We've all heard at one point or another that exercise is good for you. Whether it be breaking a sweat, getting your heartrate up, or picking up some weights, it's common knowledge that exercise is essential in our physical upkeep. However, physical health is not the only health that may be affected by exercise. If you want to find out how exercise and mental health are closely connected, continue reading. Why Is Exercise So Important?As mentioned before, exercise is a primary part of maintaining our physical health. In prehistoric times, food wasn't as easy to come by as it is now, so our bodies evolved to store nutrients from our food away in the form of fat. Our ancestors had to adapt to store away food in such a way that allowed them to travel long distances between meals. Nowadays, we're lucky to have easier access to food, but the benefit of that easy access comes with the detriment of not having to exercise. Although the idea of not having to exercise for your food might seem great, our bodies still need to balance out our food intake with adequate exercise. Without it, our bodies will end up storing too much of the food we eat instead of burning it off, which in turn upsets many of the intricate balances our bodies have to maintain in order to stay healthy. Knowing this, it's no surprise that mental health is affected by how much exercise we get. Does It Matter What Type Of Exercise?Many people get stuck on the type of exercise they think they should be doing. For instance, many people think that attaining physical health only comes from the ability to run long distances, and so they turn to jogging for their form of exercise. Inevitably, jogging doesn't stick for many people and they might give up. Fortunately, most aerobic activity treats the body the same way; for instance, jogging, swimming, and cycling all can be beneficial modes of exercise. Not only that, strength and resistance training can also do to your body similar things as aerobic exercise as well. In other words, it really doesn't matter what type of exercise you do, so long as you're exercising. If you're training for a specific sport or activity, you can get into all the different ways there are to optimize your fitness routine. But if you're just exercising to stay healthy, don't overthink it – any exercise is better than no exercise. How Exercise Supports Mental HealthNow, as easy as it is to believe that exercise helps us keep our food intake and storage balance in check, it might come as a surprise that exercise can help mental health immensely. To be specific, high-intensity activities encountered during exercise improve the way we perceive ourselves, as well as improve the way we are able to think logically and conceptually. This is because during exercise, you breathe faster and your heartbeat elevates. This increases the amount of oxygen delivered to your entire body, including your brain, which can in turn give the brain a chance to refresh itself of its most important neurotransmitters. Even just 20 minutes of higher than usual intensity activity like going for a brisk walk 3 times a week can show improvements to your mental health. This means that even if conventional methods of exercise typically found in a gym don't appeal to you, there's something out there that you'll enjoy. Exercise For People Who Hate ExerciseIf you're not a huge fan of the idea of going to the gym, or don't feel like running around the block is your cup of tea, there's still other things you can do that are just as beneficial to your mental health. Here are some activities you might not have considered or might not have realized do just as much for you as lifting weights might. 1. YogaYoga is unique when it comes to exercise because it involves not just physical practices. Yoga actually refers to a combination of physical, mental, and spiritual practices that can be found in different balances depending on the school of yoga you find. It should then come to no surprise that yoga, with its physicality as well as its roots in meditation, can be a great choice for exercise for maintaining mental health. 2. CyclingFor those of you who dislike walking or running, cycling can be another great option. Because cycling places less strain on your knees, it can be a popular alternative for exercise that still allows you to experience the outdoors. Even if you dislike the idea of going outside, most gyms that have running machines will also have cycling machines as well. And if you don't like the gym, there are always lots of second hand exercise bikes for sale on Craigslist. 3. SwimmingIf you find getting hot and sweaty during exercise to be a reason you avoid it, swimming might be a great alternative for you. Because there's less pressure on your joints, many people find this form of exercise particularly soothing, especially when you can reward yourself at the end by taking a dip in the hot tub. You'd be surprised by the price, too; memberships at your local pool are often cheaper than your typical gym membership. 