volunteer time with improved mental health, proving that volunteering or donating to a worthwhile charity can help elevate your mood.

Staying healthy and happy over the holidays and into the new year, doesn’t have to be difficult. Reach out if you need assistance with any aspect of your wellbeing in the coming weeks.

Happy holidays!

Sources

National Alliance on Mental Health, “Mental Health and the Holiday Blues” https://www.nami.org/Press-Media/Press-Releases/2014/Mental-health-and-the-holiday-blues

Greenberg Quinlan Rosner Research, “Holiday Stress”

https://www.apa.org/news/press/releases/2006/12/holiday-stress.pdf

Cindy Chan, Cassie Mogilner. Experiential Gifts Foster Stronger Social Relationships than Material Gifts. Journal of Consumer Research, 2016; ucw067 DOI: 10.1093/jcr/ucw067

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Up to five million women in the U.S. have Polycystic Ovary Syndrome (PCOS), but this condition remains frustratingly difficult to diagnose and treat. One study found that 70% of women with PCOS haven’t been diagnosed, so they continue to experience debilitating symptoms.

With a wide range of symptoms, PCOS can have a profound influence on a woman’s life. In fact, studies have found a high incidence of anxiety and depression among women with PCOS.

The health of our gut microbiome– the trillions of living organisms found in the intestine– plays a large role in overall health. This is especially true for women dealing with Polycystic Ovary Syndrome. Conventional treatments often fall short in treating PCOS and any treatment plan for PCOS must take into consideration gut health among many other hormone-balancing solutions.

Let’s take a look at the connection between PCOS and gut health and ways to manage and treat this condition naturally to get back to feeling your best.

What Is PCOS?

PCOS is a complicated hormonal condition that affects women’s ovaries, causing them to produce an excess of androgens, or male hormones. This can lead to a variety of symptoms such as:

• Cysts in the ovaries

• Irregular menstrual cycles

• Infertility

• Acne

• Insulin resistance

• Thinning hair on the scalp

• Excess face & body hair

• Chronic inflammation

• Obesity & weight gain

PCOS is the leading cause of infertility in women. It can also lead to numerous serious health problems like diabetes, heart disease, and high blood pressure.

Traditional treatment usually involves starting hormonal birth control to “balance” hormonal levels. However, this tends only to mask the condition and overlooks the crucial importance of gut health. As soon as women stop taking the pill, symptoms can reappear worse than before.

Studies have found that women with PCOS have a different gut microbiome composition than those without the condition. Making changes to improve your gut health can therefore have a huge impact on PCOS symptoms and your physical and mental well-being.

What Causes PCOS?

There is no clear cut answer as to why some women develop PCOS. Many factors can contribute – including your genetics and your environment. One of the leading theories is that PCOS can be caused by an imbalance in the gut microbiome.

What is the gut microbiome?

There are many types of bacteria living in our gut. Most are beneficial strains of bacteria that help produce essential vitamins, regulate our immune system, impact metabolism, alter hormone levels, muscle strength and even regulate our mood.

A diverse gut microbiome with the proper balance of good and bad bacteria is optimal for health. However, when there is an imbalance of good and bad bacteria, this is referred to as dysbiosis.

How is gut dysbiosis linked to PCOS?

Women with PCOS are shown to have higher rates of dysbiosis and less diversity in the gut microbiome than those without the condition. They present higher levels of harmful bacteria which contribute to inflammation and metabolic dysfunction.

An excess of bad bacteria leads to inflammation in the body, which can then increase insulin levels in the blood. Excess insulin then triggers an increase in androgen production from the cells of the ovaries.

Restoring The Gut Microbiome To Treat Symptoms Of PCOS

Now that we have explored the link between gut imbalance and PCOS, it is time to focus on some of the ways you can promote gut health. The good news is that small tweaks to your diet and lifestyle can improve the functioning of your gut in as little as 24 hours. Some simple steps include:

1 – Eat more fiber.

A diet rich in fiber is highly beneficial for supporting the good bacteria in the gut. The recommended amount of fiber for women is 25 grams per day, which can be found in plant foods like beans, lentils, vegetables, and whole grains.

2 – Increase prebiotics + probiotics in the diet.

Prebiotics are non-digestible, fermentable components of foods that help kick start digestion and promote beneficial gut bacteria. They have also been shown to help reduce insulin resistance and lower androgens. They are found in foods like garlic, onion, bananas, and apples.

Probiotics are found in fermented foods. They contain live bacterias that help your gut microbiome flourish. They can be found in foods like tempeh, kimchi, sauerkraut, and yogurt, and are also available in supplement form. There are many different kinds of probiotic supplements, with varying degrees of effectiveness, so it’s important to work with a practitioner to determine the best one for you.

