The post What Is Perimenopause? appeared first on Annex Naturopathic Clinic. You may have heard of “menopausal transition”; this is the same as perimenopause, which translates as “around the time of menopause”. Anyone who menstruates will eventually go through the, but due to the wide range of symptoms, which can also vary widely in severity, everyone experiences this time in their own way. It’s for this reason that many people come to Annex Naturopathic for hormone replacement for menopause. Let’s talk about perimenopause today, and how we can help. What Is Perimenopause?Menopause is when your body reaches the end of its reproductive years, and is marked once you’ve gone through a full twelve months without a period. However, the time leading up to it involves several symptoms related to the reproductive system steadily reducing its function. Most people who experience perimenopause will do so during their 40s, but there are some who go through this as early as their 30s, and others as late as their 60s. What occurs during perimenopause is the unsteady decline of estrogen compared to when it is balanced during optimal childbearing years. Symptoms Of PerimenopauseThere are many symptoms of perimenopause. They include: • Irregular periods: longer or shorter, less frequent, lighter or heavier Naturopathic Treatments To Ease PerimenopauseA profoundly natural process, many people turn to natural solutions to help ease their symptoms of perimenopause. We recommend you consult a naturopath before starting any treatment regimen, as we can educate you on safe dosing practices that work best for your unique combination of symptoms. 1. Bioidentical Hormone Replacement TherapyHormone replacement therapy (HRT) is a common treatment for people whose hormone levels are lower than optimal. In recent years, bioidentical hormone replacement therapy (BHRT) has come to the forefront as a more natural solution to pharmaceutical HRT. Bioidentical hormones are derived from plant hormones that have been identified as chemically-identical to the hormones the human body produces. Bioidentical hormone replacement therapy is often turned to as people age and hormone levels drop; the most common bioidentical hormones are estrogen and progesterone. Bioidentical hormone therapy may reduce your perimenopausal symptoms by providing balance to your hormone levels. 2. Black CohoshBlack Cohosh is a well-known traditional North American herb. Be sure to seek the advice of a naturopathic doctor before starting to use Black Cohosh, as it can interact with several other medicines both pharmaceutical and herbal. However, if it’s safe for you to use, it may help reduce the effects of hot flashes. One study by Shams Et Al discovered black cohosh helped reduce menopausal discomfort by 26%. Another It is recommended not to use black cohosh for longer than one year as studies on it have mostly been short term in nature. Please consult with a healthcare provider if you would like to consider black cohosh. 3. St. John’s WortSimilar to black cohosh, St. John’s Wort interacts with many pharmaceutical medications, so we strongly advise to consult a health professional before beginning to take St. John’s Wort. St. John’s Wort has shown to relieve vasomotor symptoms, especially for those with a history or high risk of breast cancer. 4. AcupunctureAcupuncture has been used for centuries as a Traditional Chinese Medicine commonly used to relieve premenopausal symptoms such as hot flashes, night sweats, issues sleeping and emotional imbalances. Acupuncture has a number of other health benefits as well, and as a result is a popular natural healthcare treatment. 5. CalciumCalcium is well-known for helping with bone health, which is particularly important in peri- and menopausal women, as the loss of estrogen makes one prone to bone loss. One of the symptoms of bone loss can be incontinence. However, calcium also benefits many other bodily functions. It can help keep blood pressure stable, prevent certain types of cancer, and help manage obesity. Book An Appointment At Annex NaturopathicHave you started to notice a few of the symptoms listed above? Or perhaps you’re in full-fledged perimenopause and are seeking relief? Call now to book your appointment at Annex Naturopathic Clinic and one of our skilled naturopathic doctors would be happy to help.
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The post Naturopathic Treatment For Cold Sores appeared first on Annex Naturopathic Clinic. Sometimes known as “fever blisters”, cold sores are dreaded, painful, and with you for life. Individual cold sores may come and go, but the virus remains. While there are ways to treat them pharmaceutically, many people come to our naturopathic clinic in Toronto looking for treatments for their skin conditions, including cold sores. Let’s take a closer look at cold sores today. What Is A Cold Sore?A cold sore is a blister that is usually found around the mouth and lips, or sometimes inside the cheeks, on the tongue or on the roof of the mouth. They can be painful, and cause a burning, itching sensation that can start even a couple of days before an outbreak. Once the outbreak starts, the blister will start to grow, and will then break. Once it has broken, it crusts over, heals and the scab falls off to reveal fresh, pink skin. Be warned that cold sores are extremely contagious, and you should wash your hands frequently, and every time you touch your face. As well, don’t share lip balms, cutlery, drinks, or kisses while you’re having an outbreak. What Causes Cold Sores?Cold sores are caused by the herpes simplex virus (usually type-1, but occasionally type-2), and more than two-thirds of the worldwide population are carriers, even if they haven’t ever had an outbreak. Outbreaks are usually caused by a compromised immune system, such as when you’re tired or have a cold. You catch cold sores from another infected person. Even though they don’t need to have an active outbreak to infect you, it’s MUCH more likely if they do. Although it’s a slightly different strain, you should also be careful with genital herpes, as it can also transfer to the mouth with