A-Z health tips Articles

School is out, the temperatures up, and it’s time to take off (work, that is!) Summer vacation: if you haven’t planned one yet, get to it. Doctor’s orders! Here are just a few ways in which a summer vacation actually benefits your health!

What Are The Top Health Benefits of Summer Vacation?

1. De-stress

The Japanese actually have a word for “death by overwork”. Karoshi, legally recognized as a cause of death in the 1980’s, has been on the rise ever since. Although this is THE EXTREME when it comes to work related illness and disease, it does help to remind us of the importance of balance in everything we do.

Time off means a decrease in stress! There is research to show that vacations can actually decrease physical symptoms associated with high stress, such as high blood pressure and high or chronically low cortisol levels. These stress-related changes have implications far beyond the occasional frazzled feeling. In fact, they are major risk factors for cardiovascular disease. Time away from work helps to prevent burnout, which for many individuals can lead to depression, anxiety and other mood disorders. Worried about what your boss will think? Research also shows vacations make us more productive at work. Time away allows for new perspectives and a renewed sense of purpose upon return to work!

2. Fresh Air & More Exercise

Forget the elliptical for a week or two – use nature as your gym. Hiking, biking, swimming and more… not only will this variation in your normal workout routine rev up metabolism and serve as a catalyst for more efficient weight loss, but it may also help you to discover a new passion. Time and time again, we are told that the best way to stick to an exercise regimen is to find an activity (or many) we love. Here’s your opportunity.

Summer break with parents does not always mean more activity for the kiddies. Research has shown that many children are actually less active in the summer. This needs to change. Use a summer vacation to lead by example. Show your children that you can put down your cell phone, get off the computer, and miss your nightly TV shows. Plan a family hike, go swimming at the beach, or even spend a few days helping out at a local soccer camp. Modelling these healthy habits is the best way to encourage your kids to get and stay active – not just during vacation, but for life.

3. Sleeping In

What is one of the greatest things about summer vacation? We don’t have to get up and go to work! Are you getting enough sleep? Sleep debt is the difference between the amount of sleep we are getting and the amount of sleep we should be getting, and most of us are in the red. Short-term sleep deprivation leads to a foggy brain, worsened vision, impaired driving, and trouble remembering. Long-term effects include obesity, insulin resistance, and heart disease. The good news is that with a little work we can catch up on sleep. Outside of holidays, we normally have weekends only to catch up on lost ZZZ’s, and it’s just not enough So tuck that alarm away for a week or two, go to bed when you are tired, and wake up when your body tells you to… and note how much better you feel!

4. Eating Healthier: More Fruit & Vegetables

Heading to the beach or camping this summer? Fresh fruits, vegetables, and herbs make summer meals simple, affordable, and nutritious. Here are some seasonal favourites.

Berries - Berries offer fiber and antioxidants. These nutrients support heart health, blood sugar balance, and overall wellness.

Leafy Greens - Kale, spinach, swiss chard, and dandelion greens provide important nutrients. These greens contain vitamin K, calcium, lutein, and zeaxanthin. Leafy greens support bone, heart, and eye health. Salads also make easy, no-cook summer meals.

Watermelon - Watermelon provides lycopene, vitamin A, and vitamin C. These antioxidants help protect cells from oxidative stress. Traditional Chinese Medicine considers watermelon a cooling food.

Zucchini - Zucchini provides vitamins A and C, folate, potassium, and antioxidants. These nutrients support heart, eye, and overall health.

Tomatoes - Tomatoes contain lycopene and beta-carotene. These compounds support cellular health and antioxidant defenses. Tomatoes also provide vitamin K for bone health.