3 – Avoid artificial sweeteners.

Artificial sweeteners are known to have a harmful effect on the gut microbiome and can worsen insulin resistance. Opt for natural forms of sweeteners such as raw honey, maple, or date syrup.

4 – Sleep more.

Lack of sleep causes a great deal of stress to the body, which can in turn promote inflammation and gut dysregulation. Sleep also factors in how our body is able to handle blood sugars by altering insulin levels. You should aim to get at least 7-9 hours of sleep per night. This might mean adjusting your sleep hygiene, by avoiding caffeine and limiting screen time before bed.

5 – Manage stress.

Researchers have found a link between psychological stress and dysbiosis. While reducing stress in your life can feel sometimes like an impossible task, develop ways to manage it. For example, you could take a close look at the stressors surrounding you, and work to create boundaries to protect your peace of mind. Relaxing activities like yoga, meditation, and walks in nature also help.

6 – Exercise regularly.

Exercise helps with sleep and stress, and studies show it can actually improve the state of your microbiome. Moderate exercise can reduce inflammation and improve biodiversity in your gut. However, it’s important not to overtax your body, which can lead to harmful cortisol production. Steady state cardio, strength training, and mobility training can be the foundations to a good routine, but don’t hesitate to get some guidance if you’re not sure where to start.

Many areas of health, including your hormonal health, begin in the gut. For women with PCOS, maintaining gut health is especially important and can help alleviate unwanted symptoms and prevent serious health issues.

Eating a variety of whole foods, avoiding artificial sweeteners, and prioritizing sleep are a few simple steps women with PCOS can take to optimize the diversity of their gut microbiome and overall health. If you have any questions on the best treatments for PCOS, please give me a call!

Sources

Centers for Disease Control and Prevention, “PCOS and Diabetes” https://www.cdc.gov/diabetes/basics/pcos.html

Balikci A, Erdem M, Keskin U, Bozkurt Zincir S, Gülsün M, Özçelik F, Akgül EÖ, Akarsu S, Öztosun M, Ergün A. Depression, Anxiety, and Anger in Patients with Polycystic Ovary Syndrome. Noro Psikiyatr Ars. 2014 Dec;51(4):328-333. doi: 10.5152/npa.2014.6898. Epub 2014 Dec 1. PMID: 28360650; PMCID: PMC5353166.

Guo Y, Qi Y, Yang X, Zhao L, Wen S, Liu Y, Tang L. Association between Polycystic Ovary Syndrome and Gut Microbiota. PLoS One. 2016 Apr 19;11(4):e0153196. doi: 10.1371/journal.pone.0153196. PMID: 27093642; PMCID: PMC4836746.

References:

González F. Inflammation in Polycystic Ovary Syndrome: underpinning of insulin resistance and ovarian dysfunction. Steroids. 2012 Mar 10;77(4):300-5. doi: 10.1016/j.steroids.2011.12.003. Epub 2011 Dec 8. PMID: 22178787; PMCID: PMC3309040.

Ojo O, Feng QQ, Ojo OO, Wang XH. The Role of Dietary Fiber in Modulating Gut Microbiota Dysbiosis in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Nutrients. 2020 Oct 23;12(11):3239. doi: 10.3390/nu12113239. PMID: 33113929; PMCID: PMC7690692.

https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927

Harvard Health, Should I be eating more fiber? https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927

Dana Withrow, Samuel J. Bowers, Christopher M. Depner, Antonio González, Amy C. Reynolds, Kenneth P. Wright, Sleep and circadian disruption and the gut microbiome-possible links to dysregulated metabolism, Current Opinion in Endocrine and Metabolic Research, Volume 17, 2021 Pages 26-37, ISSN 2451-9650,

Qin HY, Cheng CW, Tang XD, Bian ZX. Impact of psychological stress on irritable bowel syndrome. World J Gastroenterol. 2014 Oct 21;20(39):14126-31. doi: 10.3748/wjg.v20.i39.14126. PMID: 25339801; PMCID: PMC4202343.

Clauss M, Gérard P, Mosca A, Leclerc M. Interplay Between Exercise and Gut Microbiome in the Context of Human Health and Performance. Front Nutr. 2021 Jun 10;8:637010. doi: 10.3389/fnut.2021.637010. PMID: 34179053; PMCID: PMC8222532.

A central tenet of holistic health is the interconnectedness of all the elements that make up your wellbeing. Through this approach, we learn how our lifestyle choices can impact health in ways we may not expect. But, an often-overlooked component of these complex connections is your oral health.

Having a plan to protect your oral health is vital to your wellbeing. That’s because your general health can be significantly impacted by the condition of your teeth and gums – which means more than having a bright smile.

