Dr. Christine Novokowsky, ND, 87 Main Street East, Grimsby, ON (2026)

05/20/2025

Practice update (and some highlights from the past few months 🥰)! We were very lucky to welcome a sweet baby boy into our family at the end of January.

These two have definitely been keeping us busy (and just a wee sleep deprived 🙃) but my heart has also never been so full.

Starting in June I will be opening some hours for virtual appointments, keeping things part time as we still adjust to our newest addition and routines. I’m hoping by the end of the summer / early fall to be back with more availability for in-person appointments as well!

You can access our online booking through the link in my bio, or feel free to call the clinic at 905 945 7676.

Thank you to everyone for the understanding and ongoing support 🤍 I’m looking forward to connecting with familiar faces and new ones too, very soon!

10/30/2024

I guess it’s time for an update since it’s been a couple years 😂 Life has had us busy with an almost 2 year old, and another little one on the way.

I will be taking off on maternity leave by the end of January, so now’s the time to book in for a follow-up and use those benefits before the end of the year!

You can access our online booking through the link in bio, or feel free to give the clinic a call at 905 945 7676 for help with booking or any questions 😊

08/12/2021

One of my favourite baking staples - oat flour! 🌾

I grind up oats in food processor until they’re a nice fine powder. They substitute pretty well for regular flour, espeically in things like muffins / quick breads / scones.

It’s an easy swap to boost fibre and make something gluten-free if needed (And also waaay cheaper than almond or other fancy gluten-free flours 😏)

I made these scones using entirely oat flour and they are YUM 😋 (original recipe is coconut oil blueberry scones, but I added shredded carrots and walnuts instead - clearly have a hard time following recipes 🤣)

Happy baking!

08/05/2021

This is one the first things I discuss with patients that are getting ready to try and conceive, or even just coming off the pill and thinking about getting pregnant in the future.

Why? It is one of the best ways to help determine if / when you’re ovulating! 🥚

(Which in turn gives us insight into how healthy your cycle and hormones are, and helps you know when to time in*******se to become or avoid getting pregnant!)

Cervical fluid (aka mucous aka discharge) will change throughout the month based on hormonal shifts 🌊

Right after your period you may not notice any fluid, or there may be some white / creamy / sticky fluid.

Estrogen then begins rising, and hits its peak right before ovulation.

Estrogen causes cervical fluid to become thinner, more watery / lubricative - usually reminiscent of raw egg white.

These changes in cervical fluid are to essentially create a “sperm highway” making it easier for swimmers to travel to the fallopian tubes, to catch an egg 🎉

By identifying this change, we can identify that most fertile point in your cycle.

In some women these changes may be less obvious, and that’s where using other methods to detect ovulation like basal body temperature tracking or LH strips can also be helpful 👍

To start tracking this, you can simply pay attention to what’s happening down there each time you p*e (wipe front to back, before going p*e to pick-up any fluid). Most period tracking apps have a spot to record your observations ✔️

Need some help troubleshooting or learning more about cycle tracking? Let’s talk! 🙌

07/30/2021

Do you eat veggies in the morning? 🌞

Most of us are pretty good at getting at least some in at lunch or with dinner, but probably wouldn’t consider vegetables as typical “breakfast” food.

However, if you’re trying to shoot for those 6+ servings of F&V per day (as we all should be 🤓) breakfast is a great opportunity to get more in.

My favourite ways to incorporate morning veggies:

🌱A smoothie – blending in some greens like spinach or kale, or using a greens powder. Real food is always better, but sometimes this is just a quicker, easier option. (Or maybe you’re like me and making smoothies out of a very old magic bullet that doesn’t always blend leaves in too well 😂 – a powder makes for a much better texture!)

🌱Add shredded carrot or zucchini to oatmeal / chia puddings, or baked goods like muffins. These don’t add a ton of flavour or change the texture too much, and also go well with cinnamon if you still prefer a sweeter breakfast.

🌱If you’re an egg person, load up your omelet or scrambled eggs with chopped veggies, or before frying eggs, fry up some other veg of choice as a side.

🌱If you’re a toast person, sautée some greens or mushrooms while your toast is toasting, to add as a topping (maybe with some 🥑) or have on the side.

🌱Have some leftovers! Save some roasted veggies like sweet potatoes, broccoli, cauliflower, peppers, etc from dinner the night before to have as a side with your normal breakfast.

What are your fav ways to get your veggies in? 🥦

07/27/2021

You might know of melatonin as our “sleepy hormone” 😴

It actually does a lot more! Melatonin regulates a number of functions in the brain, immune, digestive, cardiovascular and reproductive systems ✨

Melatonin has been found to concentrate in the o***y, and may help protect our follicles (aka our eggs).

As an antioxidant, it protects against oxidative stress which has been linked with poor egg quality.

Higher melatonin levels in the o***y have also been correlated with higher progesterone. Progesterone is produced after ovulation, and functions to support implantation of a fertilized egg – so it is essential for healthy conception 🐣

Melatonin supplementation may also be beneficial for women going through IVF, and has been linked with improved fertilization rates.

For women with PCOS, one small study showed regular supplementation improved period regularity and reduced androgen levels (high androgens are the cause of symptoms like acne and excess hair growth in PCOS).

While there’s still more to learn about its exact use as a supplement in the fertility world, it can’t hurt to support your body’s own melatonin production if you’re thinking about getting pregnant!

We need darkness to stimulate melatonin in the evening, so avoid screens as much as possible in the hour leading up to bedtime, keep other artificial lighting low / minimal in the evening, and keep your bedroom dark dark dark! 🛌

And as always, be sure to speak to your healthcare provider before starting any new supplements, to be sure what you’re taking is safe and effective for you.