4. DancingMaybe what's stopping you from exercise is the repetitive nature of it. If that's the case, dancing is your perfect solution. Dancing in its many shapes and forms provides a wonderful outlet for people to express themselves to the types of music they already enjoy listening to. The best part is that because you're learning throughout the exercise, time flies by and you'll even have a routine to take home with you most of the time. 5. WalkingFor some of us, exercise might just seem like more stress on top of an already stressful lifestyle. Walking can surprisingly be just as beneficial as other forms of exercise provided you maintain a steady and brisk pace. You can even take some music or a podcast on the road to keep yourself entertained when you're walking on your own, or you can always bring a friend or two and explore your neighborhood together. Contact The Mindful Healing ClinicAs a progressive medical practice, The Mindful Healing Clinic integrates the best of modern science with natural therapeutics, providing individualized plans to help you reach your health goals. If you want to find out more about how your mental health can benefit from exercise but you just aren't sure where to start, ask us your questions at The Mindful Healing Clinic. Until next time, Dr. Maria Cavallazzi, N.D Mindful Healing Integrative Naturopathy Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago. To learn more ways about health, wellness, and alternative medicine, please visit us here: naturopathic clinic in Streetsville
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Also check out to see more about naturopathy, alternative health, and wellness - goo.gl/SnEu5Z - You've probably had sauteed leftover potatoes before, but did you know carrots and other root vegetables can be a great addition? If you have leftover potatoes and carrots or any other root vegetable from yesterday's dinner, you're ready to go. You'll have a delicious side dish in about 30 minutes. Ingredients: Leftover cooked potatoes Leftover cooked carrots or other root vegetable 3 tablespoons olive or coconut oil Salt and pepper or other seasoning to taste Optional: Red Wine Vinegar Preparation: Slice the potatoes and carrots rather thinly, but not so thin that your veggies fall apart. Heat the oil over medium high heat. Add the potatoes and carrots and sautee, stirring occasionally until desired crispiness. For a crisp on the outside result, sautee for about 20-30 minutes. After they're cooked, place them on a paper towel to remove any excess oil. Sprinkle seasoning salt, pepper or any of your favorite seasonings. For an extra (yummy) kick, use super-healthy, unrefined coconut oil and when nearly done, sprinkle with red wine vinegar! [Read More ...] Sugar is present in many of the foods that we eat -- some of which may surprise you. Pasta sauce, BBQ sauce, fruit juice, granola, cereal, and more common foods are loaded with sugar. And, at the same time, some high-sugar foods -- like granola bars and low-fat yogurt -- are sold under the guise of being healthy. Because of this, it can be easy to consume too much sugar, which can have many negative effects on your body. At the Mindful Healing Clinic, we can consult with you to provide natural diet tips to help reduce your sugar intake. How does sugar affect your body? Keep reading to find out. Why Do We Love Sugar?Sugar makes up a hefty portion of the average diet -- added sugar accounts for up to 11% of adult diets and 17% of children’s diets. However, dietary guidelines recommend 10% or less of your diet consisting of added sugar, while many healthcare professionals advocate for even less, or zero. Added sugar is not beneficial to a healthy diet since it is composed of "empty calories" – that is, calories with no essential nutrients. So why do we eat so much sugar? Our predisposition to consume sugar may be evolutionary -- an evolutionary biologist at Harvard suggested that apes once survived on sugar-rich fruit because it had more energy. The belief that sugar is addictive is controversial, but whether or not sugar is proven scientifically to be addictive, we do know that it is present in many foods and drinks. Soft drinks are one of the main sources of sugar for many people – their consumption has increased by an estimated 500% over the last 70 years. A recent study found that a 1% increase in soft drink consumption is associated with a 4.8% increase in obese adults per capita and 0.3% increase in diabetes in adults per capita. Health Risks Of SugarSome sugar in your diet from natural sources, such as fruit, can be healthy. But there are health risks associated with diets high in sugar. 1. Increased risk of heart diseaseA recent study found a correlation between an increased percentage of calories composed of sugar and an increased risk of dying from heart disease. In addition, diets high in sugar promote insulin resistance and diabetes, and patients with diabetes have higher rates of coronary atherosclerosis, or narrowing of the arteries. 2. Increased risk of obesityRates of obesity are continuously on the rise, and sugar -- especially when found in sugary drinks, which are high in fructose -- are considered a main culprit. Drinking beverages high in sugar can cause: ● Increased desire for glucose due to consumption of fructose Sugary food and drinks are filled with “empty” calories, so they do not make you feel full when consumed – instead, they leave you hungry just an hour or two after eating them. 3. Makes you age more quicklyAGEs – or advanced glycation end products – are formed when sugar and protein in your body react. Diets high in sugar have been linked to an increased production of AGEs. These AGEs damage collagen and elastin, losing firmness in the skin, worsening wrinkles, and speeding up skin’s aging process. 4. Causes you to experience low energyWhen we consume sugar, our blood sugar and insulin levels increase, giving us a burst of energy. But it doesn't last long before blood sugar sharply drops, causing a “crash”. Eating healthier fats can keep your energy levels stable. 