contact. Natural Solutions For Cold SoresAs you may already know, there’s no cure for herpes, so if you have been diagnosed with it, you’ve got it for life. However, with natural, over-the-counter, and prescription treatments, you’re able to both reduce the time of the outbreak and even avoid outbreaks altogether. The key to controlling cold sores is antivirals, and there are several natural antivirals that may help. 1. Licorice RootSee if you can find licorice root-infused lip balm, as sufferers of cold sores have reported good results with this. Licorice root helps to weaken the cold sore virus as it lies dormant in your skin, which means that it can be effective in preventing outbreaks from occurring. The active ingredient is glycyrrhizic acid (GA), which targets the genes that maintain the dormant virus. By interfering with the production of certain proteins, it helps starve the infected cells of their food source. Other components that carry both antiviral and antimicrobial properties include: liquiritigenin, lichochalcone A, licochalcone E, and glabridin. 2. Eat A Lysine-Rich DietLysine is an important compound for calcium absorption and collagen formation. Find lysine in the following foods: How lysine helps with cold sores: it’s been observed to interfere with arginine absorption in the intestine, which is an amino acid that feeds the herpes simplex virus. 3. Witch HazelWitch hazel, or hamamelis, is usually only mentioned as a topical home remedy that can help reduce some of the side effects of a cold sore, including itching, redness and pain that’s associated with an outbreak. However, according to this study, “antiviral activity of hamamelis extracts has so far been demonstrated […] against [the] herpes simplex virus.” To use witch hazel on your cold sores safely, be sure to consult a naturopathic doctor. 4. Lavender OilLavender oil is helpful for treating skin irritations and bruises. If you’re using it for the first time, dilute it in a carrier oil, such as coconut or MCT oil; if there’s no reaction, then you can continue to use it undiluted for best effect. Lavender oil doesn’t prevent the virus, but it does seem to help reduce the pain associated with cold sores. Apply one or two drops of oil directly to the sore to help decrease pain and inflammation. Be sure to wash your hands after treatment. 5. Eucalyptus OilEucalyptus oil has been used for centuries as a remedy for different conditions, and it is also well-known for its help treating cold sores. As an anti-inflammatory, it can help the cold sore healing process by speeding it up. One warning: eucalyptus is a known allergen, so be sure to test yourself before applying to an open sore. As well, you should always dilute eucalyptus oil in a carrier oil before applying. Book An Appointment At Annex NaturopathicStart out your new year by investing in your health – call now to book an appointment with Annex Naturopathic. Meeting with a naturopath can help you better understand the herpes simplex virus and learn what your options are when it comes to treatment. Take advantage of the natural solutions and remedies for cold sores by investigating the naturopathic treatments available to you. Sometimes known as “fever blisters”, cold sores are dreaded, painful, and with you for life. Individual cold sores may come and go, but the virus remains. While there are ways to treat them pharmaceutically, many people come to our naturopathic clinic in Toronto looking for treatments for their skin conditions, including cold sores. Let’s take a closer look at cold sores today. What Is A Cold Sore?A cold sore is a blister that is usually found around the mouth and lips, or sometimes inside the cheeks, on the tongue or on the roof of the mouth. They can be painful, and cause a burning, itching sensation that can start even a couple of days before an outbreak. Once the outbreak starts, the blister will start to grow, and will then break. Once it has broken, it crusts over, heals and the scab falls off to reveal fresh, pink skin. Be warned that cold sores are extremely contagious, and you should wash your hands frequently, and every time you touch your face. As well, don’t share lip balms, cutlery, drinks, or kisses while you’re having an outbreak. What Causes Cold Sores?Cold sores are caused by the herpes simplex virus (usually type-1, but occasionally type-2), and more than two-thirds of the worldwide population are carriers, even if they haven’t ever had an outbreak. Outbreaks are usually caused by a compromised immune system, such as when you’re tired or have a cold. You catch cold sores from another infected person. Even though they don’t need to have an active outbreak to infect you, it’s MUCH more likely if they do. Although it’s a slightly different strain, you should also be careful with genital herpes, as it can also transfer to the mouth with contact. Natural Solutions For Cold SoresAs you may already know, there’s no cure for herpes, so if you have been diagnosed with it, you’ve got it for life. However, with natural, over-the-counter, and prescription treatments, you’re able to both reduce the time of the outbreak and even avoid outbreaks altogether. The key to controlling cold sores is antivirals, and there are several natural antivirals that may help. 1. Licorice RootSee if you can find licorice root-infused lip balm, as sufferers of cold sores have reported good results with this. Licorice root helps to weaken the cold sore virus as it lies dormant in your skin, which means that it can be effective in preventing outbreaks from occurring. The active ingredient is glycyrrhizic acid (GA), which targets the genes that maintain the dormant virus. By interfering with the production of certain proteins, it helps starve the infected cells of their food source. Other components that carry both antiviral and antimicrobial properties include: liquiritigenin, lichochalcone A, licochalcone E, and glabridin. 2. Eat A Lysine-Rich DietLysine is an important compound for calcium absorption and collagen formation. Find lysine in the following foods: How lysine helps with cold sores: it’s been observed to interfere with arginine absorption in the intestine, which is an amino acid that feeds the herpes simplex virus. 