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Dr. Marisa Hucal, ND, 4525 Monterey Avenue, Calgary, AB (2025)

10/11/2021

GRATEFUL ⁣
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Thankful and grateful for so much in my life. Today I am carving out time to acknowledge all that I am grateful for, however, living everyday from a place of gratitude is something I am working towards. It doesn’t happen over night especially in these challenging times, but living a life through the lens of gratitude is so rewarding. ⁣
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Hope you are all having a lovely holiday Monday! ⁣
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06/16/2021

PLANNING ⁣
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I have always been a planner, ask any of my people! And like everyone else, I have a million and one things on my mind and to-do list, so having a tangible calendar in front of me has been a huge life hack! It allows me to obviously track deadlines and meetings, but it also allows me to intentionally carve out time for the new habits and goals I am working towards. ⁣
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It is so helpful to have this calendar on my fridge with a few of my daily goals on it with check marks waiting to go beside them. It helps to bring some awareness on what days were easy, and what days I struggled. It allows me to see patterns in my struggles with implementing these new habits. It brings some mindfulness to these struggles because yes, I too struggle to introduce new routines into my health. ⁣Most importantly though, it’s a strategy that helps to keep me accountable.
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Let’s normalize the struggle and find ways to combat it. This works for me. What works for you? ⁣
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03/22/2021

SPRING⁣
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It’s officially spring and we are leaving behind these snowy days. (Well, for all the Calgarians we know a snow storm (or two) will be on it’s way in April, but the calendar says it’s spring so we’ll go with it!) ⁣
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Spring is a time for transition, like every other season for me. It’s a time to re-evaluate our practices, what’s motivating us, and what we are allocating most of our time to. ⁣
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Just a friendly reminder that you are allowed to change and transition as often as the seasons do. Looking forward to longer, sunny days! ⁣
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02/24/2021

BEGIN ⁣
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I talk habits and lifestyle all the time with patients. Why? Because our day to day dictates so much in regards to our health and what health outcomes we are looking for. ⁣
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The challenge; changing our habits! As a naturopathic doctor I know that any lifestyle change I ask of my patients will be exponentially harder then the treatment they come in for. Lifestyle changes are a big ask, however, they drive big results in the long term. ⁣
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So I ask them to just begin. Start. Complete the task, and then have the intention to repeat. You may succeed some days, you may forget others. But with habit forming and changing I truly believe it’s all about beginning, and then repeating. Eyes on the short term successes and then before you know it, you have a new health promoting habit in your day! ⁣
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01/11/2021

EQUANIMITY ⁣
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The evenness of the mind irregardless of the external state of your environment. ⁣
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Although it’s a big word, it speaks to me lately. The accepted calm and clarity in the face of our current circumstances. The mental stability and balance irregardless of our stressors. The acceptance of our current state. ⁣
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I work to approach my days with more equanimity. More ease, more balance, more presence, more inner peace, irregardless of the external environment. I work for a calm clarity in the face of an ever changing world. And I use the word work because to be equanimous takes time. This ease, this steady state isn’t something that comes naturally to us. It’s something we have to call into our lives. And I hope you can call it into your lives, and your loved ones lives. ⁣
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This photo embodied a time where I felt equanimous in the face of so many external stressors. Take a step back and ask yourself if you can remember a time you felt equanimity, and then I hope you can bring that into your day today. ⁣
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11/12/2020

WALK ⁣
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Life has felt heavy lately and I’m not here to sugar coat that. For a multitude of reasons there is immense uncertainty in so many of our lives. With uncertainty comes discomfort. With discomfort comes our default coping strategies. ⁣
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I’m bringing this up because sometimes our default strategies or coping styles aren’t always self serving. These habits or routines might look like isolating oneself, reaching for substances, numbing out with the latest TV show, not prioritizing nutritious meals or restorative sleep. ⁣
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So let this be an invitation to consider taking up walking as a new default strategy when things are feeling overwhelming. Go alone or bring a walking buddy, but do it undistracted. No multitasking with phone calls or podcasts. Just listen to your breathing and get in sync with what’s around you. ⁣
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For myself it works wonders and left me with this big smile the other day so I wanted to share it with you all. Bundle up and let me know if you give it a try! ⁣
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09/23/2020