In fact, around 50 different medical conditions are impacted by poor oral health, many in ways you might not expect, including:

• Mental health. This is a complex relationship. Poor oral health and unattractive teeth can lead to low esteem and chronic pain. And, people with depression are less likely to take care of their teeth and gums. One study found that the MRIs of people with poor oral health showed changes to the structure of the brain.

• Cardiovascular and respiratory health. Did you know people with periodontal disease (inflamed and/or infected gums) have two to three times the risk of having a cardiovascular crisis like a heart attack? Scientists suspect that the inflammation in your gums raises inflammation elsewhere, increasing C-reactive protein (CRP) levels, which are a sign of inflammation in the blood vessels. In addition, bacteria from the mouth move to the respiratory system, potentially leading to conditions like pneumonia.

• Gut health. Bacteria in your mouth can enter the intestines, so there is a positive correlation between having conditions like IBS and periodontal disease.

• Reproductive health. You might be surprised to learn that poor oral health can lead to erectile dysfunction. The inflammation and oxidative stress brought on by periodontal disease in males can impact blood vessels, including the flow of blood to the penis. As well, studies have shown that periodontal disease in women can increase the time it takes to conceive.

Steps For Better Oral Health, The Natural Way

Below is a proven plan for improving your oral health – backed by science.

1 – Ensure regular dental care.

Twice-yearly dental visits are an important component to any oral health plan. I recommend seeking out a holistic dentist who focuses on prevention and lifestyle changes as opposed to invasive treatments. Ask for me for recommendations!

2 – Brush and floss regularly.

Brush after every meal with a soft-bristle brush. Some research has found detrimental effects from toothpaste with fluoride, although the American Dental Association continues to recommend it. It’s best to discuss the risks and benefits with your dentist.

Flossing after every meal is also a good best practice. Be sure to wrap the floss securely around each tooth – your dentist can show you how. If you don’t enjoy flossing, stick to it for a while, and any bleeding gums you may experience should get better with time. You could use a water irrigator to get rid of food and plaque between your teeth.

3 – Add oil pulling with coconut oil to your routine.

Oil pulling can reduce bacteria, help with bad breath, and improve gum health. It’s easy to do: just “swish” about one tablespoon of oil in your mouth for 15 to 20 minutes. Many people find this easiest with coconut oil because of its taste. To keep your drains clear, be sure to spit the oil out in a garbage can, not the sink!

4 – Meet your body’s nutritional needs.

Just like the rest of your body, your teeth depend on essential nutrients to stay strong. Calcium, magnesium, and potassium are especially important, so focus on leafy greens, beans, and fresh fruit.

It may be necessary to supplement your diet to make sure you have adequate amounts of these nutrients, so work with your healthcare provider to make sure your nutritional needs are being met.

5 – Bad breath? Scrape your tongue regularly.

Your tongue is an important component of your oral health because bacteria can be caught on your tongue and spread through your mouth and to the rest of your body.

Scraping your tongue is exactly what it sounds like,and you can use especially designed tongue scrapers to clean it.

The majority of bad breath (halitosis) is also caused by bacteria that accumulate on the tongue. By removing these bacteria, tongue scraping can help to eliminate bad breath.

As an added bonus, your sense of taste may improve as well!

6 – Protect your gut health and the balance of bacteria in your mouth

Your oral health influences your gut health, but this relationship goes both ways, as the bacterial balance in your gut will impact your oral health as well. In addition to eating high-fiber, natural foods to support gut health, consider supplementing with a probiotic for a good balance of bacteria, in your mouth and in your gut. As an added bonus, probiotics can improve halitosis.

7 – Rinse with sea salt water.

Rinsing with warm salt water reduces your mouth’s acidity and protects tooth enamel. If you find the taste unpleasant, just add a few drops of essential oils.

8 – Replace mercury fillings.

Older fillings may contain mercury, which has noted harmful health effects including fatigue, depression, and headaches. With time, the mercury can leak out of the fillings. Before this happens, take a proactive approach by asking your dentist to replace any mercury fillings with fillings made of resin.

Assessing Your Oral Health

Keep in mind that many factors contribute to oral health. Because some of these change over time, it’s important to adjust your healthcare routines as needed. As women age, for example, shifting hormones can increase their risk of periodontal disease.

Some things to keep an eye on include:

• Are your gums bleeding or sore?

• Are your teeth sensitive to hot or cold items?

• Do you feel pain when you bite?

• Are your gums receding?

• Does your jaw “click” with movement?

• Do you have bad breath?

If you notice any of these conditions, it may be time to evaluate your oral health plan and make some changes.

If you’d like to talk about your oral health, don’t hesitate to reach out!