3. Witch HazelWitch hazel, or hamamelis, is usually only mentioned as a topical home remedy that can help reduce some of the side effects of a cold sore, including itching, redness and pain that’s associated with an outbreak. However, according to this study, “antiviral activity of hamamelis extracts has so far been demonstrated […] against [the] herpes simplex virus.” To use witch hazel on your cold sores safely, be sure to consult a naturopathic doctor. 4. Lavender OilLavender oil is helpful for treating skin irritations and bruises. If you’re using it for the first time, dilute it in a carrier oil, such as coconut or MCT oil; if there’s no reaction, then you can continue to use it undiluted for best effect. Lavender oil doesn’t prevent the virus, but it does seem to help reduce the pain associated with cold sores. Apply one or two drops of oil directly to the sore to help decrease pain and inflammation. Be sure to wash your hands after treatment. 5. Eucalyptus OilEucalyptus oil has been used for centuries as a remedy for different conditions, and it is also well-known for its help treating cold sores. As an anti-inflammatory, it can help the cold sore healing process by speeding it up. One warning: eucalyptus is a known allergen, so be sure to test yourself before applying to an open sore. As well, you should always dilute eucalyptus oil in a carrier oil before applying. Book An Appointment At Annex NaturopathicStart out your new year by investing in your health – call now to book an appointment with Annex Naturopathic. Meeting with a naturopath can help you better understand the herpes simplex virus and learn what your options are when it comes to treatment. Take advantage of the natural solutions and remedies for cold sores by investigating the naturopathic treatments available to you. If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us. Yours in Health, Dr. Marnie Luck, N.D Annex Naturopathic Clinic Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND Learn additional information on health, wellness, naturopathy, and medicine at: https://citynaturopathic.ca/ The post Health Benefits Of Tea Tree Oil appeared first on Annex Naturopathic Clinic. Your skin is your body’s largest organ, and when you have a skin condition it can be unsightly, and uncomfortable. Visible skin conditions can impact your self-confidence. While there are many ways to hide a rash or excessive redness, a naturopathic doctor can help to provide natural skin conditions treatment which help to ease the itch and get to the root of the issue. Keep reading to learn about tea tree oil, a popular natural treatment for skin conditions. What Is Tea Tree Oil?Tea tree oil originates from the Melaleuca alternifolia tree in Australia. Used topically, or inhaled, however, tea tree oil has a wide range of beneficial uses, which indigenous Australians have been using for thousands of years. Keep reading to learn more about what this powerful plant can do. Health Benefits Of Tea Tree OilTea tree oil contains compounds which make it anti-fungal, anti-bacterial, and antiviral. It also contains properties which stimulate the activity of white blood cells to promote faster wound healing. Here are some of the top health benefits of tea tree oil. 1. Natural Antiseptic & Wound TreatmentThe skin is a barrier which prevents bacteria from entering the bloodstream. When you have a wound which breaks the skin, it’s important to keep the area clean, and disinfect it to kill bacteria. You can use a blend of tea tree oil and coconut oil to prevent small cuts and wounds from becoming infected – use one drop of tea tree oil to one teaspoon of coconut oil. 2. Acne TreatmentTea tree oil can be used as a treatment for acne. Applying a gel made with tea tree oil to acne spots was found to be more effective than a placebo for reducing them. When a gel combining 5% tea tree oil was applied to the skin, it was three times better at reducing the number of acne lesions, and six times as effective in reducing their severity. It has been found to be as effective as benzoyl peroxide, the main ingredient in many common acne medications. 3. All-Purpose CleanerDue to its antibacterial properties, tea tree oil can be used as an all-purpose cleaner It’s also much safer than harsh chemical cleaners which you might buy at the store. Many of these cleaners contain endocrine disrupting chemicals which can cause a variety Here is a simple recipe for a natural, all-purpose cleaner: ● 20 drops of tea tree oil Combine all ingredients in a spray bottle, and shake well. Because this mixture will settle, make sure you shake it up each time you use it. 4. May Reduce Skin InflammationOne form of skin irritation is caused when the skin comes in contact with an allergen. This exposure can leave skin red, itchy, and painful. Applying tea tree oil to the skin can help to reduce the severity of symptoms. Use a mixture of 10 drops of tea tree oil, combined with a tablespoon of extra virgin olive oil, and one tablespoon of coconut oil. Use this mixture up to two times per day, until symptoms subside. 5. May Help With PsoriasisPsoriasis is characterized by red, itchy, and scaly skin. It’s an autoimmune condition, and although there is no cure, topical treatments such as tea tree oil can help to ease the symptoms. Use a mixture of tea tree oil and coconut oil on the affected area, up to three times per day as required. Risks Of Using Tea Tree OilOverall, tea tree oil is relatively safe to use, however as with any substance there are some cautions to take note of. Tea tree oil should never be taken orally, as it may be toxic if swallowed. Additionally, some people may have an adverse skin reaction to it. If you’re not sure, try a patch test. Use a small amount on part of your skin, then wait 24 hours. If you don’t see a reaction, you’re probably safe. It’s also important to use a carrier oil such as coconut oil or extra virgin olive oil alongside essential oils such as tea tree oil. This is especially important for people with sensitive skin. Finally, keep your tea tree oil away from your pets, as it can cause