Dr. Ayesha Qureshi, ND

04/22/2026

Happy Earth Day 🌿

As a naturopathic doctor & nutritionist, I’m reminded daily that our health and the planet’s health are deeply connected. The air we breathe, the water we drink, and the food we eat all come from the Earth—so caring for it is truly an act of self-care.

Simple ways to make a difference:
- Choose whole, seasonal, and locally sourced foods
- Reduce plastic—opt for glass, stainless steel, or reusable options
- Support sustainable and ethical brands
-Spend more time in nature (it heals more than you think)
- Compost food waste when possible

Small, consistent actions create meaningful change—for your body and the planet. 🌱

[EarthDay Sustainable living Naturopath Holistic health EcoFriendly WellnessFromWithin]

03/20/2026

Eid Mubarak 🌙🤍
As we wrap up this Ramadan Health Series, thank you for being here and following along. I hope these posts supported your health and wellness throughout the month. May the habits of balance, nourishment, and mindfulness we built in Ramadan continue beyond it. Wishing you a joyful and blessed Eid filled with peace, health, and barakah. ✨

03/19/2026

Ramadan Health Series 2026 ✨- DAY 29
Celebration Food 🎉🌙

Tonight will mark the end of Ramadan which is celebrated with the joyous celebration of Eid ✨.
Eid celebrates the renewed spiritual cleanse. It’s a day spent eating delicious foods and seeing family and friends.
Following the end of Ramadan fasting, many are most excited about the food. For a celebration, figuring out a good menu can be fun and challenging.
Here are some easy, healthy and delicious Eid suggestions if you are hosting:
- Chose a menu that is well balanced and includes a good selection of fruits, vegetables, meats and carbs.
-Make platters for variety of food groups. For healthy fats and proteins consider having a nuts/seeds platter! A mixed vegetables and cheese platter is also a great idea. Fruits also make a great dessert option.
-🥖Ifyou are going to have a selection of breads, consider having balsamic vinegar and olive oil for dipping.
-Instead of frying samosas and other goods, consider baking or air frying instead.
-Instead of pop and high sugar drinks, consider making fresh homemade juice (have you tried my watermelon drink and strawberry lemonade?), serving fruit-infused water or some cold refreshing coconut water.
- Looking for a healthy lunch idea? Consider grilling vegetable-meat kebob skewers! Tip: Make a few different marinades for the meat and use different vegetable varieties. This one is easy and always a favourite at our parties!
Attending Eid parties are fun but like any celebration, overeating and bloating can happen. Here are some tips:
-eat healthier foods (vegetables, fruit and fibre) first.
-portion control heavier foods
- smaller plate size can be helpful in portion controlling.

Celebrations and Eid parties can be healthy and fun! What is your favourite food to eat on eid?

I pray this Ramadan has been full of blessings and spiritual healing.

Infograph designed by member of Dr Ayesha Qureshi ND’s health team, Yusra Khimani

[almost Eid celebration party food nutritionist naturopathic doctor]

03/18/2026

Ramadan Health Series 2026 ✨– Day 28
Mental Clarity 🧠

Fasting isn’t just a physical reset—it’s a powerful mental one too. Research shows that periods of fasting can enhance mental clarity, focus, and cognitive performance.

One of the key players behind this? BDNF (Brain-Derived Neurotrophic Factor) 🧬
Think of BDNF as “fertilizer” for your brain—it supports the growth, repair, and protection of brain cells. Higher levels of BDNF are linked to improved memory, sharper thinking, and even better mood and resilience against stress.

Fasting has been shown to increase BDNF production, helping your brain function more efficiently while also supporting long-term mental health.

Why you might feel more clear-headed in Ramadan:
• Improved brain cell communication
• Reduced inflammation
• Better blood sugar regulation
• Enhanced neuroplasticity (your brain’s ability to adapt and grow)

Support your mental clarity during fasting:
- Stay well hydrated between iftar & suhoor
- Include healthy fats (olive oil, nuts, seeds)
- Prioritize quality sleep
- Take quiet moments for reflection & mindfulness

Ramadan is not just a detox for the body—but a renewal for the mind!

