Hill Holistic Health

Hill Holistic Health 🌿Naturopathic Medical Student
🌿Evidence Based Medicine
🌿Toronto, ON
•Not medical advice

One of the questions I get asked the most is what is the difference between a pre-, pro- and post -biotic... well here's...
01/15/2025

One of the questions I get asked the most is what is the difference between a pre-, pro- and post -biotic... well here's the answer!

PRE-biotics are the non-digestible food, mainly fibre, that helps promote the growth and survival of the good gut bacteria! Without prebiotics the good bacteria will have a hard time surviving and thriving!

PRO-bitoics are the star of the show! They are the live bacteria that are beneficial to the gut by promoting digestion, immunity, anti-inflammatory, and support the gut-brain axis!

POST-biotics are the desired end products! These are bioactive compounds produced when probiotics digest prebiotics, they include metabolites, enzymes, and cell wall fragments that are all beneficial to our health in a number of ways!!!

Our gut is home to around 100 TRILLION microbes!!! 🦠 This is estimated to weigh about 2-3 pounds and be filled with over...
01/12/2025

Our gut is home to around 100 TRILLION microbes!!! 🦠 This is estimated to weigh about 2-3 pounds and be filled with over 1000 different species!

There is some research which has suggested that up to 70% of chronic health conditions are linked to the gut!! We also know that between 70-80% of our immune system resides in our gut which can directly impact our health in a number of ways!

With all this being said its important we are nice to our guts and provide it with gut health foods to allow our health to thrive!

There has bee a lot of talk in the last while about 'Insulin Resistance' and how this can impact health. When most peopl...
10/04/2024

There has bee a lot of talk in the last while about 'Insulin Resistance' and how this can impact health.

When most people thing of Insulin Resistance they may jump directly to Diabetes, but that is not always the case, people can have insulin resistance before it starts to show up in their blood glucose or HbA1c.

There has been a lot of talk recently about protein intake and how much protein you should be having each day! Generally...
08/27/2024

There has been a lot of talk recently about protein intake and how much protein you should be having each day!

Generally as a rule the recommended range of protein intake per day is 0.8-1.8 g of protein for every kg of body weight, although this can be different for specific health concerns and fitness levels.

And while protein powders and bars are great for supplementing protein to the diet, only 20-30 grams of your daily protein should come from supplements, the rest should be coming from foods in your diet which not only have protein but are loaded with tons of other essential vitamins, minerals, fibre and healthy fats all which also have important roles in your health!

Did you know that in Ontario, women who are over the age of 21 or sexually active should be having a PAP test every 3 ye...
08/07/2024

Did you know that in Ontario, women who are over the age of 21 or sexually active should be having a PAP test every 3 years, unless told to do it more frequently?

PAP tests are an amazing screening tool that are used to look for any abnormal cervical cells which may lead to cervical cancer! Cervical dysplasia or cancer can often develop silently and without many symptoms which is why regular screening is so important.

Cervical cancer is the 4th most common cancer in women worldwide, but it can be prevented and treated early with regular PAP screenings!

Naturopathic Doctors in Ontario can perform PAP tests and pelvic exams, creating more access for women as well as a more comfortable space to have these exams performed.

PCOS is a hormonal disorder which affects 10% of women in the reproductive age, making it one of the most common endocri...
08/06/2024

PCOS is a hormonal disorder which affects 10% of women in the reproductive age, making it one of the most common endocrine disorders!

While there is much more research and understanding around PCOS as a condition there are still many myths that people may believe when they think of PCOS and the women who live with it. Thats why we are busting the myths around PCOS!

Did you know that in Ontario, Naturopathic Doctors can provide Intramuscular Injections of Vitamin B12? Vitamin B12 inje...
07/13/2024

Did you know that in Ontario, Naturopathic Doctors can provide Intramuscular Injections of Vitamin B12?

Vitamin B12 injections can offer several benefits, particularly for individuals who have a deficiency or who have trouble absorbing B12 through their diet.

Improved Energy Levels and Reduced Fatigue: B12 is crucial for the production of red blood cells. Adequate levels can help reduce feelings of fatigue and improve overall energy levels.