5. It can impair your memoryDiets high in sugar can lead to memory impairment and accelerated cognitive decline. Furthermore, there is an association between glucose levels and dementia risk, although further research is required to determine exactly why. Contact The Mindful Healing ClinicThere are natural diet solutions available that are low in sugar. If you would like to reduce your sugar consumption levels, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic. During your initial appointment, you'll get a chance to sit down with me where we can talk about your diet and any other health concerns you may have. From there, we’ll create a treatment plan based on your unique health needs. Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today. Until next time, Dr. Maria Cavallazzi, N.D Mindful Healing Integrative Naturopathy Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago. To see additional ideas about health, wellness, and alternative medicine, please visit us here: naturopathy in Streetsville As a Naturopathic Doctor, I get many questions from my clients about PMS and its symptoms. Are there naturopathic solutions for PMS available? What can be done, naturally, to relieve it? Many of us suffer, but the good news is that there are steps that can be taken without resorting to medication. To help you understand what your body is experiencing and how to help it, have a read below. What Is PMS?PMS, or Premenstrual Syndrome, describes the varied symptoms that affect women in the week or two before their periods, occasionally lasting through their menstruation period itself. Although only 1 in 20 women will experience severe symptoms, up to 75% of women report experiencing one or more of them. Some of the most common symptoms include: • Cramps Many women also report food cravings and indigestion. PMDD, or Premenstrual Dysmorphic Disorder, describes the more severe range of symptoms, which can be the same as above, but far more debilitating. What Causes PMS?Although it’s likely connected with the cyclic monthly hormonal changes in women, we don’t actually know exactly what causes PMS. Changes in serotonin levels in the brain may be the cause of symptoms like fatigue and irritability or depression. A review by Ryu and Kim talks of theories suggesting increased sensitivity to normal hormone changes and abnormalities in neurotransmitters may be connected, but thus far studies are inconclusive. Dietary Solutions For PMS SymptomsJust because we don't know exactly what causes PMS, though, doesn't mean we haven't developed treatments for it. There are a number of dietary supplements which have been shown to help control PMS symptoms, a number of which we'll talk about below. 1. Eat These FoodsFood provides you with the ability to control your symptoms to a degree - you just need to know what their vitamins and minerals do. To relieve cramping, try leafy green vegetables, which contain Magnesium. Magnesium, in its various forms, is an excellent muscle relaxant and important for metabolizing estrogen. For stomach aches, irritability and indigestion, be sure to consume enough fiber. For pain and inflammation, find foods that are high in omega 3 fats, such as wild salmon or other fish, or flaxseed. Flaxseed also does double duty by helping regulate estrogen. In addition to these, try to consume lots of fruits, vegetables, nuts and seeds. These have been shown to reduce severe PMS symptoms. Avocados, in particular, have many of the benefits listed above, so feel free to indulge in that avocado toast. 2. Avoid These FoodsJust as food can help relieve symptoms, it can also exacerbate them, so try to avoid salt, sugar, and the ‘bad fats,’ such as trans- and hydrogenated-fat. Try to also be mindful of your caffeine intake, which can worsen symptoms like irritability, depression and anxiety, as well as breast tenderness. 3. Chasteberry Herbal SupplementsChasteberry is a fantastic natural supplement that is a great help in balancing estrogen and progesterone, the two most important hormones in regulating your monthly cycle. Women who take chasteberry supplements report much less tender breasts during their menstrual cycles, and for many, less cramping and bloating. It is considered that the combination of Chasteberry and St. John’s Wort is quite successful in relieving the symptoms of depression and food cravings. 4. Evening Primrose OilEvening primrose oil contains Omega 6, which the body can’t get through food sources, but needs. Evening primrose oil can help reduce skin irritability, help with inflammation, bloating and cramping, and also breast pain. However, if you take medication for seizures or blood pressure, or if you are on blood thinners, you should definitely speak with a naturopathic doctor or other qualified healthcare practitioner before beginning. 