Sources

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Humphrey LL, Fu R, Buckley DI, Freeman M, Helfand M. Periodontal disease and coronary heart disease incidence: a systematic review and meta-analysis. J Gen Intern Med. 2008 Dec;23(12):2079-86. doi: 10.1007/s11606-008-0787-6. Epub 2008 Sep 20. PMID: 18807098; PMCID: PMC2596495.

Papageorgiou SN, Hagner M, Nogueira AV, Franke A, Jäger A, Deschner J. Inflammatory bowel disease and oral health: systematic review and a meta-analysis. J Clin Periodontol. 2017 Apr;44(4):382-393. doi: 10.1111/jcpe.12698. Epub 2017 Mar 6. PMID: 28117909.

Kisely S. No Mental Health without Oral Health. Can J Psychiatry. 2016 May;61(5):277-82. doi: 10.1177/0706743716632523. Epub 2016 Feb 10. PMID: 27254802; PMCID: PMC4841282.

Rajesh KS, Thomas D, Hegde S, Kumar MS. Poor periodontal health: A cancer risk? J Indian Soc Periodontol. 2013 Nov;17(6):706-10. doi: 10.4103/0972-124X.124470. PMID: 24554877; PMCID: PMC3917197.

Bansal M, Khatri M, Taneja V. Potential role of periodontal infection in respiratory diseases – a review. J Med Life. 2013 Sep 15;6(3):244-8. Epub 2013 Sep 25. PMID: 24155782; PMCID: PMC3786481.

Farook F, Al Meshrafi A, Mohamed Nizam N, Al Shammari A. The Association Between Periodontitis and Erectile Dysfunction: A Systematic Review and Meta-Analysis. Am J Mens Health. 2021 May-Jun;15(3):15579883211007277. doi: 10.1177/15579883211007277. PMID: 34013796; PM

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Timmesfeld N, Kunst M, Fondel F, Güldner C, Steinbach S. Mechanical tongue cleaning is a worthwhile procedure to improve the taste sensation. J Oral Rehabil. 2021 Jan;48(1):45-54. doi: 10.1111/joor.13099. Epub 2020 Nov 22. PMID: 32978806.

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Spring is often characterized as a season of renewal, hope, and rebirth. However, for many, it’s also a season of runny noses, itchy and watery eyes. In fact, about 25% of North Americans suffer from seasonal allergies, with the spring season being the biggest offender.

Spring allergies typically happen when your immune system detects a substance, often a windborn pollen, as something dangerous and mounts a defensive response by releasing histamines. Histamines spring into action to try to rid your body of that substance, but the results are annoying symptoms like:

• Sneezing

• Watery eyes

• Coughs

• Runny noses

• Headaches

• Scratchy throats

• Congested ears

• Fatigue

Birch pollen is a common trigger in the spring, as well as cedar, willow and poplar pollen.

Many people also experience reactions indoors that are triggered by dust, mold, or pet dander.

You might also wonder why some people develop allergies, while others sail through spring unscathed? It’s likely a combination of genetics, physiology, and environment. You’re also more likely to have allergies if you have asthma.

Let’s take a deep dive into some strategies for combating spring allergies the natural way.

Natural Solutions And Home Remedies For Spring Allergies

1 – Keep a clean, allergy-free environment

It goes without saying that if your allergies are triggered by dust or mold, you should keep a clean home. You also want to be sure you’re eliminating any grass or pollen you’ve tracked in. Some people find they have to wear an N-95 mask when they clean because of the dust they stir up. Using a vacuum with a HEPA filter and using a HEPA air filter can help keep your home allergen-free.

2 – Switch to natural cleaning products

An often-overlooked risk of cleaning the home is reactions to cleaning products. Many commonly used products contain chemicals that have been shown to damage lung function. Many studies have found several harmful effects from commercial cleaning agents, and conclude that household products like vinegar, soap, water, vinegar, and baking soda can accomplish as much as their more harmful counterparts.

Here’s a simple recipe for an all-purpose natural home cleaning solution:

1 cup white vinegar

1 cup water

10-15 drops of your favorite essential oil (optional)

Instructions:

In a spray bottle, mix together the white vinegar and water. If desired, add 10-15 drops of your favorite essential oil. Tea tree oil, lavender oil, and lemon oil are all great options for their antibacterial and antifungal properties. Shake well to mix all the ingredients together.

Use the natural cleaning solution to clean and disinfect surfaces throughout your home. Simply spray the solution on the surface and wipe clean with a cloth.

This natural cleaning solution is safe, effective, and free of harmful chemicals found in many commercial cleaning products. Plus, the addition of essential oils can leave your home smelling fresh and clean!

3 – Herbal remedies for spring allergies

Here are a few herbal supplements that are known to help with allergy relief:

• Butterbur: This herb has been used for centuries to treat allergies and asthma. It contains natural antihistamines, which can help reduce inflammation and alleviate symptoms such as sneezing, itching, and congestion.