Looking for support while trying to conceive? Naturopathic medicine has lots to offer - reach out for more info! 🙌

07/22/2021

Soaking up every second of summer! ☀️ How is it already nearing the end of July!?

I took a (much longer than intended 🙊) pause from social media - It’s been a weird and hard year+ and I learned to put more attention on the things that really make me feel gooood and keep me sane! Aka being outside, doggie walks and cuddles, focusing on patient visits and research, staying connected with my loved ones, and lots of cooking (okay, mostly baking 😏).

But now I’m ready to get back to sharing info on all things health, hormones, nutrition, and with the occasional doggie pic because I can’t help it 😆

I’m still seeing patients virtually, as well as in-person, so if you’re feeling ready to get your health back on track, need some guidance for dealing with pandemic related stress / anxiety, or with anything else - feel free to reach out! ☺️

What things have been keeping you sane through all the ups and downs over the last while?

01/12/2021

If you’ve noticed hair thinning or loss, hair gummies / biotin aren’t likely going to fix it🙊 Why? Well, we need to figure out WHY your hair is falling out!

(A full blown biotin deficiency is pretty rare – the one time those supplements may help).

Normally each individual hair follicle is on it’s own schedule of shifting through a growth, loss and resting phase. This means we might always be losing some hairs, but others are growing / hanging out at the same time so we don’t notice any net gain or loss 👍

However, many different hormonal shifts can affect the rate of these cycles, prolonging the ‘loss’ phase. If more follicles are in the shedding phase vs. the growing phase, we may notice more substantial amounts falling out 👎

The major hormonal issues that can cause this:

👉 Shifts / imbalances in our reproductive hormones - ie Post-partum, coming off the birth control pill, perimenopause

👉 PCOS (Polycystic ovarian syndrome) – An excess of androgens can cause loss / thinning of head hair, but the growth of dark, coarse hairs elsewhere.

👉 Thyroid conditions – An under functioning thyroid can often cause hair thinning, and thinning of the eyebrows

👉 High stress hormones!

Of course hormones aren’t always to blame! A couple of other considerations:

👉Autoimmune disease
👉 Nutrient deficiencies – Iron deficiency is most common, but we also need to make sure you’re getting enough protein, and other nutrients important for hair growth like B-vitamins, zinc, selenium, Vitamin D and A, and more.

Bloodwork can be a simple place to start! In conjunction with other symptoms you might be experiencing we can begin to put together a treatment plan that will target the cause 🙌

Looking for some guidance? Send a DM my way 😊

01/07/2021

In case your digestive system needs a little extra love right now (as does mine after the holidays / chocolate overload 😂)– here’s some of my favourite herbal teas for supporting digestion and reducing bloat 🙌

🌱Ginger – Stimulates digestion, anti-inflammatory

🌱Fennel, Peppermint – Soothing, good for gas! (although caution with peppermint, if you often get heartburn/reflux- it can exacerbate it)

🌱Chamomile, Lemon Balm – Help with digestion, as well as calming, anxiety reducing 👌

Currently enjoying this ‘After Dinner’ blend by of fennel, cardamom and chicory 😋

12/08/2020

Fetal position each month? It does NOT have to be that way 🙅‍♀️

Some simple diet + lifestyle changes can make a big difference!

1️⃣ Regular exercise – find something you enjoy that’s gets you moving at least a few times a week.

2️⃣ Eat LESS sugar + processed foods - which can contribute to inflammation and pain.

3️⃣ Eat MORE veggies - especially lots of leafy greens and cruciferous veg (ie broccoli, kale, cauliflower, etc) – awesome sources of fibre, to support gut health for proper hormone metabolism, and these also provide minerals like magnesium and calcium that have been shown to reduce cramps.

4️⃣ Eat MORE healthy fats – ie seafood, nuts, seeds, avocadoes – which also provide lots of important minerals, and fight inflammation.

5️⃣Chill out on the caffeine – high caffeine intake is linked with a higher risk of painful periods. 1 cup a day is probably fine, but maybe consider cutting back if you’re someone who usually reaches for that third one..

A bit of discomfort with periods can be normal, but if you’re consistently popping painkillers and cramps are interfering with your day to day – it’s definitely important to investigate this further! 🔎 Period pain might be common, but that does NOT mean its normal, and does NOT mean there’s nothing we can do about it!

Send a DM my way if you’d like to get to the bottom of your cramps for good 🙌

12/04/2020

One of the most common supplements I prescribe - MAGNESIUM ⚡️

Up to 70% of us may be deficient in North America! Typical diets are lower in the foods that provide it, and soil is becoming more and more nutrient-poor (meaning even if we are consuming the plant foods that contain magnesium, we may still not be getting as much as we need).

When it comes to hormonal health, supplementing magnesium can be a lifesaver for period cramps, premenstrual migraines and anxiety, and can also help improve insulin sensitivity (important in PCOS)! 🙌

Magnesium is also needed for a WHOLE BUNCH of processes in the body, including things like muscle and nerve function, energy production, regulating blood pressure, heart rhythms and bone health.

There’s boatloads of supplements out there, and magnesium comes in a lot of different forms (ie citrate, bisglycinate, threonate) that affect how its absorbed / functions.

SO (like with all supplements!) it’s always best to speak with someone knowledgeable to make sure you’re taking the right form and dose for your specific needs 👌

Dr. Christine Novokowsky, ND

05/20/2025

10/30/2024

08/12/2021

08/05/2021

07/30/2021

07/27/2021

07/22/2021

01/12/2021

01/07/2021

12/08/2020

12/04/2020

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