5. Ginkgo BilobaGinkgo Bilboa has been used for thousands of years in Chinese medicine to improve memory and circulation. Ginkgo extracts is known to have two powerful antioxidants, which slow down the effects of aging. It is also well-known for improving mental and cognitive health. Research suggests it targets and reduces many PMS symptoms, including mood swings, headaches, anxiety, fatigue and muscle pain. Contact The Mindful Healing ClinicThink back to your last period...what was your experience? How painful was it, or how did impact your ability to go about your day, do your job or enjoy your family time? If you're having trouble with your monthly cycle, there are naturopathic solutions available which may help ease your suffering. To find out more about how naturopathic medicine can help you, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic here in Mississauga. If it's your first time, I offer a FREE 15-minute consultation, where you'll get a chance to ask any questions you have about naturopathic medicine. From there, I'll address any health concerns you have, and we can talk about some possible solutions for you. I've helped many find relief from their PMS symptoms through naturopathic medicine. Contact the Mindful Healing Clinic today, and find out naturopathic medicine may help you achieve PMS freedom. Until next time, Dr. Maria Cavallazzi, N.D Mindful Healing Integrative Naturopathy Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago. To discover additional info about health, wellness, and alternative medicine, please visit us here: naturopath in Mississauga It’s more and more common these days for women to be starting or growing their family well into their forties. While women’s reproductive health has improved significantly in the last couple of decades, many can nevertheless experience challenges conceiving as they grow older. Science can assist with some of these, and many women opt to undergo procedures such as hormone injections, intrauterine insemination or in vitro fertilization. For others, there are barriers to such treatments; some do not wish to undergo the invasive physical trials, for others there is a financial barrier, others still prefer to treat their bodies more naturally and look at what can be done to improve the odds without drastic measures. However, there are options for fertility for women over 40 available, including naturopathic methods. Why Does Age Affect Female Fertility?As women age, their bodies’ hormone production changes. Specifically, progesterone and estrogen see a decline, which are the primary hormones responsible for the menstrual cycle and conception. Once women reach age 32, there is a small yet gradual decline in the chances of conception, and by 40, the chances of getting pregnant are half what they were at 30. Risks Of Pregnancy After Age 40As we now know, father’s age can also factor in to pregnancy risks, such as congenital autism. On the mother’s side, not only can the fetus be at risk, but the mother herself. • They can be at a higher risk of stillbirth and miscarriage Down syndrome does also see an increase with an older mother, as well as the accuracy of the tests themselves. Naturopathic Treatments For Female FertilityLuckily, there are natural ways for preparing for conception and keeping your pregnancy viable. Keep reading to find out more. This article, of course, is only for informational purposes. For more details on naturopathic treatments for fertility, book an appointment with us at the Mindful Healing Clinic. 1. Diet & Nutritional SupplementsProbably the most influential thing you can do is improve your daily diet to meet recommended daily intake for optimal minerals and vitamins. In fact, it’s so important that there was even a study and subsequent book published to educate women about what to consume and what to avoid, entitled The Fertility Diet, by Dr. Jorge Chavarro Diet can be bolstered by choosing the right supplements for your needs, but there are specific recommendations for moms-to-be over 35. The first of these is co-enzyme Q10, which aids in improving egg quality. Secondly, in addressing quantity, you may want to ask your doctor about DHEA. DHEA is a natural hormone that seems to improve egg production, thereby improving your chances of conceiving. Finally, another common recommendation is royal jelly, which has been around for centuries, and which assists in longevity, lower blood pressure and reduced lethargy, as well as fertility. 2. AcupunctureMany people swear by acupuncture to help them with their various aches, pains and stiffness. Acupuncture can also be used to assist with imbalances within the body in order to encourage a fertile environment. Many women who have suffered through miscarriages and inability to conceive have successfully carried a child to term after speaking with a knowledgeable acupuncturist and undergoing a few sessions. Acupuncture can also be used throughout the pregnancy in order to keep the pregnancy stable, and so many women opt for this, too. 3. Reduce Your VicesYou know what they are: coffee, smoking, alcohol. These drugs are all known to reduce fertility as well as interrupt sleep cycles and stress the body. The effects of these vices on human health have been scientifically documented for a long time, and we all know they are unhealthy for both the parents and the fetus. 4. Improve Your Sleep ScheduleFertility is linked to your circadian rhythms, so listening to your body and getting the sleep you need is crucial for reproductive health. Be sure to get lots of quality sleep to give your body what it needs to nourish life. Turn off the devices at least a half hour before you turn off the light. Speaking of which – be sure to sleep in as dark an environment as you can achieve in order to get a deep sleep. Try to keep the rhythm by going to bed and waking up at the same time every day. If you work at shift work, try to negotiate to have your schedule changed, if possible, as the disrupted sleep patterns have been linked to higher risk of miscarriage. 