• Stinging nettle: This herb is a natural antihistamine and anti-inflammatory. It can be taken in supplement form or made into a tea to help relieve allergy symptoms such as sneezing, itching, and congestion.

• Licorice root: This herb has natural anti-inflammatory and antiallergic properties. It can be taken as a supplement or made into a tea to help relieve symptoms such as coughing and sore throat associated with allergies.

• Ginger: This root has natural anti-inflammatory properties that can help reduce allergy symptoms such as nasal congestion and itchy eyes. It can be taken in supplement form or added to food and drinks as a spice.

As with any herbal supplement, it’s important to talk to your healthcare provider before taking them, especially if you have any medical conditions or take other medications.

4 – Saline nasal irrigation

Flushing your nasal passages with saline water can ease allergy symptoms. Be sure to use saline water, not salt water, and work with clean tools.

5 – Essential oils for allergy relief

There are several ways to reap the benefits of essential oils in allergy treatment. Note, however, that some people are allergic to certain oils, so start slowly and make notes on how you feel with each one you try. You can use a diffuser, dab some diluted oil behind your ears, spray diluted oil into the air, or simply breathe in their scent right from the container. Effective oils include:

• Lavender, which works by reducing inflammation in the nasal passages. Try adding some to a warm bath!

• Eucalyptus, which also helps inflamed nasal passages. You’ll notice a welcome cooling sensation when you breathe it in.

• Peppermint also has antiinflammatory properties

• Frankincense has been used for centuries to reduce asthma and respiratory symptoms.

6 – Probiotics

Probiotics help maintain a good balance of bacteria in your gut, which in turn supports your immune system. Talk with your healthcare practitioner about the right probiotics for you. Eating fermented foods like tempeh, kefir, kimchi and sauerkraut can also help maintain a healthy biome in your gut.

7 – Good nutrition

A well-rounded diet centered around whole foods helps your immune system and overall well-being. To help combat allergies, be sure to include:

• Plenty of vitamin C, which can reduce your histamine levels.

• Foods high in omega-3 fatty acids, like nuts and fatty fish, which fight inflammation

• Food that contains bromelain, such as pineapple and mangos. Bromelain has been shown to reduce allergy symptoms.

• Foods high in quercetin, which inhibits histamine production. Good sources of quercetin include broccoli and cauliflower.

It’s also important to pay attention to any foods that cause an allergic reaction or exacerbate other allergies. We can conduct blood tests and other tests to determine this. When you’re experiencing allergy symptoms, keep a detailed diary of anything you consume to help narrow the cause.

8 – Acupuncture

According to traditional Chinese medicine, allergies are caused by an imbalance in the body’s energy flow or “qi”. Acupuncture helps to rebalance this energy and boost the immune system, leading to a reduction in allergy symptoms. Additionally, acupuncture is a safe and drug-free option for those looking for natural solutions to allergy relief.

9 – Exercise

Exercise can increase circulation in your lungs and nasal passages, which can help with congestion and drainage. However, exercising outdoors can trigger seasonal allergies, so you may have to stick to indoor workouts for the season. Alternatively, stick to morning or evening activities which often carry the smallest risk since the dew can weigh down pollen. And, be sure to shower and wash your clothes after exercising outdoors, since you may be carrying pollen!

You don’t have to suffer with terrible allergy symptoms this spring! A few simple steps can reduce your symptoms and help you get back to enjoying the nice weather outdoors. Please let us know if you’d like to talk about any of these tips.

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Headaches are a common condition that most people will experience at some point in their lives. Often they make it difficult to go to work or school, so non steroidal anti-inflammatory drugs (NSAID), such as Ibuprofen or Advil, are used to relieve symptoms.

However, these superficial treatments do not address the root cause of chronic headaches and can have adverse health effects when overused – especially on the liver!

Usually, headaches are our body’s way of telling us that something is wrong – perhaps that you have a hormone imbalance, need to get more sleep, drink more water or you are sensitive to a food or additive. Rather than masking these signals with drugs, there are plenty of natural ways to relieve headaches and get to the root cause of why they keep coming back. Keep reading for some effective home remedies!

Why Do We Get Headaches?

Headaches occur when nerve endings called nociceptors respond to headache triggers. These nerves send pain messages to the brain, beginning with a headache.

Common headache triggers include:

• Stress

• Lack of sleep

• Eyestrain, back strain, or neck pain

• Certain smells, such as tobacco or perfume in the environment

• Food sensitivities

• Alcohol consumption

• Dehydration

• Nutrient deficiency

• Caffeine withdrawal

• Hormone imbalances

If severe or chronic, headaches can also be indicative of a more serious underlying health condition or injury. It is important to pinpoint the root cause of severe headaches and work with a practitioner for a proper diagnosis.