adverse reactions in cats and dogs. Book an Appointment at Annex NaturopathicAre you interested in tea tree oil, or other natural ways to treat common ailments? Do you want to reduce your use of drugstore remedies used to treat a skin condition? Perhaps you are just looking for a natural way to keep your skin healthy. Annex Naturopathic can help – contact us today and we will help you regain your healthy skin. Your skin is your body's largest organ, and when you have a skin condition it can be unsightly, and uncomfortable. Visible skin conditions can impact your self-confidence. While there are many ways to hide a rash or excessive redness, a naturopathic doctor can help to provide natural skin conditions treatment which help to ease the itch and get to the root of the issue. Keep reading to learn about tea tree oil, a popular natural treatment for skin conditions. What Is Tea Tree Oil?Tea tree oil originates from the Melaleuca alternifolia tree in Australia. Used topically, or inhaled, however, tea tree oil has a wide range of beneficial uses, which indigenous Australians have been using for thousands of years. Keep reading to learn more about what this powerful plant can do. Health Benefits Of Tea Tree OilTea tree oil contains compounds which make it anti-fungal, anti-bacterial, and antiviral. It also contains properties which stimulate the activity of white blood cells to promote faster wound healing. Here are some of the top health benefits of tea tree oil. 1. Natural Antiseptic & Wound TreatmentThe skin is a barrier which prevents bacteria from entering the bloodstream. When you have a wound which breaks the skin, it’s important to keep the area clean, and disinfect it to kill bacteria. You can use a blend of tea tree oil and coconut oil to prevent small cuts and wounds from becoming infected - use one drop of tea tree oil to one teaspoon of coconut oil. 2. Acne TreatmentTea tree oil can be used as a treatment for acne. Applying a gel made with tea tree oil to acne spots was found to be more effective than a placebo for reducing them. When a gel combining 5% tea tree oil was applied to the skin, it was three times better at reducing the number of acne lesions, and six times as effective in reducing their severity. It has been found to be as effective as benzoyl peroxide, the main ingredient in many common acne medications. 3. All-Purpose CleanerDue to its antibacterial properties, tea tree oil can be used as an all-purpose cleaner It’s also much safer than harsh chemical cleaners which you might buy at the store. Many of these cleaners contain endocrine disrupting chemicals which can cause a variety Here is a simple recipe for a natural, all-purpose cleaner: ● 20 drops of tea tree oil Combine all ingredients in a spray bottle, and shake well. Because this mixture will settle, make sure you shake it up each time you use it. 4. May Reduce Skin InflammationOne form of skin irritation is caused when the skin comes in contact with an allergen. This exposure can leave skin red, itchy, and painful. Applying tea tree oil to the skin can help to reduce the severity of symptoms. Use a mixture of 10 drops of tea tree oil, combined with a tablespoon of extra virgin olive oil, and one tablespoon of coconut oil. Use this mixture up to two times per day, until symptoms subside. 5. May Help With PsoriasisPsoriasis is characterized by red, itchy, and scaly skin. It’s an autoimmune condition, and although there is no cure, topical treatments such as tea tree oil can help to ease the symptoms. Use a mixture of tea tree oil and coconut oil on the affected area, up to three times per day as required. Risks Of Using Tea Tree OilOverall, tea tree oil is relatively safe to use, however as with any substance there are some cautions to take note of. Tea tree oil should never be taken orally, as it may be toxic if swallowed. Additionally, some people may have an adverse skin reaction to it. If you’re not sure, try a patch test. Use a small amount on part of your skin, then wait 24 hours. If you don’t see a reaction, you’re probably safe. It’s also important to use a carrier oil such as coconut oil or extra virgin olive oil alongside essential oils such as tea tree oil. This is especially important for people with sensitive skin. Finally, keep your tea tree oil away from your pets, as it can cause adverse reactions in cats and dogs. Book an Appointment at Annex NaturopathicAre you interested in tea tree oil, or other natural ways to treat common ailments? Do you want to reduce your use of drugstore remedies used to treat a skin condition? Perhaps you are just looking for a natural way to keep your skin healthy. Annex Naturopathic can help - contact us today and we will help you regain your healthy skin. If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us. Yours in Health, Dr. Tanya Lee, N.D 572 Bloor St W #201, Toronto, ON M6G 1K1 Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND Read more info about health, wellness, naturopathy, and medicine at: Annex Naturopathic Clinic Toronto An important part of overall health, is healthy digestion, and there are many ways to address this. Eating foods which are easier to digest means more of the nutrients in food will be absorbed by the body, rather than simply passing through. One type of food which has many benefits, aside from just being easy to digest, are sprouted grains. Keep reading while we take a look at why you should consider adding sprouted grains to your diet. What Is A Sprouted Grain?Sprouted grains are exactly what they sound like - grains which have just began to sprout. Not just a seed anymore, but not quite yet a full new plant, these grains fall somewhere in the middle. They carry the nutritional benefits of whole grains, however, are also much easier for your system to absorb. Are Sprouted Grains Healthier Than Regular Grains?So you’ve probably heard of whole grain bread. And you likely know that whole grain bread is considered healthier than white bread. But where do sprouted grains fall? Containing many of the same nutrients as regular grains, including B vitamins, folate, fibre, and vitamin C, sprouted grains are very nutritious. However they do much more than regular grains. For people who have allergies or sensitivities to grains, sprouted grains may be easier for the body to handle. Additionally, through the sprouting process, certain vitamins become more bioavailable - namely vitamin C. Health Benefits Of Sprouted GrainsThere are many benefits to choosing sprouted grain bread over other types of bread on the store shelf. Keep reading to learn more about some of the many great reasons to choose sprouted grains. 