Fresh Herbs - Fresh herbs add flavour and nutrients to meals. Parsley provides antioxidants and natural plant compounds for detoxification. Mint may help with digestive comfort, and cilantro and basil contain antioxidants

5. Increased Socialization

In elderly populations, lack of support or social ties is a major risk factor for cognitive decline and poor mental health issues. Social isolation has negative ramifications for our health, not only our mental/emotional health, either. There are even studies to suggest that loneliness can be tied to hardening of the arteries, inflammation and compromised immune defenses. We talked about the importance of a healthy relationship with activity and exercise; what about just a relationship… with the people we love? We live in a society that can and does conduct most of its business over the phone or Internet. Can you go a whole day in the workplace without a face-to-face interaction? When is the last time you spent an entire uninterrupted day with your family, completely cut off from your phone or email? If we allow it to, summer vacation can provide us with the real quality time we’ve been lacking – with friends and family… sharing old memories and making new ones.

The decision should not be whether to take summer vacation, but how you are going to make the most of the vacation you take! Enjoy!

While most of us suffer from viral infections at least once a year, we often don’t know what to do to get better, or how to stop getting sick in the first place. The good news is that there actually are lots of things that you can do to help you stay healthy.

What Are The Symptoms of Viral Infections?

While the exact symptoms of a viral infection are unique to the virus involved, most will share certain characteristics.

Interestingly, what we normally consider the symptoms of the virus are actually more commonly symptoms of our immune response to having the infection. Actual symptoms of a viral infection (without immune response) are feelings of fatigue, malaise, and that sense of being “under the weather”. Having a runny nose, sneezing, coughing, sore throat, fever, muscle aches, diarrhea, and vomiting are all actually symptoms of your body fighting back. The location of these symptoms can often give a hint as to what part of your body has been infected.

What Are The Differences Between Viral & Bacterial Infections?

It is important to know the difference between a virus and bacteria, because the treatment of each type of infection differs. 

Bacterial Infections

Bacteria are small one-celled microorganisms that can live on or in our body’s tissues (but usually outside of our cells). When infected with bacteria, we produce purulent discharges like pus, and thick, often colourful mucus that can have a bad smell and/or taste. Bacteria are the “bugs” that can be killed with antibiotics. 

Viral Infections

Viruses are completely different from bacteria. They actually exist as little pieces of DNA (or RNA) in a protein shell, which makes them much smaller than bacteria (the molecular, rather than cellular level). They invade our body cells and take them over, forcing the cell to be used to produce more and more viral units until it eventually dies of exhaustion. Because they hide within our own cells, it is much harder for our immune system to fight them off. This type of infection may produce thick mucus (and it may be coloured), but it will not smell bad, nor will we see pus. Cold and flu are both examples of viral infections. Unfortunately, viral infections cannot be treated with antibiotics, because there are no “bugs” to kill. In some cases, a viral infection can wear down the immune system and leave the body open to a bacterial co-infection. A sign of this is when your symptoms will switch suddenly partway through an illness.

How Can I Prevent Viral Infections?

When speaking of the flu virus in particular, did you know that the most common entry point for the flu is actually the eyes? Touching an infected surface and rubbing your eye is the fastest way to get sick because there are fewer immune defences in your eye. Other common places for viral entry are the nose, mouth, respiratory tract, the gut and even the skin. The most important step in preventing a viral infection is washing your hands! Hand sanitizer is often not enough, and while it can cover you in times when you cannot wash properly, soap and hot water is your best defense. Wash your hands thoroughly by lathering up the soap, spreading it over your entire hands and between the fingers and then waiting for at least 30 seconds before rinsing with warm water. You can sing the alphabet song in your head to know how long to continue.

Boosting Immune Function

The immune system is a combination of a variety of specialized cells that work together to protect the body and clean out invaders. They are a lot like the military with different types of soldiers of different ranks. Keeping the immune system in prime and ready condition ensures that the battles they fight will be efficient and short-lived. This means that your cold or flu won’t last as long and you will get back to feeling better faster! So, how do you keep your troops happy and ready to fight? It isn’t a whole lot different than how you stay healthy the rest of the time! First and foremost, it is sleep! If you aren’t giving your body the eight hours that it needs to recharge and repair, it will not be ready for the next battle when you need it. It is also essential to manage stress levels so the body isn’t distracted by constantly being on “high alert”. Supplements for boosting immune function include: vitamin D, echinacea, probiotics, zinc, vitamin C, and astragalus.