Natural Remedies For Headaches

What can be done to relieve headaches? Your first reaction might be to reach into your purse for an Advil. But studies have shown that NSAIDs are more harmful to our health than many people realize! They can interact negatively with other medications and are harsh on your liver and gastrointestinal system.

Instead, try some of these natural methods to stop headaches at the source:

1 – Drink more water

One of the most common causes of headaches is dehydration. If you are experiencing one, it is a good idea to drink some water right away. Research shows that increased water intake reduces the frequency and severity of headaches. You can also get more hydration by eating water-rich foods like fruits and vegetables!

2 – Avoid alcohol

Even if you are drinking lots of water, alcohol is dehydrating and provokes an inflammatory response in the body, making it a risk factor for headaches. If you experience frequent or severe headaches, it is recommended to reduce your alcohol intake to see if symptoms improve.

3 – Take magnesium

Low magnesium levels are associated with more frequent and more severe headaches. Studies have shown that supplementation, with around 200-600 mg a day, can be hugely beneficial for headaches and even migraines. As well, magnesium can be found in whole food sources such as leafy greens, beans, dairy products, and chocolate.

4 – Use essential oils

Certain concentrations of plant extracts can help treat headaches, such as peppermint, eucalyptus, and lavender essential oils. The next time you feel a headache coming on, try diffusing one of these aromas or applying a small amount, mixed with a carrier oil like jojoba, to the temples and wrists.

5 – Take a B-complex vitamin

The B vitamins are involved in the synthesis of neurotransmitters like serotonin, which tend to be deficient in people who suffer migraines or frequent headaches. Studies show that B vitamin supplements that include riboflavin (B2), folate, and B12 can be useful in reducing headache symptoms.

6 – Apply a cold compress

This is a cost-effective and natural way to treat headaches. Applying a cold compress to your forehead or neck will decrease inflammation and constrict the blood vessels, which lowers the severity of headache pain.

7 – Try stretching

Many of us stay in a stagnant position, whether sitting at our desks or hunched over our laptops, for much of the day. Unsurprisingly, this can create tension in the body that leads to headache pain. Taking regular breaks every 30-60 minutes to stretch your neck and body will help alleviate this tension. If you feel a headache beginning, a quick yoga session can also be great for relaxing muscles and stopping pain.

8 – Take a Detox Bath

This can help reduce tension and stress in the body and soothe the symptoms of a headache. Simply run a hot bath and add detoxifying ingredients such as baking soda, essential oils, or apple cider vinegar. As you soak, your body will release toxins and tensions that may be causing you pain.

The next time you feel the unpleasant onset of a headache, refer back to these natural remedies before you reach for any medication.

Prevention Is Key!

You may also be wondering how to prevent headaches from occurring long-term. Try focusing on these four areas to reduce your likelihood of suffering future headaches:

1. Hydration. Staying hydrated throughout the day is the most simple way to reduce the risk of headaches. Not to mention, it is good for your overall health!

2. Nutrition. Under-eating can not only make you feel tired and grumpy, but it can also lead to headaches! It is important to eat enough at regularly scheduled intervals throughout the day to feel your best. As often as possible, try to eat nutrient-dense foods, especially those rich in magnesium and B vitamins.

3. Sleep. Both too little and too much sleep have been associated with headaches. While the right amount varies from person to person, you should aim for 7-9 hours per night.

4. Stress. We all have some degree of stress in our lives, but we must work to manage it to avoid headaches and other negative effects on our overall health. There are many stress-reducing practices you can implement into your life to feel better overall – from yoga to light exercise to meditation – find something that works for you.

Headaches can be uncomfortable and downright inconvenient. Thankfully, there are many ways you can reduce their frequency and severity without compromising your overall health by relying on NSAIDs.

Remember: Persistent headaches can sometimes be a sign of a more serious underlying health condition, so it is important to speak to a practitioner if this is a concern for you as additional testing may be necessary. Please reach out to us if you want to review headache prevention strategies or if you have concerns about your headaches.

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Meacham, J. (2022, October 3). 18 Remedies to Get Rid of Headaches Naturally.

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Your well-being relies on a complex balance of many hormones, including testosterone, estrogen, adrenaline, insulin, and thyroid hormone. Each of these plays an important role in supporting your body’s functions, but even a slight imbalance in hormone levels can wreak havoc – often in unexpected ways.

Our hormones often become imbalanced in response to problems within the body. An effective approach addresses any issues that trigger imbalances. This holistic framework restores hormonal balance naturally, without side effects.

A Natural Approach To Hormone Balance

A natural approach to hormonal balance involves taking a close look at all facets of your lifestyle. The activities you perform, the attitude you have, and the things you consume all impact hormonal levels.