Infograph designed by member of Dr Ayesha Qureshi, ND’s team, Baha Shaikh

03/18/2026

03/18/2026

Ramadan Health Series 2026 Day 26
Probiotic foods 🥣

Did you know the gut has a strong influence on your immune system? Keeping your gut healthy is an essential step in keeping your whole body healthy! Incorporating probiotic foods in the diet is one recommendation I often tell my patients to help improve their gut.
Probiotics are live bacterial organisms that are beneficial to your overall health. There are many factors that can affect the gut such as poor dietary habits, stress and medications.
Antibiotics for example not only kill the bad bacteria but they also destroy the good bacteria in the gut.
Probiotics will help restore the microbiota balance. Supplements or yogurt often come to mind when we think of probiotics- but there are many natural sources of probiotics. Some of these are yogurt, kefir and fermented foods should such as sauerkraut, kombucha, tempeh, pickles, and miso soup to name a few. Many pickled vegetables have both probiotics and prebiotic in them which are great for your gut. Apple cider vinegar is another great digestive aid that has prebiotics in them.
Try to incorporate some of these foods in your diet this Ramadan to keep your gut healthy. Probiotic supplementation may also be helpful in many cases when higher doses of probiotics is needed to restore gut function! Talk to your ND to see which probiotic strains are right for you.

[gut friendly health tips probiotics naturopath naturopathic nutritionist eat well]

03/15/2026

Ramadan Health Series 2026✨- Day 24
Pomegranate
Pomegranate is one of my favourite fruits and I’ve grown to appreciate it even more because of its numerous health benefits. Pomegranate is also one of the “blessed” fruits among Muslims and is even mentioned a few times in the Quran. Pomegranate is nutrient rich and confers many health benefits. Here is why you should be having pomegranate fruit regularly in your diet:
Rich in antioxidants. Pomegranates contain an antioxidant called punicalagins which provides numerous health benefits: reduces oxidative stress in the body, decreases the oxidation of bad cholesterol and decreases inflammation. I often recommend pomegranate in my patients who have chronic inflammation. Antioxidants also can decrease risk of some cancers such as prostate and breast cancers.
Pomegranate is rich in vitamin C, K, potassium, thiamine and folate. Vitamin C is important for skin, immunity, bones and joint. Folate is an important B vitamin that is important for cellular functions, development of fetus, and red cell production to name a few
Pomegranate is rich in fibre and useful for relieving constipation and helpful to digestion
Pomegranate can help reduce blood pressure. Research has shown pomegranate juice to be effective in lowering blood pressure. It is one (of many) dietary recommendations I give to patients with high blood pressure
How do you like eating your pomegranate?

I love eating the fruit directly, adding it to my fruit and vegetable salads and in my hummus. I also enjoy drinking freshly squeezed pomegranate juice!

Infograph designed by member of Dr Ayesha Qureshi, ND’s health team, Baha Shaikh
[heart health Pomegranate nutrition tips functional foods]

03/15/2026

Ramadan Health Series 2026✨-Day 23
Olive oil 🍃
Olive oil is full of health benefits and is one of my favourite sources of healthy fat in the diet. Olives are also considered to be a “blessed” fruit among Muslims and is even mentioned a few times in the Quran. So what are some health benefits of olive oil?
-Healthy fat: Olive oil is rich in monounsaturated fatty acids and is an excellent source of omega 3s! Omega 3’s have beneficial effects to cardiovascular health (decreasing bad cholesterol, increasing good cholesterol), decreasing inflammation and supporting brain health and decreasing age-related cognitive decline.
-Contains oleocanthal active compound that has strong anti-inflammatory benefits.
-Contains polyphenols and phenolic antioxidants that has been studied to reduce cholesterol, blood pressure and decrease the risk of heart disease
1Olive oil is rich in vitamin K and E
-Research has also shown to have beneficial effects on insulin sensitivity, reduce blood pressure and has been studied in cancer prevention.
So how can you incorporate olive oil in your foods this Ramadan?
- Salad dressings
- Drizzle on already cooked food
- In your smoothies, dressings and dips!
- Mix with balsamic vinegar and eat with veggies and bread.
When buying olive oil, I would recommend extra virgin olive oil and cold-pressed olive oil.
How do you incorporate olive oil in your diet?
Infograph designed by member of Dr Ayesha Qureshi, ND’s health team member Yusra Khimani
[olive oil health tips omega3 healthy fats naturopath nutritionist]

03/12/2026

Ramadan Health Series 2026 ✨– Day 21: Functional Foods – Dates & Figs

Dates and figs are more than just traditional foods enjoyed during Ramadan—they are powerful functional foods that nourish the body while supporting energy, digestion, and overall health during fasting.