5. See A Naturopathic DoctorWhen you are already emotionally and physically stressed with the desire and attempts to get pregnant, one of the best things you can do is share the burden. My name is Dr. Maria Cavallazzi and I am a Naturopathic Doctor in downtown Mississauga-Streetsville. If you're having trouble with conception, or you're thinking of conceiving a child, contact me to book a FREE 15-minute initial health consultation. We'll sit down together and talk about your health concerns, your pregnancy goals, and any other concerns you may have. I'll answer all your questions, and from there we can talk about possible treatment plans. Contact us here at the Mindful Healing Clinic today to book your FREE 15-minute naturopathic consultation today. Until next time, Dr. Maria Cavallazzi, N.D Mindful Healing Integrative Naturopathy Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago. To find additional ideas about health, wellness, and alternative medicine, please visit us here: naturopathy Mild, medium, hot, or on fire - how do you take your food? Those who opt for the spicier options may be onto something when it comes to their health. Some proponents of naturopathic medicine say that eating spicy foods has health benefits that many people don't realize. So what makes food taste spicy? Why do some people LOVE to spice things up when they eat? And what are the benefits of “kicking it up a notch” when it comes to spice? Keep reading to find out. What Makes Food Spicy?Have you ever wondered why spicy food, such as a pepper, that may feel normal when you touch it with your hands, will feel so spicy when it hits your tongue? Why such an innocuous looking veggie can make your eyes water? It all has to do with how capsaicin - the active ingredient in spicy food - binds to the receptors on your tongue. There are special receptors in our mouth called VR1 Receptors that are meant to detect heat - to warn us against consuming foods that will burn us. But these special receptors also bind to capsaicin - and as a result, when they're activated, the sensation is similar to that of consuming food that is hot in temperature. There is nothing really “hot” about hot foods - it’s all an illusion caused by confused receptors. Why Do We Love Spicy Food?Despite the burning sensation left in our mouths by spice, some people just cannot get enough. Do you ever wonder why it is that some people look at a plate full of “suicide wings” as a challenge to be conquered? A 2012 study in the journal Psychiatry Investigation showed that the main component of red peppers - capsaicin - causes the brain to release endorphins, which causes analgesic (pain-relieving) effect in humans. So, after the initial burning sensation, it could actually cause reduction of pain. Researchers have even developed creams with capsaicin in them to help treat arthritis pain. This explains why some people just can’t get enough spice in their life. On a side note, if you happen to over-do it, reach for milk or peanut butter - these will help dissolve capsaicin better than water. Health Benefits Of Eating Spicy FoodSo we like spicy food and it can make us feel good. But is there a reason beyond just “feeling good” to break out the peppers? Some benefits of spicy food may include assisting with weight loss, helping to prevent cancer and keeping your heart healthy. Let’s take a closer look: 1. Weight LossAlthough there is no “magic-bullet” for weight loss, if shedding some pounds is your goal spicy foods might help. Some studies suggest that capsaicin, a key compound in chili, can help warm up the body and assist in burning excess calories. If you're looking for a natural solution for weight loss contact the Mindful Healing Clinic to discuss your options. 2. Anti-Cancer PropertiesCapsaicin may also help you reduce your cancer risk. Research from the American Association for Cancer Research in combination with Harvard University found that capsaicin can kill certain types of cancerous and leukemic cells. Turmeric in particular may also slow the growth of cancer cells and tumours. For the most benefit, pair turmeric with black pepper to help increase absorption. 3. Heart HealthEating spicy food can be great for your heart. The effects of LDL (“bad cholesterol”) are lowered by chili peppers, and capsaicin may help with inflammation. Additionally, red peppers are a great source of vitamins A and C which strengthens the walls of the heart muscles. The heat of spicy foods can also increase blood flow. Contact The Mindful Healing ClinicWant to learn more about how adding some spice to your diet can help you? Contact me, Dr. Maria Cavallazzi at the Mindful Healing Clinic. You'll get a chance to sit down with me and talk about your diet, your health concerns, and any other questions you may have about naturopathic medicine. From there, we can build a plan to help you reap the benefits of adding some spice to your life. There are some drawbacks to eating spicy food as well, though - hot peppers certainly aren't for everyone. We'll talk about that more in our next article. Until next time, Dr. Maria Cavallazzi, N.D Mindful Healing Integrative Naturopathy Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago. To discover more tips on health, wellness, and alternative medicine, please visit us here: naturopaths in streetsville Spicy food, depending on your tolerance, may be something you gravitate towards or avoid completely. There may be certain health risks from eating spicy food that give reason to take caution. When it comes to dietary advice on how to approach spicy food, each person is different and your individual needs may