Here are some proven steps to restore hormonal balance the natural way!

Prioritize protein and healthy fats in your diet.

A Mediterranean-style diet, with its emphasis on healthy fats, fresh produce, lean protein, and seafood has been proven to be more effective for hormone regulation than the standard Western diet.

Instead of heavily processed carbs, choose foods high in healthy fats, especially those rich in omega-3 fatty acids, to reduce inflammation and stabilize blood sugar. Good sources of omega-3 include salmon, flaxseeds, cod liver oil, and walnuts.

Avoiding sugar is also an important dietary consideration. Excess sugar consumption disrupts the balance between hormones that control your appetite, ghrelin, and leptin.

Supplement for healthy hormones.

It’s not always possible to meet your body’s needs through diet alone. Carefully selected and high-quality nutraceuticals can help ensure your body is receiving what it needs. As always, work with a healthcare practitioner when it comes to making informed supplement choices.

Some effective herbs and nutrients for hormonal balance include:

• Vitamin D: Many people who live in the northern hemisphere experience low levels of vitamin D, which plays an essential role in balancing estrogen and progesterone, as well as helping to stabilize insulin levels.

• Evening primrose oil: This is particularly effective in regulating hormones that contribute to premenstrual or menopausal symptoms.

• Probiotics: A healthy gut is essential for healthy hormone production. Maintain a good balance of bacteria in the gut microbiome by eating fermented foods like kefir and sauerkraut, and adding probiotics supplements when needed.

• Ashwagandha: This adaptogenic herb helps control the stress hormone cortisol, as well as maintain insulin levels. It can also boost testosterone production.

• Holy basil: Another adaptogenic herb, holy basil is particularly effective in balancing stress hormones.

• Functional mushrooms: Note that these aren’t hallucinogenic mushrooms, but rather specific types of mushrooms with adaptogenic properties, which means they help your body’s response to stress, among other benefits. Functional mushrooms include chaga, lion’s mane, and turkey tail. Be sure to work with a practitioner to discuss which ones would be of benefit to you.

Integrate stress relief techniques.

Chronic stress impacts hormone production by putting your body into “fight or flight” mode. The elevated levels of the stress hormone cortisol can then increase cravings for carb-heavy processed foods, triggering a harmful dietary cycle. Estrogen and insulin levels are also affected by stress, which can then throw off the production of other hormones.

Gaining control of stress can help regulate these patterns. Try clearing a few minutes a day specifically for something relaxing, like meditation, yoga, or listening to music. Every little bit of time specifically focused on relaxation will help your health.

Get enough sleep.

If you’re not getting from seven to nine hours of sleep at night, your body’s hormone production can be dysregulated. Sleep is when your body restores itself, a process that affects stress and hormones related to appetite in particular.

If you’re chronically sleep deprived, focus on creating a restful, regular nighttime routine. Sleep in a cool, quiet room and avoid stimulating activities, including time on any electronic devices as you wind down.

Take a close look at your prescription medications.

Many commonly prescribed medications can have inadvertent side effects when it comes to your hormones, including statins, painkillers, and some anti-depressants. Talk with your pharmacist and us about the risk of any medications you take. Natural alternatives that support hormonal health are often available.

Birth control pills rely on disruptions to your natural hormonal cycles to be effective. However, those disruptions can put women at risk of complications from imbalances, including mood swings, bloating, spotting, and acne. Again, there are many alternatives if you experience bad side effects from birth control pills.

Replace toxic body care products.

An often-overlooked source of hormone disruption comes from the beauty and body care industry. Many common ingredients in skin care products and makeup contain ingredients such as parabens and phthalates that have been shown to affect levels of certain hormones.

Instead, you can use essential oils. Many of these have the added benefit of supporting hormonal health. For example:

• Clary sage oil can ease menstrual symptoms.

• Sandalwood oil helps treat anxiety and stress.

• Thyme oil contains a substance called carvacrol that helps produce serotonin and dopamine, two hormones that play a big role in your mood.

Don’t take any unnecessary risks with artificial hormone therapy. Natural interventions can restore hormonal balance for a healthier you. We can get you started – just give us a call!

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As anyone who has experienced it knows, the discomfort of acid reflux can be excruciating. It can also interfere with sleep and lead to serious medical conditions like esophageal cancer and tooth decay.

If you’re still relying on the conventional approach to acid reflux, you may want to think again. Studies show this can often make things worse! New research shows that Zantac, a common acid reflux treatment, is linked to an increased risk of gastrointestinal cancers. Other commonly used medicines, such as Tagamet and Pepcid, also have many possible negative side effects, including reducing the effectiveness of other medicines.