Dates are naturally rich in quick yet balanced energy, providing glucose along with fibre, potassium, magnesium, and antioxidants. This makes them an ideal food to break a fast, as they help gently replenish blood sugar levels while supporting muscle and nerve function.

Figs are another nutrient-dense fruit packed with fibre, calcium, iron, and polyphenols. Their high fibre content supports healthy digestion and bowel regularity, which can be especially helpful during Ramadan when meal timing changes. Figs also contain beneficial plant compounds that help reduce oxidative stress and support heart health.

Including a few dates or figs at iftar—or adding them to meals like smoothies, oatmeal, or chia pudding—can be a simple way to nourish the body with natural sweetness and important nutrients.

Small foods, powerful benefits.

Infograph designed by member of Dr Ayesha Qureshi, ND’s health team, Baha Shaikh

[ Ramadan health series 2026 functional foods dates figs fasting nutrition Muslim doctor naturopathic nutrition ]

03/12/2026

Ramadan Health Series 2026 ✨- Day 21

Portion Control & Overindulgence

The month of Ramadan is about self-reflection, self-improvement and discipline 🙏. It is a month of reflection to have empathy for the less fortunate and have gratitude for things we often take for granted.
It is even mentioned in the Quran, “Eat and drink, but not to excess “ (7:31) 📿The concept of moderation and overindulgence is an important topic and here’s why:

Overindulgence and lack of portion control can contribute to empty calories, overeating, weight gaining and negative impacts to blood sugars and cholesterol levels longterm. Obesity is rising in North America with an increase in sedentary lifestyle and overconsumption of unhealthy food.

Obesity can lead to many health consequences such as diabetes, heart disease, high blood pressure and even inflammation. How can you prevent Overindulgence of unhealthy food?
🍽Be mindful of your food choices and eat a balanced wholesome meal.
🍽Portion control- Do not fill up on just one food group. Aim to have 2/3 of your plate full of vegetables and fibre rich foods and the other 1/3 of good quality of protein. Pick healthy fats in each meal.
🍽 When there are many food choices, choose healthier food items first. Don’t fill up on empty calories. Starting your meal with fibre rich vegetables, healthy protein and fat first and then having complex carbs last can help with satiety and keep you full longer. It also has positive effects on blood sugar.
🍽Exercise- maintain a healthy active lifestyle for overall health and wellness.
It is okay to have cheat days and enjoy all foods in moderation. Practicing mindfulness while eating will help make healthy eating into a lifestyle and a lifestyle change that is sustainable 🥦😋
[mindfulness Ramadan 2026 healthy habits naturopath naturopathic naturopath doctor nutritionist]

03/10/2026

Ramadan Health Series 2026 ✨- Day 20:
Diabetes and Fasting in Ramadan

If you have a medical condition and need medication, you are not obligated to fast during the month of Ramadan. Many diabetic patients are not required to fast however due to personal preference some may choose to. If you are diabetic, be sure to discuss with your doctor if fasting is okay for you.
If you have sought approval by your MD about fasting during Ramadan here are some tips that may help:
- Track your blood sugar a few times during the day. Blood glucose below 4 mmol/L or higher than 14 mmol/L may warrant breaking your fast- seek medical advice.
- Don’t stop taking your medications during the month. Talk to your MD about the timing of medication at suhoor and iftaar. If you are taking supplements- talk to your ND to adjust timing of the supplements
- Diet: have a diet that is a balance of healthy complex carbs, fat and protein. Examples include: steel cut oatmeal, greek yogurt, berries handful of nuts and seeds, avocado, beans, lentils and chickpeas. Diabetics should in general limit fruits and vegetables that are rich in sugar and create a spike in blood sugar. These include mangos, bananas, potatoes and parsnips to name a few. However these foods also contain fibre which stabilizes blood sugar so remember moderation is key.
-Limit dates to no more than 1 at iftaar time
- Limit sugary rich drinks that cause a spike in blood sugar!
If you require specific food planning, advice on supplementation and natural therapies to help manage diabetes and decrease risk of complication, consider booking an appointment with an ND!

Infograph designed by member of Dr Ayesha Qureshi,NDs health team, Baha Shaikh.

[diabetes management was health tips Ramadan Naturopathic Doctor Naturopath]