Thornhill Naturopathic Health Clinic

The 6 Foundations of Health: Thoughts. Breath. Hydration. Nutrition. Movement. Sleep

There is no cure or universal treatment for Chronic Fatigue Syndrome, since its precise cause remains unknown. Conventional treatments typically include sleeping pills for fatigue and antidepressants to help with mood. However, the prescription route often produces side effects that can be worse than the condition itself.

Instead, we recommend lifestyle changes to reduce symptoms and help heal the mind and body.

One method of treating chronic fatigue syndrome is through diet. Since there appears to be a link between digestive issues and CFS, it is important to eliminate potential food sensitivities, allergens, and intolerances that may be inflaming the body and leading to fatigue. If any nutritional deficiencies are found, dietary changes or supplementation may be recommended by a healthcare professional - we can help!

To learn more about CFS and natural symptom management head over to our latest email.

The gut is your second brain and the site of so many important processes in the body, so it's important to take good care of it.

Here are 5 things you should avoid that can harm your gut health:

🍺 Drinking too much alcohol can cause inflammation in the body and gut.

🍪 Consuming a lot of processed and packaged foods, which contain many binding agents and preservatives, can cause dysbiosis and inflammation in the gut.

💊 Overconsumption of over the counter painkillers can damage the gut lining.

🦠 Overuse of antibiotics can destroy beneficial bacteria within the gut microbiome.

😰 Chronic stress has negative affects on the whole body, including digestion and gut health.

Did you know these things can negatively affect your gut health? Let us know in the comments if you want to learn more!

For women, it’s easy to blame slowing weight loss on the hormonal shifts that come with age. But these changes in weight are not necessarily due to menopause.

Instead, insulin resistance could be the cause.

Insulin resistance occurs when the cells stop responding to insulin. The pancreas keeps making more insulin to try to make cells respond. Eventually, the pancreas can't keep up, and blood sugar keeps rising.

Naturopathic Medicine is excellent at identifying what's really going on, getting to the root of it all and then putting you on a plan to reach your health goals. Call our office to get started (905) 707-2001 or book your consultation online.

Regular cleansing can do wonders for the body. By avoiding the following foods you can give your body a helping hand clear out toxins and a chance to "reset".

🍞 Gluten
🥛 Dairy
🥚 Eggs
☕️ Coffee
🥩 Red Meat
🌽 Corn
🚫 Soy
🍸 Alcohol
🍬 Added sugars
🥜 Peanuts

Improvements from cleansing for at least a week can range from clearer skin, reduction in headaches, less brain fog, improved energy and focus and more! While these foods don't need to be avoided forever, it does provide good insight into what foods may be causing a negative impact on our health. Working with a practitioner can help you pin point exactly which ones it may be - we can help!

Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones. Thyroid health is incredibly important since it effects many systems of the body including growth, development and metabolic rate.

Iodine deficiency can result in increased heart rate, shortness of breath, weight gain and developmental abnormalities in children.

Good dietary sources of iodine include seaweed, fish, yogurt, and eggs. However, nutrient poor soil will result in less iodine making its way to the foods we eat. Supplementation is often recommended for those who are low on this essential mineral. Be sure to work with your healthcare practitioner for proper testing, recommendations and dosage.

What is your nighttime routine? Share in the comments!

Although getting our vitamins and minerals through food is always preferred, there are certain nutrients our bodies could benefit from with a little boost - especially for those living in colder climates!

These are the vitamins, minerals and nutrients to pay attention to this winter 👇

- B Vitamins help with energy production and support the immune system. A B Complex vitamin can ensure you get enough.

- Vitamin C is an anti viral and antioxidant that helps protect your body from free radicals. It's beneficial to supplement with vitamin C especially in the winter months.

- Studies have linked vitamin D with immune response, meaning a deficiency could lead to increased susceptibility to infection. Since the sun around a lot less in the winter months, supplementation can help give the body the vitamin D it needs.