You don’t have to choose between risky pharmaceutical treatment and living with painful acid reflux. Natural remedies can both provide relief and prevent further attacks. Here are some answers to common questions about acid reflux.

What Is Acid Reflux?

Acid reflux develops when stomach acid travels up your esophagus, which is the narrow tube from your mouth to your stomach. Movement through the esophagus is controlled by the esophageal sphincter, which lets food through to the stomach, but then contracts to prevent the backwash of acid back into the esophagus. When it’s not working as it should, the result is acid reflux, which leads to feelings of heartburn.

As the name implies, heartburn is an uncomfortable burning sensation in your throat and your chest. Other symptoms of acid reflux frequently accompany this burning sensation, including:

• Coughing

• A hoarse voice

• An acidic taste in your mouth

• Pain when you bend over

• Feelings of pressure behind your sternum

• Bad breath

It’s important to note that acid reflux and heart attacks share many symptoms. If you experience extreme pain, pain in your jaw or back, or breathlessness, seek medical attention immediately to rule out a heart attack.

How Can I Prevent Acid Reflux Naturally?

A holistic approach for acid reflux centers around lifestyle changes, restoring proper stomach acid production (yes, more stomach acid may be needed!), and improving esophageal function. Let’s take a closer look.

1 – Work with a qualified practitioner to address deficiencies and look at your medications

Increasing stomach acid production can be a game-changer for turning chronic acid reflux into a thing of the past. If you’ve been suppressing stomach acid for a long time, it’s important to slowly restore its production. Working with a knowledgeable practitioner (like me!) is a great place to start. The first steps would include making changes to your diet and incorporating mild remedies such as apple cider vinegar. With guidance, gradually weaning off proton pump inhibitors (PPIs) can be beneficial, and supplementing with hydrochloric acid (HCL) and digestive enzymes may be necessary to support digestion. Nutrients like zinc and B12 play a crucial role in digestive health, so correcting these imbalances can have a positive impact. It’s worth noting that certain medications, such as painkillers and blood pressure medications, can worsen acid reflux symptoms.

2 – Eliminate trigger food and make dietary changes.

Many foods can trigger acid reflux, and it might take some trial and error to figure out which ones cause problems for you. Keeping a detailed food diary can help narrow down the culprits. You may find some are more triggering at certain times of the day, particularly in the evening.

Generally speaking, the following foods are common triggers:

• Mint

• Carbonated beverages, including sparkling water

• Alcohol

• Spicy foods

• Deep fried foods

• Chocolate

• Citrus

• Tomatoes and tomato sauces

• Cheese

• Highly processed snacks

In contrast, some foods can help fight acid reflux. Studies show that people who follow a Mediterranean-style diet, with its emphasis on whole foods and healthy fats, experience less heartburn.

If, despite your best efforts at prevention, you do have an acid reflux attack, try some proven natural remedies before reaching for pharmaceutical relief. Some natural aids include:

• Ginger. The anti-inflammatory properties of ginger can bring relief to acid reflux symptoms.

• Apple cider vinegar. Apple cider vinegar may help balance stomach acid. Only consume small quantities of diluted apple cider vinegar to avoid harming the esophagus.

• Baking soda. Sodium bicarbonate can neutralize stomach acid, thus minimizing heartburn. Very small amounts, dissolved in water, are best, as too much baking soda can lead to “rebound” reflux.

3 – Butt out!

Tobacco can harm your esophagus, which makes it more vulnerable to reflux. One study looking at ways to reduce acid reflux found that participants who quit smoking were three times as likely to report an improvement in acid reflux than those who still smoked.

4 – Lose weight if needed.

Extra pounds, particularly around the midsection, are associated with an increased risk of acid reflux. Overindulging can also lead to acid reflux because of increased abdominal pressure.

5 – Adjust your sleeping environment and routine.

Try sleeping with your head slightly elevated to facilitate the flow of acid into your stomach. Try putting an 8-inch block under the top of your bed, or find a pillow wedge to elevate your head. Some research suggests sleeping on your right side helps protect your esophagus. As well, try not to eat right before bedtime, since lying down with a full stomach can create problems.

6 – Reduce stress.

In one study, almost half of the participants said stress was the biggest trigger for acid reflux symptoms. Even in today’s fast-paced world, stress reduction and mindfulness activities can make a big difference. Focus on getting enough rest, try meditation, and check out relaxing activities like walking outside. Researchers have found a correlation between regular yoga practice and reduced stomach acid, perhaps due to the relaxation response. However, be careful of poses that put pressure on the abdomen, which can trigger a reflux response.

You don’t have to suffer through acid reflux or risk your long-term health by taking risky medications. Let’s work together to get your uncomfortable symptoms resolved for good! Call me today to get started.

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