Tips For Getting Over Viral Infections

Most of us don’t mind being sick, as long as we can get it over with as soon as possible. So how can we make sure that we heal as quickly as we can? The trick is to take care of your body in the moment. When you feel that you are coming down with a virus, there are a few simple steps you can take to get better fast.

Nutritional Information

Keeping A Strong Immune System

Believe it or not, the symptoms that you experience are actually a reassurance that your immune system is in good working order. It also keeps us in practice so our bodies can learn to adapt to new pathogens. As we adapt, so do the viruses, so being exposed lets us keep up with their new “weapons”. If your immune system is busy with a toxic overload, allergies, or depleted because of stress or nutrient deficiencies, it cannot properly mount a response. This leaves us vulnerable to attack. Also, if our body does not spend adequate time fighting real battles, the troops get bored and begin to look for things to fight. This is theorized to be one of the causes of allergies and food sensitivities.

Dietary Tips

While your diet leading up to getting sick is essential to keep you safe from infection, it is also a great way to get your body back on track once you’ve already gotten sick. Eating a diet rich in fruits and vegetables is a great way to ensure that you get the nutrients that your body needs to keep your immune system up and running and your body’s other defenses strong. When you are already sick with a viral infection, it is essential to keep a minimalist diet of simple to digest foods, like crackers, broth, juice, and water. Drink plenty of fluids to help stay hydrated, and avoid processed and sugar-filled foods. With diarrhea, it is important to have simple, binding foods like rice and cooked carrots. Try to follow the traditional recommendation “feed a cold, starve a fever” to help support your body’s natural defenses. Of course, always trust your body first: if you are hungry, eat!

Supplements for Supporting Viral Infections

Which supplements will best benefit your viral infection most often depends on the location of the infection. Vomiting and nausea, diarrhea, throat infections, and cough are all symptoms that can be treated directly.

Vaginal yeast infections are a common, irritating condition in the lives of many women. In fact, up to 75% of women will have a yeast infection at some point in their lives. Infection of the vaginal mucosa by yeast called Candida (most commonly Candida albicans) results in local inflammation and causes a number of uncomfortable symptoms. In a small percentage of cases, the yeast infections can become chronic, which means that they occur more than 4 times a year. This is often a sign of some other underlying condition or imbalance.

What Are The Signs and Symptoms of Yeast Infections?

Local infection of the vagina and surrounding vulva can cause a variety of symptoms, including itching, pain, redness, discomfort, and a thick white discharge that resembles cottage cheese. If the infection progresses and becomes more severe, the vagina can swell, and a fissure (crack) can develop, causing painful sores in the area. Most commonly, women suffering from a yeast infection will first complain of burning, soreness, and pain during intercourse, along with an increased discharge.

What Causes Yeast Infections?

Candida overgrowth causes yeast infection symptoms, but underlying imbalances often trigger that overgrowth. Bacteria and candida naturally live in the vagina and help maintain balance. The most common cause of imbalance in women is the hormone fluctuations that occur during the menstrual cycle. Natural vaginal flora changes throughout the menstrual cycle. Changes in pH and secretions during menstruation can reduce beneficial bacteria like lactobacilli and bifidobacteria. When the natural bacterial flora disappears, it leaves more available nutrients and space for Candida to grow and flourish, which can quickly become an overgrowth. Several factors can disrupt natural vaginal flora. These include pH-imbalanced douches, antibiotics, and conditions like diabetes and AIDS.

Chronic Yeast Infections & Underlying Illness

A very common cause of recurring yeast infections is unregulated high blood sugar levels caused by diabetes. With access to far more sugar than normal, both bacteria and yeast can grow excessively in the vagina and cause symptoms of infection. AIDS can weaken the immune system and reduce its ability to regulate vaginal flora. Hormonal imbalances can also disrupt vaginal flora and increase yeast infection risk. Hormonal contraceptives may contribute to yeast infections in some people. Recurring yeast infections can sometimes occur during early pregnancy. It is important with chronic yeast infections to discover what is going on beneath the surface, as recurring infections can be a sign of a larger problem.