1. Higher Nutritional ValueThe nutritional value of sprouted grains are higher than grains which have not sprouted, and there is a lot of science to back up this claim. An article in the journal Critical Reviews in Food and Science Nutrition found sprouting grains increases the amounts of enzymes, essential amino acids, and B-vitamins. Additionally, sprouting decreases starches. Another study, this one in 2013, showed than when germinated, brown rice is higher in protein and fibre. Sprouted grains have also been shown to have higher levels of folate, and more antioxidants, according to articles in the Journal of Agricultural and Food Chemistry and the Internal Journal of Food Sciences and Nutrition, respectively. 2. Lower Antinutrient ValueSo you probably have a decent idea of what a nutrient is - substances our bodies use to survive and grow. Antinutrients, on the other hand, diminish the absorption of nutrients and minerals in our bodies. Too many antinutrients in our systems can lead to deficiencies. Phytate is an antinutrient found in plant seeds. When seeds are sprouted, the phytate is degraded, reducing the antinutrients in seeds. 3. Lower Gluten LevelsGluten-free diets seem to be trendy these days. For people with Celiac disease, avoiding gluten is a must. Many people who don’t have Celiac, however, are making the choice to reduce the amount of gluten in their diets. Sprouting grains can lower the gluten content in wheat by as much as 47%, which means they may be easier for people with gluten sensitivity to tolerate. 4. May Aid In Weight LossDue to the breakdown of starch in grains caused by sprouting, sprouted grains are lower in carbohydrates than other types of breads. A 2012 study in the Journal of Nutrition and Metabolism looked at the response of glucose and insulin levels in overweight men who ate various types of bread. In this study, consuming sprouted grain breads was found to lower blood glucose levels, as they are lower on the glycemic index than other varieties of bread. Based on this research, replacing other types of bread with sprouted grain bread may help you to lose weight. 5. Easier To DigestWhen grains or seeds are sprouted, the process breaks down starches in the grains, making them more digestible. Additionally, sprouted grains have higher enzyme levels, which help your body digest foods. They are also lower in lectins. Lectins are an organic protein naturally occurring in many plants, which is a part of their natural defense mechanism. Research is revealing the presence of lectins in your body may lead to inflammation, and have been linked with a number of chronic health conditions. This includes celiac disease, rheumatoid arthritis, and diabetes. When a seed sprouts the plant metabolizes lectins, which makes them easier to digest. Book An Appointment At Annex NaturopathicDo you have concerns about your digestive health? Are you worried that you might have a disorder which is affecting your digestion? Perhaps you are developing reactions to foods which have never bothered you in the past. Whatever your issue, Annex Naturopathic is here to help. Contact us today and y our naturopathic doctor will work with you to develop a treatment plan to get you feeling your best again. If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us. Yours in Health, Dr. Marnie Luck, N.D Annex Naturopathic Clinic Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND Get more info on health, wellness, naturopathy, and medicine at: naturopathic clinic in Toronto The post The Truth About Sprouted Grains appeared first on Annex Naturopathic Clinic. An important part of overall health, is healthy digestion, and there are many ways to address this. Eating foods which are easier to digest means more of the nutrients in food will be absorbed by the body, rather than simply passing through. One type of food which has many benefits, aside from just being easy to digest, are sprouted grains. Keep reading while we take a look at why you should consider adding sprouted grains to your diet. What Is A Sprouted Grain?Sprouted grains are exactly what they sound like – grains which have just began to sprout. Not just a seed anymore, but not quite yet a full new plant, these grains fall somewhere in the middle. They carry the nutritional benefits of whole grains, however, are also much easier for your system to absorb. Are Sprouted Grains Healthier Than Regular Grains?So you’ve probably heard of whole grain bread. And you likely know that whole grain bread is considered healthier than white bread. But where do sprouted grains fall? Containing many of the same nutrients as regular grains, including B vitamins, folate, fibre, and vitamin C, sprouted grains are very nutritious. However they do much more than regular grains. For people who have allergies or sensitivities to grains, sprouted grains may be easier for the body to handle. Additionally, through the sprouting process, certain vitamins become more bioavailable – namely vitamin C. Health Benefits Of Sprouted GrainsThere are many benefits to choosing sprouted grain bread over other types of bread on the store shelf. Keep reading to learn more about some of the many great reasons to choose sprouted grains. 1. Higher Nutritional ValueThe nutritional value of sprouted grains are higher than grains which have not sprouted, and there is a lot of science to back up this claim. An article in the journal Critical Reviews in Food and Science Nutrition found sprouting grains increases the amounts of enzymes, essential amino acids, and B-vitamins. Additionally, sprouting decreases starches. Another study, this one in 2013, showed than when germinated, brown rice is higher in protein and fibre. Sprouted grains have also been shown to have higher levels of folate, and more antioxidants, according to articles in the Journal of Agricultural and Food Chemistry and the Internal Journal of Food Sciences and Nutrition, respectively. 