TELEMEDICINE ⁣
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There have been massive adjustments in healthcare worldwide over the past few months to ensure patients are still receiving the care they require during a pandemic. One of the biggest changes: telemedicine. ⁣
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For many of us, a phone or video consult with our healthcare provider, feels foreign. With the foreign nature of it, we may decide to avoid it all together. But let this be a gentle reminder/nudge to NOT put your healthcare goals and needs on the backburner because of the recent changes. Yes, telemedicine is an adjustment, but it is here to stay. ⁣
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More than ever our health is foundational, and just like many other healthcare providers, I have pivoted and brought telemedicine into my practice to continue to serve my patients. ⁣
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What does this mean for you? ⁣
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This means you can still access naturopathic medicine through phone or video consults. ⁣
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This means consistency in your healthcare plan. ⁣
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This means achieving your health goals, and making changes to your health while under the supervision of a licensed naturopathic doctor. You are not alone. ⁣
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But this also means, getting used to the new normal of online/virtual visits. It is a change for us all but I am grateful to be continuing to offer this service to all my existing patients at this time.⁣
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09/16/2020

DAIRY and ACNE ⁣
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Another influencing dietary food group for acne development is dairy. ⁣
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1. Dairy, similar to high glycemic index foods, also stimulates insulin and IGF-1, or insulin like growth factor 1 secretion. This chemical messenger stimulates keratinocytes, and sebocytes in the skin which can drive the worsening of acne lesions. ⁣
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2. Interestingly, research has shown that dairy products like milk have bovine, or cow sources of IGF-1 in it. So not only does milk stimulate our own bodies to produce IGF-1, we are also directly consuming it. ⁣
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3. Not only do milk products have IGF-1, but they also contain external steroid hormones that are androgen precursors to DHT, a hormone that contributes to acne development. These hormones found in milk are the building blocks to DHT and have the potential to increase DHT, which can go on to worsen acne. ⁣
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4. The amino acid leucine, and whey that are found in dairy milk also stimulate the sebaceous gland and keratinocytes in our skin leading to downstream effects of plugging your pores. ⁣
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The most recent data supports the link between consuming whole-fat, low fat and skim milk and acne. However, there hasn’t been a significant association shown between cheese and yogurt products at this time. ⁣
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The role of diet is unique to every patient and their skin, but the more we know, the more we can make individualized dietary adjustments to help support the skin you are looking for. ⁣
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**Note: this post is educational in nature and is not intended to be medical advice. Please consult your healthcare provider prior to making any changes to your health routine. ⁣
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PMID: 26955297⁣
PMID: 31487341⁣
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09/01/2020

EASE ⁣
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These past few months I have been leaning into my routines. Leaning into what has been serving me: nutritious meals, hydration, early evenings, skin care routines, movement, time with people who fill my cup up....and it has all brought a sense of ease into my life. ⁣
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I’m a firm believer that that sense of ease is a great indicator that you are prioritizing what is most essential in the NOW. No, you may not feel like your life is fully “balanced” but you’re satisfying what needs attention in your life and health in this moment, and to me that counts as a win. ⁣
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So sending you all some ease in your day! ⁣
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08/27/2020

SUGAR and ACNE ⁣
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Now although acne is one of the most common dermatological conditions in the Western world, contributing factors have not always been well understood. However, with further research we are now coming to understand the role of dietary factors on acne development and progression. ⁣
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One of the most well known culprits: sugar!
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When we consume sugar our pancreas secretes insulin to deal with the spike of sugar in our blood. In response to this, a chemical messenger, IGF-1 is recruited which goes on to impact the hormone receptors in your skin. ⁣
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To simplify, sugar causes the hormone receptors in your skin to secrete more sebum or oil, and increases the process of hyperkeratinization or the clogging of the pore. ⁣
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Studies after studies have shown that populations that are not exposed to refined sugars and high glycemic index carbohydrates do not have issues with acne development. ⁣
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So what does this mean for my patients with acne? ⁣
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It means we have a discussion about moderating sugar intake, especially refined sugars. When it comes to carbohydrate consumption, no they are not something you have to fully avoid, but I talk about low glycemic index options and complex carbohydrates. You need an individualized approach to dietary strategies when it comes to skin health and that is what I am here for! ⁣
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📷
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doi: 10.1111/jdv.14998⁣
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08/19/2020