Are There Prevention Tips For Yeast Infections?

Even if you monitor your overall health and hormonal balance to prevent these disruptions, Yeast Infections can still occur. Some contributing factors are the use of vaginal douches, so avoiding these can help to prevent infections. Simply wash the external vulva with gentle soap and water and dry. The vagina will naturally maintain itself using its own secretions, and using harsh cleansers can unbalance this effect. Avoid wearing tight-fitting clothing, and give the vagina and surrounding vulva time to "breathe" during the day or night, as proper aeration can help to prevent microbial overgrowth. This means spending time not wearing underwear or using breathable natural fabrics such as cotton or bamboo.

What Yeast Infection Treatment Options Are Available?

Conventional Treatments

The most common over-the-counter and prescription treatments for Yeast Infections are antifungal drugs such as Nystatin and Butoconazole. These can come as topical creams, vaginal suppositories or pills. According to research, these medications are ineffective in up to 20% of cases, which means that they fail to clear the infection in 7-10 days. Some medications can also have side effects such as headache and nausea.

Home Treatments

One common home remedy for yeast infections is the use of garlic. It can be eaten at anywhere from 1-3 cloves a day (raw is preferable to maintain the active constituents). Alternatively, some practitioners recommend using garlic internally. Some people use garlic as a home remedy for yeast infections. Pierce a garlic clove several times with a fork before use. Thread string or floss through the clove for easier removal. Some people insert the clove into the vagina overnight. If removal concerns you, wrap crushed garlic in cheesecloth first. Tie the cheesecloth securely before insertion. Garlic may irritate sensitive tissue in some people. However, many people are uncomfortable with inserting garlic internally, so you can supplement with garlic extract instead to help kill off the excess yeast, although this may take a few more days to be effective. The active constituents in the garlic will kill off excess Candida, whether used internally or by mouth. If you combine this with probiotic supplementation, most yeast infections will clear in as little as one treatment, although some may take a few days of repeated use.

Supplement Support

Probiotics
One of the easiest ways to treat the symptoms of a vaginal yeast infection is through the use of probiotics. There are a number of products particularly targeted at vaginal colonization, and they can be supplemented either by mouth or as direct vaginal suppositories. Be sure to find a supplement that emphasizes Lactobacillus acidophilus, Lactobacillus rhamnosus, Bifidobacterium longus, and Bifidobacterium bifidus.

Caprylic Acid
One antifungal agent that has been proven to be effective against Candida is caprylic acid. Although it is generally used for systemic yeast overload, this supplement can help to reduce vaginal Candida infections as well.

Grapefruit Seed Extract
This potent extract can be used topically and internally to kill Candida inside and out.

Diet and Lifestyle
Reducing your sugar intake and ensuring you drink enough water are two ways you can help your body to fight off the infection. Get enough sleep and be sure to take care of yourself. Often these small infections are a sign that our immune system is run down and we may need to take some time to replenish and rest.

Key Facts About Yeast Infections

If symptoms persist for longer than one week, or if you have chronic yeast infections (more than 4 per year), seek advice from your healthcare provider. Do not use formulas intended for internal use externally or in the vagina, as they may cause further irritation.

The following list of supplements can be used for preventing and treating vaginal yeast infections. Adult doses are given. Ensure all products are yeast-free. If you are pregnant or breastfeeding, seek advice from a health professional before beginning treatment.

Diabetes is becoming more and more common in North America every year. Diabetes usually requires medication after diagnosis. Natural diabetes management strategies can also help manage blood sugar and reduce diabetes risk.

Diabetes occurs when there is too much sugar in the blood. The most prevalent form of the disease is TYPE II diabetes. In this type, the person’s pancreas is unable to produce enough insulin to metabolize the amount of sugar that they are ingesting.