2. Lower Antinutrient ValueSo you probably have a decent idea of what a nutrient is – substances our bodies use to survive and grow. Antinutrients, on the other hand, diminish the absorption of nutrients and minerals in our bodies. Too many antinutrients in our systems can lead to deficiencies. Phytate is an antinutrient found in plant seeds. When seeds are sprouted, the phytate is degraded, reducing the antinutrients in seeds. 3. Lower Gluten LevelsGluten-free diets seem to be trendy these days. For people with Celiac disease, avoiding gluten is a must. Many people who don’t have Celiac, however, are making the choice to reduce the amount of gluten in their diets. Sprouting grains can lower the gluten content in wheat by as much as 47%, which means they may be easier for people with gluten sensitivity to tolerate. 4. May Aid In Weight LossDue to the breakdown of starch in grains caused by sprouting, sprouted grains are lower in carbohydrates than other types of breads. A 2012 study in the Journal of Nutrition and Metabolism looked at the response of glucose and insulin levels in overweight men who ate various types of bread. In this study, consuming sprouted grain breads was found to lower blood glucose levels, as they are lower on the glycemic index than other varieties of bread. Based on this research, replacing other types of bread with sprouted grain bread may help you to lose weight. 5. Easier To DigestWhen grains or seeds are sprouted, the process breaks down starches in the grains, making them more digestible. Additionally, sprouted grains have higher enzyme levels, which help your body digest foods. They are also lower in lectins. Lectins are an organic protein naturally occurring in many plants, which is a part of their natural defense mechanism. Research is revealing the presence of lectins in your body may lead to inflammation, and have been linked with a number of chronic health conditions. This includes celiac disease, rheumatoid arthritis, and diabetes. When a seed sprouts the plant metabolizes lectins, which makes them easier to digest. Book An Appointment At Annex NaturopathicDo you have concerns about your digestive health? Are you worried that you might have a disorder which is affecting your digestion? Perhaps you are developing reactions to foods which have never bothered you in the past. Whatever your issue, Annex Naturopathic is here to help. Contact us today and y our naturopathic doctor will work with you to develop a treatment plan to get you feeling your best again. The post How To Maintain A Healthy Diet In Winter appeared first on Annex Naturopathic Clinic. It can be hard to eat well in the winter time. Many of the major holidays and important dates which fall during this time of year come with large meals that tend to promote over-indulgence. At the same time, cold weather leaves us craving “comfort foods” which are full of sugars and starches. Our ancestors ate more food during the colder months because the extra calories helped keep them warm, but with the advent of modern heating systems we no longer need this. Eating and drinking more, along with inactivity that comes with winter months, can lead to cardiometabolic health issues – keep reading to learn how to stay healthy during the chilly winter months. 1. Include Omega 3 In Your DietThere are many reasons to add Omega 3 fatty acids to your diet. They have been shown to help lower levels of depression, which is important in the winter when people are more likely to be feeling low due to the shorter days and lack of sunlight. They can also help reduce joint pain and stiffness, as well as help to improve skin health, which doesn’t have to do with diet, but is a nice bonus during cold, harsh, and often skin-drying Canadian winters. 2. Supplement With Vitamin DAccording to Statistic Canada, nearly a third of Canadians have low levels of vitamin D in their blood, with this number going up to 40% during the winter months. Vitamin D is vital for bone growth, and during the summer, the body converts sunlight to vitamin D. However during the winter months, when there is less sun (and our skin is covered up anyways), it’s much harder to get enough of this essential nutrient. There are a number of ways to add vitamin D to your diet, including: ● Krill oil 3. Resist Your Urge to Scarf down CarbsWhy do we love carbs so much? Eating them causes serotonin levels to rise, resulting in feelings of happiness. Resisting the urge to “scarf” your carbs doesn’t mean you have to entirely pass on the stuffing at Christmas dinner, or your nana’s famous cinnamon buns. Starting the day with a protein-rich breakfast can help calm your cravings, and when it comes time to indulge in those tasty treats, do so in moderation. 4. Don’t Forget Your Leafy GreensYou might not be seeing much green when you look out your window, but you definitely want to ensure you’re getting enough greens on your plate. Veggies which are dark green and leafy such as kale, Swiss chard, and spinach are full of nutrients, vitamins, minerals, and fibre. Increased fibre intake can help decrease inflammation, boost the immune system, and reduce cholesterol levels. 