vary. However, there are some common effects and repercussions of eating spicy foods that are fairly well documented. Keep reading to find out more. Common Effects Of Eating Spicy FoodEating spicy food generally involves your mouth and tongue feeling like there is a physical fire on them. The reason for this is a compound called capsaicin present in spicy food that triggers the same receptors on your taste buds that literal heat does, tricking your brain to thinking that there is something physically hot in your mouth. This can cause a variety of symptoms you may be familiar with, depending on the strength of the spicy food consumed, such as: - Sweating However, you’ll be glad to know that the spicy food does not actually cause physical damage to your tongue or esophagus upon consumption. That being said, spicy food still comes with an assortment of other health risks you may not be aware of. Health Risks Of Eating Spicy FoodCapsaicin can actually be fatal when consumed in large enough quantities because your body views it as a neurotoxin. However, the odds of this happening are pretty low because your body has mechanisms in place to prevent you from eating enough to cause a fatal reaction. In fact, the symptoms from eating spicy food are linked with these very mechanisms that stop a fatal dose from being ingested, as well as a few other health risks from the aftermath of eating spicy food. Vomiting is one of the body’s responses when something ends up in your stomach that shouldn't be there, whether that’s too much spicy food, too much alcohol, or a poisonous substance. Unfortunately, while vomiting clears the stomach of the capsaicin, the acid from the stomach can cause irritation and damage to the esophagus on the way up. The damage can be exacerbated depending on the level of capsaicin in the food ingested as well. Capsaicin also causes inflammation of tissue, which can lead to damage in the stomach or intestinal lining in larger doses. At this point you may be wondering if regular amounts of spicy food also have any health risks; the following outlines just that. 1. It Can Trigger IBS SymptomsOne study exploring the link between spicy food and irritable bowel syndrome found that a greater consumption of spicy foods was associated with a higher likelihood of having IBS. On top of that, regular symptoms of IBS can be exacerbated from spicy food ingestion by causing more stomach irritation and diarrhea. 2. It Can Be Painful If You Have Geographic TongueIn case you don’t know, geographic tongue is a condition where the tongue has patches that seem irregular, smooth, and red. The name of the condition, formally known as benign migratory glossitis and erythema migrans, comes from the fact these patches show up like parts of a map on your tongue. The cause of geographic tongue is currently unknown, and it isn't clear if eating spicy food is linked with the beginning of this disorder. However, individuals with geographic tongue can be more sensitive to spicy foods, making its consumption a painful experience. 3. It Can Trigger HeartburnSimilarly to geographic tongue, spicy foods may not be the cause of heartburn, but can make an existing condition worse. As mentioned earlier in the article, because capsaicin acts as an irritant to your insides, consuming spicy food can make acid reflux more painful and longer lasting than it normally would. Contact The Mindful Healing ClinicIf you have any additional concerns in regards to your diet and spicy food, we can help here at the Mindful Healing Clinic. We provide a full-range of naturopathic services provided by a physician and licensed naturopathic doctor such as, but not limited to: - Clinical nutrition Here at the Mindful Healing Clinic, we concentrate on the whole person, rather than focusing only on symptomatic treatment, so if eating spicy food is triggering symptoms, we'll work toward helping you understand why. Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today. Until next time, Dr. Maria Cavallazzi, N.D Mindful Healing Integrative Naturopathy Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago. To discover more tips about health, wellness, and alternative medicine, please visit us here: naturopathy in Mississauga Also check out to see more about naturopathy, alternative health, and wellness - goo.gl/W9fCqR - “Man sane en corpore sane” is a Latin phrase translated to mean “sound mind and sound body.” It is to be the picture of health. In this day and age, everyone is searching for the fountain of youth that will keep them young and fit. Fortunately we all have that ability and it doesn't involve Ponce de Leon. The ability to change our bodies lies with us and within us. Taking control of your physical and mental health begins with learning where you stand now and consciously moving forward to an optimal state of health. One component of a healthy body is blood cholesterol. Cholesterol is a hot topic these days. For a long time many people didn't take notice of it but it has become apparent that when cholesterol is not in balance it can affect your entire body and your longevity. In this article, we will discuss many components of cholesterol. You Will Learn: What cholesterol is What it does Where it comes from What affects cholesterol levels The consequences of high cholesterol Changes that can lower your cholesterol What is Cholesterol? Cholesterol is a natural component of the internal environment of the body. It is a waxy molecule that is used in many bodily functions. For one, it is used in