Refined carbohydrates and nutrient deficiencies increase the risk of type 2 diabetes. Excess body weight, inactivity, and genetics also contribute.

Understanding Diabetes

What is Diabetes?

Insulin is essential for the proper metabolism of glucose. Glucose is one of the most essential fuels in the body, required for nearly all bodily functions. The pancreas releases insulin when blood sugar rises. Insulin moves glucose into the liver, muscles, and fat for storage. Diabetes develops when the body lacks insulin (Type 1) or resists its effects (Type 2).

Diabetes is often diagnosed based on symptomology, the classic triad including polyuria, polydipsia and polyphagia (increased urination, increased thirst and increased hunger). There is usually some unexplained or unintentional weight loss observed in Type I diabetes, whereas Type II diabetics are often overweight. Lab work essential for the diagnosis of diabetes includes a marked elevation in blood glucose, both post prandial and fasting. Fasting blood glucose below 6.1 mmol/L is generally considered normal. Two-hour post-meal levels below 7.8 mmol/L are also considered normal. Healthcare providers use hemoglobin A1c to monitor long-term blood sugar control and treatment effectiveness. It is a long-term assessment of overall patterns of blood sugar regulation.

Who's At Risk of Developing Diabetes?

There is a genetic influence involved in the development of both Type I and II diabetes. In the case of Type I, many believe that a microbial infection may also play a part in the activation of the autoimmune reaction. Some infections may contribute to type 1 diabetes development. Thes inlcude:

• Pertussis
• Hepatitis
• Rubella
• Coxsackievirus
• Epstein-Barr virus
• Cytomegalovirus
• Human herpesvirus 6

What Causes Diabetes?

The World Health Organization has declared an apparent epidemic of diabetes throughout the world. There is a significant correlation between the development of Type II diabetes and obesity. An estimated 80-90% of individuals who develop Type II diabetes are overweight at the time of diagnosis. A poor diet, high in processed foods, is at the root of the problem. Prevention and often cure can be directly attributed to natural diabetes management tips like diet and exercise interventions. 

There is significant research to suggest that food sensitivities may play a role in the development of Type I diabetes, as well as the diabetic reaction of Type II diabetics. However, more research is needed.

In Type II diabetics, one theory suggests that specific food intolerances over time lead to inflammation that again destroys the insulin producing cells of the pancreas. Foods often at the root of these problems include corn, dairy, wheat and chocolate. Some studies have shown that eliminating the offending food(s) has resulted in decreased, if not total elimination, of diabetic reactions. People with prediabetes or diabetes may benefit from a hypoallergenic diet as part of natural diabetes management. First, get an assessment and eliminate the offending foods. This may be all that is needed to regulate blood sugar levels and prevent any need for medication or further dietary restrictions.

Complications of Diabetes

Long-term diabetes complications often cause greater concern than the initial symptoms. Poor blood sugar control increases these risks. Most of these complications are due to a dysfunction of the circulatory system, causing damage to the blood vessels that supply various organs and areas within the body. 

Diabetic neuropathy most often affects the feet and legs. It can cause pain, numbness, foot ulcers, and gangrene. The nerve and oxygen supply to the feet become so compromised that sometimes amputation is the only treatment option. Diabetics must be diligent about keeping their feet clean, dry and warm, as well as avoiding situations in which trauma to the foot can go unnoticed (due to nerve compromise), once again predisposing them to ulcers. Diabetic nephropathy results from damage to the small vessels supplying the kidney, eventually causing damage and kidney failure. Even a small amount of kidney damage can then have detrimental effects on blood pressure. Diabetics are more prone to stroke and heart attack due to damage to the vessels leading to the brain and heart, respectively.

Diabetic retinopathy is caused by the formation of fragile new blood vessels in the retina as a means to increase a deficient blood supply to that area. These new vessels are prone to breakage and often hemorrhage into the eye, causing damage if not treated.