ACNE ⁣⁣
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One of the most common skin conditions I see in practice is acne. Worldwide, this inflammatory skin condition affects 85% of young adults from ages 12-25, however, in clinical practice we see acne affecting men and women into later stages of their life into their 50s. ⁣⁣
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Development of acne is tightly linked to something called your sebaceous glands and the inflammation within these glands. At the level of your skin, acne can develop because of: ⁣⁣
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1. Excess Sebum Production: sebum is a naturally occurring moisturizing substance produced by your sebaceous glands. For a variety of reasons (hormones, dietary factors, medications, etc) we can have excess sebum, or altered composition of that sebum leading to a thicker substance that struggles to get to the surface of the skin. This sebum can get stuck leading to the development of a zit or papule. ⁣⁣
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2. Changes in Keratinization: keratinization involves the process of dead skin cells being shed from inside the skin pore, to eventually be deposited on the surface of the skin. If these dead skin cells get stuck they can block the pores/follicles.⁣⁣
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3. Dysbiosis on the skin: there are a variety of bacteria found on the skin, one of the most abundant being P. acnes. This bacteria is anaerobic, meaning it thrives in an environment with no oxygen (i.e. a plugged pore/follicle with thick sebum and dead skin cells). So you can see how the above two factors allow this inflammatory bacteria to thrive! ⁣⁣
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Most interesting, research and cohort studies have started to see acne as a Western skin concern, as we don’t see high prevalences in the developing world. This is where questions around dietary factors, hormones, medications, pollution and other Western influences are looked at as driving factors for acne. ⁣⁣
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PMID: 29633388⁣⁣
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08/14/2020

SKIN HEALTH⁣
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Radiant skin is something I hear SO many of my patients putting on their list of health goals. But healthy radiant skin is a journey, and you have to have a strategy that works from the inside out. You can have the best topical regimen, but if you don’t get to that underlying cause of your skin flares, you will forever be in a constant battle with your skin. ⁣
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Skin health can be off for a variety of reasons: ⁣
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1.Hormones ⁣
2.Gut health⁣
3.Inflammation⁣
4.Poor nutrient/hydration status⁣
5.Suboptimal topical skin routine/using products that do not have medical grade concentrated ingredients. ⁣
6.Other: medications, contraceptives, lifestyle factors, stress, alcohol, smoking, etc. ⁣
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Most importantly, the biggest thing I emphasize when it comes to optimizing your skin is a holistic approach, that addresses skin health from the inside-out, alongside topical products that have been studied to give you the outcomes you are looking for. ⁣
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Yes, radiant skin is achievable, and being someone who has had to work at my skin personally, I know and can empathize with the struggle! ⁣
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So stay tuned over the next few weeks as I elaborate on the factors listed above and let’s get you that radiant, make-up free skin you are looking for.⁣
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08/09/2020

SUNDAY SCARIES ⁣
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I had honestly never heard this word until recently, but thinking back, I’ve heard of this concept time and time again from my patients! ⁣
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So what is it? ⁣
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Sunday scaries are the feelings of anxiety, fear, dread or sadness that some can feel on Sunday. These emotions start to set in at the thought of the upcoming week of work, school and pending to-do lists. ⁣
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I guess the true question is why they pop up for us and what we can do about them? I’m a big fan of digging into the why; being inquisitive about what might be causing some of that fear/anxiety. This self work is invaluable and individual, but some easy strategies to help with the anxieties include making time to prioritize some selfcare and activities that you enjoy on Sunday. It doesn’t have to be a day solely laid out to prepare for the upcoming week. ⁣
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Most importantly, I believe it’s about carving out time in your work week for the things that bring you joy: quality time with your people, exercise, good eats, good sleeps, etc. Then our Sunday isn’t filled with dread at the thought of a week purely dedicated to work. There is some balance in it. (Been recently inspired to do this by my lovely colleague )⁣
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For myself, a moment outside/in nature on Sunday’s has really helped to center me for my week ahead and ward off those Sunday Scaries. What works for you? ⁣
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08/04/2020

PHONE FREE HOUR⁣
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When you wake up what is the first thing you do? Check your phone? Answer some emails, messages, check your social media accounts? If that sounds familiar, you are similar to the other 80% of people who were shown in a study by IDC and Facebook to reach for their phones within the first 15 minutes of waking. ⁣
For many of us, we are highly connected to our phones using them for work, social connection, and even as an alarm clock. By no means do I demonize the use of your smartphone, because I use it too! However, making a simple shift to a PHONE FREE HOUR when I first wake up has changed my morning routine. ⁣
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Benefits: ⁣
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1.Improves productivity. ⁣
2.Improves concentration. ⁣
3.Decreases gratification type behaviours for the rest of the day, as dopamine is released while looking at your phone. ⁣
4.Allows you to prioritize other wellness initiatives in the morning: meditation, journaling, reading, exercise, a slow cup of coffee, good conversations with your partner/family/friends. ⁣
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How to Start: ⁣
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Most importantly, it’s about starting and holding yourself accountable while making this change. A great way to start is by turning your phone on flight mode so even if you reach for your phone in that first hour, (because we are human), at least there are no new notifications/messages coming in. Two, if you use your phone as an alarm clock, consider making the change back to a classic alarm clock. Three, as listed above there are so many benefits to making this change, so pick a replacement activity that would be beneficial for you and use that first hour of your day to prioritize that activity. ⁣
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Happy phone free hours! ⁣
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References: ⁣
PMID: 29499467⁣
https://academic.oup.com/edrv/article/36/6/E1/2354691 #59031666⁣
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07/24/2020