- Zinc is an essential mineral which helps the body’s immune system fight off viruses and bacteria

Probiotics help support the beneficial gut bacteria in your microbiome which affects everything from digestion to immune health! Supplement with a quality probiotic, and be sure to switch up the strains from time to time.

Supplementation is highly individual and it's recommended to work with a practitioner for proper dosage and recommendations - we can help!

Cheers to 2023 🎉 Wishing you all the best in the new year!

Hormone balance is crucial to our health. As our bodies chemical messengers, they travel through the bloodstream instructing our organs, tissues and even metabolic function. When they're out of balance, they can cause cascading negative affects on our health.

Here are 4 signs of hormone imbalance to watch out for 👀

👉 An imbalance of estrogen can impact mood by affecting mood balancing neurotransmitters in the brain such as serotonin.
👉 Estrogen imbalance may also lead to heavy or painful periods
👉 Low libido from an imbalance of estrogen or testosterone
👉 An imbalance of estrogen or progesterone can cause poor sleep or insomnia

The good news is that hormone imbalances can be treated. Which is why it's so important to get your hormones tested and get the proper treatment plan from your healthcare practitioner to bring your body back in balance - we can help!

The act of controlling your breath to enhance your health - or yogic breathing - has been practiced for thousands of years.

Deep breathing has been shown to increase oxygen into our cells, slow our heart rate, reduce anxiety, lower our blood pressure and improve circulation.

But that's not all. Studies have shown that slow, deep breathing has positive effects on the respiratory, cardiovascular, cardiorespiratory and nervous systems.

Tp practice deep breathing get comfortable and breathe in through your nose to the count of 5. Let your belly fill with air. Breathe out through your nose to the count of 5.

As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. Continue until you feel calm and relaxed and repeat a few times throughout the day.

Everybody experiences fatigue from time to time, whether from a poor sleep or a busy day. While inconvenient, this level of fatigue is not life-disrupting and can usually be resolved with a good night’s rest.

Chronic Fatigue Syndrome (CFS) is another beast entirely.

This complex condition is characterized by profound feelings of tiredness that do not improve, regardless of rest, for at least six months. The fatigue is so severe that it gets in the way of daily activities at work and at home, making everyday life difficult.

When left undiagnosed and untreated, Chronic Fatigue Syndrome leads to decreased stamina and concentration, along with emotional distress and strained relationships.

Don't let Chronic Fatigue Syndrome slow you down! If you suffer from CFS and would like to learn strategies for coping with symptoms head over to our latest email.

Are you doing all the right things but still not feeling better?

Contrary to what you may think, your body has an innate capacity to reset and heal itself.

So, why isn't it?

A healthy diet should provide adequate amounts of each vitamin and mineral, but when something is stopping you from getting enough nutrition from your food, the resulting domino effect can impact every part of your body.

Nutrient deficiencies prevent essential nutrients from supporting your body. We are here to help solve this puzzle and get to the root cause of why you are not absorbing the nutrients you need. With functional testing, natural treatments and protocols you can easily follow - we will get you back to feeling better.

Call our office (905) 707-2001 or book a consultation online to start today.

The groundwork of all happiness is good health - Leigh Hunt

Feeling overwhelmed lately? Exhausted by the never ending to-do list? Feel like your brain is full of racing thoughts?

Studies show that expressive writing or journalling can result in a reduction in stress, anxiety, and depression, improve sleep and focus.

Try these tips to help you get started with journaling ✍️

Set aside a few minutes and try to write every day.
Make it easy. Keep a pen and paper handy or keep a journal on your phone.
Your journal is yours so write or draw whatever feels right!

Do you journal to support your mental health? Let us know in the comments!

Merry Christmas! 🎄

We see many patients that are frustrated and have just had enough.

They're at a loss with the state of their health.

They are tired of not feeling healthy. Tired of not having enough energy. And wondering when it will change or if it will just continue to get worse.

We are here to help you turn things around...for good! With functional testing to get the answers you need and natural approaches to treat your symptoms at the root cause.

Book your consultation with us today and let's get to work! Call our office (905) 707-2001 or book a consultation online.