More complications include the fluctuation between too much sugar in the blood and low blood sugar (hypoglycemia). Hypoglycemia often creates seemingly uncontrollable and powerful cravings for sweet foods, which, when satisfied, cause low blood sugar to swing back to excess sugar. This yo-yo effect can create many serious secondary complications for the diabetic person. Often, these secondary health problems are of a more serious nature than the actual diabetes itself.

What Are The Typical Symptoms of Diabetes?

The symptoms of diabetes often sneak up on people over time, usually beginning mildly, then progressively becoming more severe. They include: 

• Fatigue or brain fog
• Thirst
• Constant hunger
• Excessive urination
• Weight gain
• General malaise

Natural Ways To Manage Diabetes

Diabetes is a controllable disease despite the challenges that it can pose. The first step is the diet, which is why diabetes can be supported through natural management in the early stages. Practitioners normally recommend the following dietary changes:

• Do not overeat; eat meals of equal size.
• Limit the intake of sugars.
• Eat more protein and healthy fats.
• Eat more fibre, as it helps to stabilize blood sugar fluctuations.
• Avoid coffee; caffeine speeds up the rate at which the body uses sugars, & hampers circulation.

These days, most diabetics have glucometers that help them to test their blood sugar throughout the day and to regulate their dosage of insulin accordingly. There are nutritional supplements and natural herbs that can help those with diabetes with blood sugar management in different ways by potentizing insulin, stabilizing fluctuations, slowing or blocking the release of sugars or reducing the ill effects of excess sugar in the system, as well as any secondary symptoms.

Diet & Natural Supplements For Diabetes Management

Dietary Tips For Diabetes Management

Following a fairly simple but strict diet is key to effective management of blood sugar levels for any diabetic. First and foremost, refined sugar needs to be avoided. Processed foods, cookies, pastries and sugar laden fruit juices cause major spikes in blood sugar. The goal of any diabetic is to regulate blood sugar levels, keeping them at a steady level throughout the day. 

Increasing fibre and lean protein, as well as making sure to eat smaller portions more often throughout the day, can go a long way in maintaining balanced blood sugar levels. Some medical professionals promote a diet consisting of 40-50 grams of fibre/day. The typical North American diet contains an average of 10-23 g/day. If you are starting low, make sure to increase your fibre gradually, all the while increasing water intake at an equal pace. Psyllium, ground flax seed, oat bran and konjac root (glucommanan) have all been studied and shown benefits for diabetics. Fibre also promotes healthy cholesterol levels, a concern for many diabetics on their way to metabolic syndrome. Vegetables and fruits can also be high in fibre, but beware of too much fruit, which can also be high in sugar. Limit your intake to 2 (max 3) servings/day. Focus on low glycemic vegetables, including sweet potatoes, yams, and green leafy vegetables. Diabetics do not need to cut out carbohydrates altogether, but simply focus on complex carbohydrates, which are digested more slowly. High fibre, low glycemic grain options include brown rice, oats, whole wheat and spelt, among others.

Protein helps to slow carbohydrate digestion and, once again, prevent unhealthy highs (or lows) in blood sugar. Limit red meat, which is high in saturated fat, and focus on lean poultry and fish, as well as quinoa, nuts and legumes.

Supplements

As far as supplements go, there are so many to choose from, making natural diabetes management possible. For the most part, most of these products are aimed at regulating blood sugar and, therefore, also preventing complications associated with poor glucose control. 