THRIVE ⁣
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This time has been precarious for many of us, however, something beautiful that has come out of it is a re-inspiration for health. ⁣
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I am beginning to see a surge of patients coming in to optimize their health. No overt diagnoses or illnesses; coming in purely to prevent illness, optimize their physiology, and thrive. ⁣
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As a naturopathic doctor I work closely with my patients to do exactly that. Preventative, proactive medicine tailored specifically to you and your body. ⁣
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More than ever, our health and the state of our bodies is incredibly important. Prioritizing your health is invaluable, and I just want to say “nicely done” to all the people out there making time and putting in the work it takes for your health. ⁣
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07/22/2020

SUMMER SMOOTHIE⁣⁣
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Smoothies are a great go-to breakfast, however, it is important to optimize the ingredients to ensure your smoothie is well balanced. ⁣⁣
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Whenever I talk smoothie ingredients with my patients, there is a massive amount of flexibility and I ask them to get inspired by various blogs and recipe curators. However, these are the non negotiable ingredients that need to be in your smoothie: ⁣⁣
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1. LIQUID: typically I recommend water because there is enough sweet that will come from your fruits. If you’d like a more rich creamy texture consider adding oat, h**p, cashew, coconut, almond or any DF milk. Coconut water is another option! ⁣⁣
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2. FRUIT: I’m personally not picky with what fruits are selected because if we ensure there is fat and protein in the smoothie it will help to blunt the effects of the fruit on your insulin and blood sugar. I love mangos, bananas, berries, apples, oranges, etc. ⁣⁣
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3. GREENS: this can be challenging to add in without changing the flavour of the smoothie. Best green that won’t change the taste for you: spinach. Other great alternatives are kale, cilantro, or even a microgreens powder for convenience. ⁣⁣
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4. FAT: a fat source will drive up the calories and nutrient density of your smoothie. Consider adding in whole nuts, seeds, nut butters, avocado or a splash of olive oil. ⁣⁣
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5. PROTEIN: incredibly essential to ensure you feel satiated by your smoothie. Protein can be found in the nuts/seeds or nut butters you use or consider adding in a protein powder. Consult your ND/MD on which protein powder is best suited/indicated for you. (Not everyone should be on a protein powder so consult your doctor before adding into your smoothie) ⁣⁣
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6. MISCELLANEOUS: add in other goodies at your own discretion: squeeze of a lemon, cinnamon/other spices, flaxseed, h**pseed, dates, DF coconut yogurt, collagen, glutamine, etc. ⁣⁣
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ENJOY! ⁣⁣
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**Note: This post is educational in nature and is not intended to be medical advice. Please consult your healthcare provider prior to making any changes to your health routine. ⁣⁣
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07/10/2020

MOVEMENT AS MEDITATION ⁣
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I am the first to admit that I typically have a lot on my mind, and on my to do list. I enjoy being busy, but I also know that my mind and body flourish when I am able to operate from a place of calm and clarity. How do I achieve this? ⁣
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Movement. Daily movement. And that movement doesn’t have to be high intensity. Simply going for a restorative walk, stretching, yoga; they all count. It’s about dialling into your routine and making space for the habits that serve you and your body. ⁣
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It didn’t happen over night, but movement has become meditative for me. My own personalized kind of physical and mental meditation that allow me to find that calm and clarity I so need. ⁣
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07/07/2020

LIFESTYLE MEDICINE ⁣
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Lifestyle medicine is all about prioritizing the foundations of our health. This means prioritizing a whole foods diet, minimizing stress, promoting restorative sleep cycles, ensuring adequate hydration, physical activity, and fostering/nurturing fulfilling relationships. Lifestyle medicine is about acknowledging the massive role our day to day habits play in our health and potential of developing chronic illness.⁣
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Yes, sometimes it is essential that you supplement your health with a pharmaceutical or nutraceutical, but whenever we can introduce a strategy into our day to day routines that serves our health, the more sustainable. ⁣
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Whether that is another glass of water or serving of vegetables, don’t minimize it. You are making big moves for your health! ⁣
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What lifestyle modification could you make to benefit your health?⁣
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Dr. Marisa Hucal, ND

10/11/2021

06/16/2021

03/22/2021

02/24/2021

01/11/2021

11/12/2020

09/23/2020

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