Enhanced Brain Function: B12 is vital for maintaining healthy nerve cells. It also supports the production of neurotransmitters, which are chemicals that transmit signals in the brain.

Better Mood: B12 plays a role in the production of serotonin, a neurotransmitter that affects mood. Low levels of B12 have been linked to depression and other mood disorders.

Heart Health: B12 helps reduce levels of homocysteine, an amino acid in the blood that is associated with an increased risk of heart disease. By lowering homocysteine levels, B12 can help protect cardiovascular health.

Supports Bone Health: Adequate B12 levels are associated with a lower risk of osteoporosis and fractures, because it is involved in the production of bone cells.

Improved Skin, Hair, and Nail Health: B12 promotes healthy skin, hair, and nails by supporting cell production and renewal. Deficiency can lead to various dermatological symptoms, including hyperpigmentation, and hair changes.

Improved Digestive Health: B12 aids in the production of digestive enzymes, which help break down food in the stomach and promote healthy digestion and supports the health of the gut lining.

Enhanced Cognitive Function in Older Adults: As people age, their ability to absorb B12 from food can decrease, it can help maintain cognitive function and reduce the risk of neurodegeneration.

Injections are typically recommended for individuals who have a diagnosed deficiency, absorption issues, or specific dietary restrictions. It's important to consult with a healthcare provider before starting B12 injections to determine if they are necessary and to ensure proper dosing.

Our emotional, mental and physical health are so closely connected, yet sometimes we forget that when we are chronically...
07/05/2024

Our emotional, mental and physical health are so closely connected, yet sometimes we forget that when we are chronically stressed it can have massive impacts on our health and wellbeing.

Our emotional world isn't just a part of us—it shapes our immune system, nervous system, and every aspect of our body.

In my last reel I spoke a lot about Fibre and why it is so important for our health, yet most of us on the "Standard Ame...
06/09/2024

In my last reel I spoke a lot about Fibre and why it is so important for our health, yet most of us on the "Standard American Diet" (SAD) are not getting nearly enough of the daily recommended intake of fibre!

Women - 25g per day
Men - 38g per day

With that being said, here is a list of some easy foods to add to your daily diet that can help you reach your overall fibre goal for the day!

More fibre dense recipes to follow!

Many people now have made the swap over from cow's milk to nut milks to avoid any potential GI upset, gas, bloating and ...
06/06/2024

Many people now have made the swap over from cow's milk to nut milks to avoid any potential GI upset, gas, bloating and diarrhea. While nut milks can taste great, the majority of brands are full of gums, preservatives and flavouring, making any health benefits much more reduced.

BUT did you know that there is a healthier alternative to cow's milk? An alternative that can even avoid all the unpleasant symptoms many of us get when drinking milk?

Well say hello to A2 Beta-casein milk 🐮

A2 milk is a special type of casein protein that is only found in select breeds of cows such as the Guernsey cow and Jersey cow, and these proteins are much easier on the stomach as well as they are less likely to cause inflammation and GI upset!

The majority of the milk that you see in the grocery stores are A1 protein milk, which is why alot of us tend to lean more towards the nut milk alternatives, however more brands are coming out in Canada with different products containing A2 milk protein, so next time you are in the grocery store, make sure to check it out!

*not to be taken as medical advice*

Digestive enzymes are crucial proteins that break down food into absorbable nutrients, aiding in digestion and nutrient ...
05/27/2024

Digestive enzymes are crucial proteins that break down food into absorbable nutrients, aiding in digestion and nutrient absorption.

Follow for more information on digestive enzymes, and all things natural health and digestion!

In our environment we are constantlysurrounded by chemicals and pollutants, some ofwhich are incredibly damaging to our ...
05/09/2024

In our environment we are constantly
surrounded by chemicals and pollutants, some of
which are incredibly damaging to our health and sadly
are unavoidable! This is why its even more important to
try to make a conscious decision to avoid some of
these harmful chemicals when possible!

One easy way to make a small but powerful change for
your health is to look at the beauty products you are
putting on your skin! Our skin is our biggest organ and
absorbs everything we put on it, thats why its
important to be mindful of what we are using!

Here is a list of some of the most commonly used
chemicals in the beauty industry right now and how
they may have lasting impacts on your health!

*Not to be taken as medical advice*

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