While studies show that a diet high in red meat can lead to higher risk of cardiovascular disease and type 2 diabetes, consuming lean beef in moderation is inherently healthy. Research shows that the type of red meat and its preparation may influence how it affects health.

The key to red meat consumption (if you consume it) is quality over quantity 👈

Unprocessed, organic, grass fed red meat is one of the most nutritious foods one can eat.

The protein in beef is complete, meaning it contains all the essential amino acids that humans must get from food. Your body needs protein for muscle and tissue growth and maintenance .

Red meat also contains vitamin B12 and iron, which are important for red blood cell production. It also contains the minerals zinc and selenium which help support the immune system and help protect cells against damage.

Stuffed Mushrooms

Hearty and well-spiced, these stuffed mushrooms make the perfect appetizer or side dish - great for the holiday season! Can be adapted for vegan, dairy free and gluten free diets.

Ingredients
24 medium to large crimini or white mushrooms
¼ cup yellow or sweet onion, chopped
¼ teaspoon sea salt
2 cloves garlic, chopped
Avocado oil, or veggie broth if not using oil
¼ cup breadcrumbs, gluten-free if needed
¼ cup crumbled sausage, homemade or store bought (vegan and gluten-free if needed)
¼ cup Parmesan, plus more to top (vegan if needed)
2 tablespoons fresh parsley , chopped (plus more for garnish)

Directions
Preheat oven to 400°F / 205°C
Remove the mushroom stems from caps and chop them. Add then to a pan with the onions and salt and saute with oil or broth until all the liquid is gone, about 5-7 minutes.
Add the garlic and sausage and cook about 5 more minutes till browned.
Add the breadcrumbs and saute until toasted, about 2-3 minutes.
Allow to cool while you add the Parmesan, and parsley into a bowl. Then add the mushroom and sausage mixture.
Fill mushroom caps with 1-2 teaspoons of mixture, depending on size. Sprinkle with more Parmesan if preferred.
Bake for 15-20 minutes until golden on top.
Serve! Garnish with more parsley if desired. You can also add extra Parmesan here.

Recipe adapted from: https://www.veggiesdontbite.com/italian-farro-stuffed-portobello-mushrooms-with-pesto-and-balsamic-sauce/

There is a reason why ginger is often found in immune boosting wellness shots! Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties. These properties help protect your cells from damage and lower inflammation in the body.

There are some studies showing ginger to be effective at reducing symptoms of osteoarthritis, especially osteoarthritis of the knee. Ginger is also often used as a natural aid for nausea and morning sickness.

Loaded with nutrients and powerful compounds that benefit the body and brain, ginger should be a staple in your diet.

Brew ginger in tea, add to your favourite recipes or blend into your morning smoothie!

No matter how busy you are this month, 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!

💤 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.

Read more tips to kickstart your health habits this seasons in our latest email.

A new study finds that a flavonoid compound found in hibiscus has beneficial effects on Alzheimers disease prevention.

Hibiscus has many known health benefits such as immune support, positive effects on weight management and blood pressure control. A new study has found that a compound in hibiscus has beneficial effects on Alzheimer's disease prevention.

Researchers verified that gossypetin, found in hibiscus, activates microglia, the resident immune cell in the brain. The research team also demonstrated that microglia scavenge amyloid-beta in the brain to improve cognitive impairments brought on by Alzheimer's disease.

Another reason to enjoy a cup of hibiscus tea!

Read more here: https://www.sciencedaily.com/releases/2022/11/221116133855.htm

Self-care is how you take your power back - Lalah Delia

How do you know when it's the right time to seek professional advice?

👉 You have been feeling unwell for awhile and it's not going away...

👉 You've been to a professional and still are not where you'd like to be...

👉 You're tired of going at it alone and are ready for an effective plan to get you the results you want

Now is the time to get to the root cause of your symptoms. No more bandaid approaches and feeling stuck in the same place. We are here to help you get back to feeling like yourself again! With an integrative approach that looks at your body as a whole, we want to hear your story and have you feeling better for good.

Schedule a consultation with us and let's get started - call (905) 707-2001 or book online.