5. Enjoy The Vegetables In SeasonGetting fresh vegetables in your diet is a good idea year-round, however it can be harder to remember to do this when it doesn’t seem like much is growing outside. Winter is a great time for Brussels sprouts, squash, potatoes, onions, beets, and carrots – just reading this list makes me want to make a nice hearty stew. 6. Use Mushrooms In Your MealsMushrooms are bursting with immune-boosters and health benefits. They’re full of antioxidants such as selenium and vitamins C and D, as well as B vitamins including riboflavin, folate, thiamine, and niacin. They also contain naturally-occurring antibiotics, giving them medicinal properties which can help to stave-off illness. Try adding shiitake or white button mushrooms to your next meal. Book an Appointment at Annex NaturopathicAre you worried about maintaining healthy eating habits during the cold winter months? Are you concerned about your vitamin levels during these cold months where fresh fruit and veggies are less readily available? Or do you want to ensure you’re getting enough vitamin D on those dark days of winter when you forget what the sun looks like? Annex Naturopathic can help. Contact us today for a consultation, we’ll listen to your health concerns and work with you to come up with a plan which is right for you. It can be hard to eat well in the winter time. Many of the major holidays and important dates which fall during this time of year come with large meals that tend to promote over-indulgence. At the same time, cold weather leaves us craving “comfort foods” which are full of sugars and starches. Our ancestors ate more food during the colder months because the extra calories helped keep them warm, but with the advent of modern heating systems we no longer need this. Eating and drinking more, along with inactivity that comes with winter months, can lead to cardiometabolic health issues - keep reading to learn how to stay healthy during the chilly winter months. 1. Include Omega 3 In Your DietThere are many reasons to add Omega 3 fatty acids to your diet. They have been shown to help lower levels of depression, which is important in the winter when people are more likely to be feeling low due to the shorter days and lack of sunlight. They can also help reduce joint pain and stiffness, as well as help to improve skin health, which doesn’t have to do with diet, but is a nice bonus during cold, harsh, and often skin-drying Canadian winters. 2. Supplement With Vitamin DAccording to Statistic Canada, nearly a third of Canadians have low levels of vitamin D in their blood, with this number going up to 40% during the winter months. Vitamin D is vital for bone growth, and during the summer, the body converts sunlight to vitamin D. However during the winter months, when there is less sun (and our skin is covered up anyways), it’s much harder to get enough of this essential nutrient. There are a number of ways to add vitamin D to your diet, including: ● Krill oil 3. Resist Your Urge to Scarf down CarbsWhy do we love carbs so much? Eating them causes serotonin levels to rise, resulting in feelings of happiness. Resisting the urge to “scarf” your carbs doesn’t mean you have to entirely pass on the stuffing at Christmas dinner, or your nana’s famous cinnamon buns. Starting the day with a protein-rich breakfast can help calm your cravings, and when it comes time to indulge in those tasty treats, do so in moderation. 4. Don't Forget Your Leafy GreensYou might not be seeing much green when you look out your window, but you definitely want to ensure you’re getting enough greens on your plate. Veggies which are dark green and leafy such as kale, Swiss chard, and spinach are full of nutrients, vitamins, minerals, and fibre. Increased fibre intake can help decrease inflammation, boost the immune system, and reduce cholesterol levels. 5. Enjoy The Vegetables In SeasonGetting fresh vegetables in your diet is a good idea year-round, however it can be harder to remember to do this when it doesn’t seem like much is growing outside. Winter is a great time for Brussels sprouts, squash, potatoes, onions, beets, and carrots - just reading this list makes me want to make a nice hearty stew. 6. Use Mushrooms In Your MealsMushrooms are bursting with immune-boosters and health benefits. They’re full of antioxidants such as selenium and vitamins C and D, as well as B vitamins including riboflavin, folate, thiamine, and niacin. They also contain naturally-occurring antibiotics, giving them medicinal properties which can help to stave-off illness. Try adding shiitake or white button mushrooms to your next meal. Book an Appointment at Annex NaturopathicAre you worried about maintaining healthy eating habits during the cold winter months? Are you concerned about your vitamin levels during these cold months where fresh fruit and veggies are less readily available? Or do you want to ensure you’re getting enough vitamin D on those dark days of winter when you forget what the sun looks like? Annex Naturopathic can help. Contact us today for a consultation, we’ll listen to your health concerns and work with you to come up with a plan which is right for you. If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us. Yours in Health, Dr. Marnie Luck, N.D Annex Naturopathic Clinic Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND Read more tips about health, wellness, naturopathy, and medicine at: naturopathic clinic Toronto In our last article, we looked at some of the reasons why you might be having trouble sleeping. It might be due to a medical condition, or perhaps your prescription medication. If you’re having trouble with sleep, today we’ll look at some tips for improving your sleep hygiene and helping you get back to getting enough rest. What Is Sleep Hygiene?Most people associate the term “hygiene” with cleanliness - washing your hands, showering regularly, that sort of thing. Sleep hygiene is practices and habits which can help maximize the length and quality of sleep. Proper sleep hygiene can help overcome lack of sleep due to insomnia, shift work, or even jet lag. Keep reading to learn more. Improving Your Sleep HygieneThere are a number of things you can do to improve the quality and length of your sleep. Some have to do with the environment you sleep in, others are related to your habits. Keep reading for our top tips for a good night’s sleep. 