cellular membranes to help maintain their integrity. Also, cholesterol is instrumental in creating hormones specifically steroids and sex hormones. So, the body relies heavily on a normal level of cholesterol in the bloodstream. Cholesterol is instrumental in turning sunlight into Vitamin D. Vitamin D works to increase calcium stores in the body. Calcium, as you know, is needed for strong bones and teeth. However, the body naturally manufactures adequate amounts of cholesterol to sustain optimal body functioning and so any extra cholesterol added through our diet, is unnecessary and when levels become too high cholesterol becomes potentially dangerous. Has your Doctor told you that your cholesterol... [Read More ...] Although not everyone will experience them, broken bones are a common occurrence. Bones are a highly dynamic organ system; old bone is continuously being replaced by new bone. When faced with a broken bone, we can utilize our body’s bone maintenance functions to optimize bone recovery. At the Mindful Healing Clinic, we utilize naturopathic healing methods tohelp heal broken bones quicker. What methods are available, and can they help heal your broken bones? Before we talk about that, let's find out how your bones heal themselves in the first place. How Do Your Bones Heal?The moment a bone is fractured, the blood vessels in our bones cause clotting around the fracture, creating a temporary “plug”. This is known as a hematoma, and if it's absent it could delay the early healing process of stable fractures. A hematoma works by containing debris associated with the fracture and recruiting immune cells from surrounding tissue. If blood is delayed in reaching the broken bone, chances of delayed healing increase by 46%. The body’s next reaction is for the immune system to cue inflammation at the site of fracture. Inflammation is vital in many of the body’s healing processes. Once the broken bone is clotted and inflammed, the body will begin repairing the fracture site. This is orchestrated by stem cells from surrounding tissues, blood, and bone marrow. These cells begin to form new cartilage and bone. Natural Support For Healing Broken BonesWhen it comes to healing broken bones, your naturopathic doctor may not be the first person you think of. And that's okay – when it comes to setting broken bones and getting you patched up, a medical doctor is your best bet. However, there are natural support options available which could help your body heal faster in cases of broken bones. 1. Eat A Diet Rich In Calcium And MagnesiumA diet high in calcium and magnesium is known as a “bone-building” diet. The skeleton is composed of calcium as an essential component. Eating foods higher in calcium can help bones heal naturally, and since the metabolism of calcium and magnesium are closely related, consuming magnesium-rich foods help maximize the benefits of calcium-rich foods. Foods high in calcium include leafy greens and dairy products, such as: ● Broccoli The above foods are also high in magnesium, but other foods high in magnesium include: ● Almonds You can also take calcium and magnesium supplements, though it's a good idea to consult with your naturopathic doctor before beginning any supplementation. 2. Supplement With Vitamin DVitamin D deficiency often plays a role in broken bones, and vitamin D absorbed directly from sunlight is important for bone growth. Studies are still being performed to determine the effectiveness of vitamin D supplementation in healing broken bones, but in a recent placebo-controlled trial, the supplementation of vitamins D3 and calcium on elderly people with reduced bone mass who experienced a fracture had a positive influence on bone healing. In addition to being absorbed through sunlight, vitamin D can also be found in fatty fish, cheese, and egg yolks, as well as supplemented. 3. AcupunctureAcupuncture can be used to treat broken bones by focusing your body’s energy on the break. It can be used as a tool to help with pain management, and may possibly aid in the healing process. In a recent study on bone fractures, acupuncture was found to aid in pain management while accelerating bone healing in certain cases. Contact The Mindful Healing ClinicYou may not think of your naturopathic doctor when you think of broken bones, but we do have treatments which may help improve your body's ability to heal itself. Naturopathic treatments are available for broken bones, depending on the specifications of your individual case. If you have have broken a bone, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic. During your initial appointment, you and I will sit down and talk about your broken bone, bone health, and any other health concerns you may have. From there, we’ll create a treatment plan based on your unique health needs. Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today! Until next time, Dr. Maria Cavallazzi, N.D Mindful Healing Integrative Naturopathy Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago. To see more info about health, wellness, and alternative medicine, please visit us here: naturopathy Headaches are a common health problem, and in most cases it is easier to prevent a headache than treat one. You may not be able to prevent every headache but avoiding your headache triggers can help reduce the amount of headaches you experience. At the Mindful Healing Clinic, we can help you learn how to prevent headaches, including tension headaches. What are some steps you can take to prevent tension headaches? Keep reading to find out more. Headache Triggers You Can’t ControlSome headache triggers -- such as hydration and sleep -- are, for the most part, under your control. But there are other triggers which are not under your control, making them much more difficult to prevent. Hormonal fluctuations during menstruation, menopause, and ovulation are an example of these triggers. Among migraine sufferers, women are three times more likely to experience a migraine than men, and 75% of those experience migraines around their menstrual period. The weather and its fluctuations are another trigger which can’t be controlled. Common weather-related triggers include: ● Excessive heat Lastly, strong smells can be a headache trigger, and they can be difficult to control. Preventing Tension HeadachesControlling the headache triggers which are manageable can help to prevent tension headaches. A few common triggers which are under your control include: ● Dehydration In addition to avoiding these triggers, there are additional steps that you can take to help prevent tension headaches. 1. Get An Ergonomic DeskIf you work a desk job, adjustments to your workspace can help prevent tension headaches. An ergonomic seating device can help support the upper and lower back, and help maintain proper posture. A stand-up desk can also prevent “poking chin” posture, which compresses the cervical spine and irritates surrounding structures, contributing to headaches. Staring at your computer screen too long can cause headaches, so take breaks to rest your eyes. In addition, reduce excessively bright lighting and minimize glare. Replace your old CRT monitor with an LCD monitor, which is easier on the eyes because they have an anti-reflective surface. 2. Reduce StressStress is something we all experience, but persistent stress can cause headaches. Stress is your reaction to change, and it comes from your response to stressful events. Common causes of stress include: ● Finances Exercise, yoga, and practicing breathing techniques can help manage stress and keep tension headaches at bay. 3. Eliminate Gluten From Your DietIf you have a gluten sensitivity, eating foods containing gluten can trigger a headache or migraine. In a recent study, migraine sufferers were found to be 10 times more likely to have celiac disease than those without. If you have a gluten sensitivity but not celiac disease, reducing daily intake of gluten may help manage headache symptoms. You can try eliminating gluten for several weeks, and then slowly reintroduce gluten to find how much gluten you can eat without triggering your symptoms. Other elimination diets can also aid in finding headache or migraine triggers. It's a good idea to consult with a naturopathic doctor before beginning any elimination diet. 4. Improve Your Sleeping HabitsBoth too much and too little sleep can be headache triggers. In some cases, altering sleep or wake times can also trigger headaches. This is because sleep, mood, and headaches are controlled by common regions in your brain, and they use similar chemical brain messengers. Sleep-related headaches often occur at the same time of day, most often in the morning. You can help improve your sleep habits by going to bed and waking up at the same time daily, getting 7-8 hours of sleep, avoiding caffeine, and doing relaxing activities or meditating at bedtime. 5. Improve Your PosturePoor posture can be a trigger for headaches, putting pressure on your neck and back and causing body tension. This is because the top bone of your spine, your atlas, can misalign, which causes spinal cord tension and distortion in signals to the brain, potentially leading to tension headache symptoms. Correct your posture when sitting at your desk, keeping your feet flat on the floor and your monitor at eye level. In addition, if you have a desk job, taking a break to stretch or walk every 30-60 minutes can help relieve pressure. Contact The Mindful Healing ClinicIn addition to these preventative measures, naturopathic treatments are available for tension headaches, depending on the specifications of your individual disorder. If you have been diagnosed with tension headaches or suspect that you have been experiencing them, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic. During your initial appointment, you and I will sit down and talk about your tension headaches and any other health concerns you may have. From there, we’ll create a treatment plan based on your unique health needs. Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today! Until next time, Dr. Maria Cavallazzi, N.D Mindful Healing Integrative Naturopathy Dr. Maria Cavallazzi is a medical doctor from Colombia where she practiced as a family physician for 8 years until she moved to Canada 16 years ago. To find more ideas on health, wellness, and alternative medicine, please visit us here: naturopathic doctor in Mississauga |
If you’re looking for the best homeopathic medicine and naturopathic treatment in Mississauga, the Mindful Healing Clinic is what you need. Run by Dr. Maria Cavallazzi, a naturopathic doctor with the unique distinction of also holding a medical degree in her native Colombia, the Mindful Healing Clinic is designed to bring you the highest level of both medical and naturopathic medicine. The result is a healthier, happier, more vibrant you. Contact the Mindful Healing Clinic to book your FREE health and wellness session to find out how you can benefit from naturopathic medicine.
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