1. Avoid Blue-Tinged LightA 2013 study in the journal Applied Ergonomics showed exposure to blue light suppressed the levels of melatonin significantly. Melatonin is a hormone which signals to the body that it is time to sleep, so reduced levels can be problematic when trying to fall asleep. This is the reason some people take melatonin supplements before bed. More on that later in this article. Anyway, to avoid this effect, switch off your phones, tablets, and television close to bedtime. If you must use these devices, consider a blue light filter. There are several programs available that can help depending on what device you’re using. One of the more popular ones is f.lux, which automatically decreases the blue light from your screens depending on the time of day. 2. Keep Your Bedroom CoolHave you ever tried to get to sleep in the middle of the summer, in an un-air-conditioned room? It’s not so easy is it? Studies have shown the ideal temperature for falling asleep is between 15 and 20 degrees Celsius (60 to 68 Fahrenheit). It is thought that a cooler sleep environment mimics your body's natural drop in temperature at night. 3. Sleep In Complete DarknessLight can be a cue to your body that it’s time to wake up. Think about how hard it is to get out of bed in the winter when it’s still dark when your alarm goes off, versus in the summer when you can get out of bed as the sun is coming up. Even a bit of light glowing from your phone or a digital alarm clock can disrupt your sleep. If you have a lot of light pollution coming in through the window, consider investing in blackout curtains, or a sleep mask. 4. Avoid Caffeine Before BedThis tip should not come as a surprise to anyone who needs coffee to help get them through their mornings. But it’s not just coffee which is the culprit when it comes to caffeine - tea, chocolate, pop, and some medications can contain this ingredient which will keep you awake. Avoid consuming these things six hours before bedtime, to be safe. 5. Maintain A Healthy WeightBeing overweight can affect sleep quality, as it increases the risk of sleep apnea. Additionally, a 2010 study from the University of Chicago Medical Centre showed not getting enough sleep can reduce the benefits of dieting. This can turn into a cycle - being overweight can affect sleep quality, and not getting enough sleep hinders the ability to lose weight. 6. Go To Sleep When You're TiredHave you ever gone to bed at a specific time, because you thought you should? Perhaps you’ve bought into the idea of “early to bed, early to rise, makes one healthy, wealthy, and wise” And then laid there unable to actually fall asleep? Staying in bed when you’re not ready to sleep can just lead to frustration - take some time to read, or listen to some music to help yourself fully relax and go back to bed when you’re ready. 7. Avoid Fluids For 2 Hours Before BedThere’s nothing worse than finally falling asleep, only to wake up needing to use the bathroom (okay, there are worse things, but this is pretty annoying). Avoid fluid intake too close to bedtime, in order to avoid those late-night bathroom trips. Most experts say it’s best to avoid food or drink two or three hours before it’s time to crawl under the covers. 8. Establish A Bedtime RoutineYou probably had a bedtime routine as a kid. Perhaps a light snack, followed by a bath, and then a story, or reading time. Maintaining a bedtime routine as an adult can help signal to your body it’s time to get ready for sleep. Taking a bath or shower, reading a book, or doing relaxation exercises each night before bedtime can help you get in the right mindset for sleep. 9. Avoid Evening MealsEating in the evening can hinder your ability to fall asleep, and heavy meals which cause indigestion are even worse. Keeping this in mind, eating certain carbohydrates can help boost the levels of tryptophan and serotonin, both of which are chemicals which can help promote sleep. Tubers, wild rice, and fruit may help increase these chemicals and promote sleep. 10. Consider Herbal Sleep AidsThere are a number of supplements and sleep aids which can help promote relaxation which makes falling asleep easier. Let’s look at some of these. Valerian RootValerian root is often used as a treatment for anxiety and depression. Taking valerian root before bed has resulted in reported improvements of sleep quality. A meta-analysis by Bent Et Al found that while studies were lacking in quality, valerian root shows strong promise for aiding in sleep issues. It can come with side effects though, so it’s a good idea to consult with a naturopathic doctor before beginning supplementation. MelatoninMelatonin is a hormone which is produced naturally by the body in the evening - it sends the signal to your body it’s time to sleep. Because it’s tied to the time of day, melatonin supplements are often used in cases where the sleep cycle has been disrupted, for instance to combat jet lag. LavenderThe lavender plant produces purple flowers with a very soothing scent, which many people believe can help to enhance sleep. Some studies have shown smelling lavender oil for 30 minutes prior to bedtime can help to improve sleep quality. MagnesiumThe mineral magnesium is used in many processes which occur in the body, and is important for brain function and heart health. It is also shown to have relaxing effects, and aids in regulating the production of melatonin and also increases levels of GABA which is a neurotransmitter with calming effects. Other HerbsOther herbal remedies which can help with sleep include: ● Passion flower Book An Appointment With Annex NaturopathicAre you having difficulty sleeping? Have you tried some of the suggestions above, but are still struggling to get enough shut-eye? Annex Naturopathic can help. Contact us today for a free consultation, and let us develop a plan to help get your sleep back on track. If you’re curious to learn more about this subject or would like to consult with one of our NDs feel free to book a visit or contact us. Yours in Health, Dr. Marnie Luck, N.D Annex Naturopathic Clinic Annex Naturopathic Clinic is a clinic in Toronto that offers integrative healthcare solutions from Drs. Marnie Luck, ND, and Tanya Lee, ND Discover more info on health, wellness, naturopathy, and medicine at: naturopathic doctors in Toronto |
Annex Naturopathic Clinic is a clinic in downtown Toronto that offers integrative healthcare solutions. Toronto naturopathic practitioners Dr. Marnie Luck, ND and Dr. Tanya Lee, ND offer a variety of treatment plans using a range of modalities individualized to each patient which can complement conventional health care.
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