• B-complex supplements are a good place to start. Vitamin B6, specifically, drops significantly after the age of 50, when Type II diabetes is most likely to occur. 50 – 100 mg/day is recommended to support healthy blood sugar levels. A form of B1 called Benfotiamine, biotin, niacin (B3) and B12 can also support the regulation of blood sugar and prevent diabetic neuropathy by supporting nerve health. 
• Don't forget about your vitamin D. More and more research is supporting the use of vitamin D for the prevention and management of both type I and Type II diabetes. 
• Chromium is an essential trace mineral that plays an important role in sugar metabolism. Look for the picolinate form, as it is the most widely studied. 
• Gymnema is an herb that may stimulate insulin release from the pancreas. It may also help support pancreatic cell function in type 1 and type 2 diabetes.
• Magnesium deficiency is common in individuals suffering from Type II diabetes and has been associated with insulin resistance. Supplementing with magnesium is also helpful in supporting healthy nerve function. 
• Essential fatty acids, particularly omega 3 fatty acids found in fish oil, have been shown to help improve glucose tolerance, reduce triglycerides and cholesterol levels and by supporting the overall health of the cardiovascular system, including the vessels to the eyes and kidneys, which can help to prevent retinopathy and nephropathy complications. 
• The last supplement worth mentioning is Alpha Lipoic acid (ALA). ALA is a powerful antioxidant that helps to support healthy glucose metabolism, as well as prevent complications.

Elder was used as a food in ancient times but also has an extensive history of medicinal usage. Extracts of elderberries have been shown to inhibit the replication of the influenza virus, making it a suitable herb for the treatment and prevention of the common cold and flu. Elderberry benefits also include large amounts of flavonoids, which act as antioxidants.

Elderberry Health Benefits

Antioxidant Properties

Free radicals are unstable molecules that in their bid to become more stable must bump into healthy cells and cause damage. Elderberry's antioxidant properties neutralize free radicals and, therefore, reduce damage to tissues all over the body, including those that are infected. 

Cold & Flu Benefits of Elderberry

Elderberry's polyphenol properties are what make it a great immune-boosting supplement. It also has anti-inflammatory properties which help expel mucus and lessen the severity and duration of the common cold and flu. 

Diuretic, Kidney & Skin Benefits

Elder flowers act as a diuretic and diaphoretic, aiding the body in the release of excess fluid through the kidneys and the skin (via sweat). Elderflower tea can be used as a wash over skin irritations. 

Elderberry supplements are often recommended by natural health practitioners for a variety of conditions, including:

• Prevention of Cold and Flu
• Treatment of Infections (Skin Infections)
• Wound Cleansing
• Decreasing Water Retention
• Fever Reduction

Shopping For Quality Elderberry Supplements

Elderberries can be purchased as dried berries, encapsulated berries, liquid extract or tincture. In general liquid preparations of elderberry are stronger than dried preparations. Elderberries are found in formulas for colds and flu. Elderflowers can be purchased as loose herbs, encapsulated herbs or tinctures. They are found in formulas for water retention and kidney cleansing. By purchasing standardized elder supplements one can be sure that there are some berries and/or flowers in the formula.

Potential Cautions & Side Effects

The stems of the elder contain the toxin cyanide and should not be used. Other parts of the elderberry plant can also contain these toxins if consumed in raw form, but cooking them eliminates these toxins so be sure to cook elderberries before consuming. Use caution when taking elderberry for long periods of time if you are on heart medication, lithium or diuretics because elder can alter the levels of these medications. Short-term use of elderberry has not been found to affect medication levels.

odern living exposes us to environmental factors that affect daily wellbeing. Air pollution and chemicals add stress to the body. Increasing awareness of environmental illness drives interest in natural health and supplements.

In this article, we'll explore how to recognize these signs and what you can do to help your body stay balanced and resilient. 

What is Environmental Illness?

Environmental illness and environmental allergies share similar symptoms. Environmental illness results from toxin buildup that disrupts normal cell function. Allergies trigger immune responses to irritating substances. Next, the body's response usually decreases once the trigering source is removed. However, even after removing a toxic substance, symptoms may persist because tissue damage has already occurred.

What Are Symptoms of Environmental Illness?

Fatigue, nausea, headache, diarrhea, ringing in the ears, stuffy nose and watery eyes are symptoms of a potential environmental illness. Certain conditions like bronchitis, eczema, asthma and depression have shown a connection to environmental illness as well.

Natural Environmental Illness Support: Supplements & Detoxing

Waste buildup disrupts normal body function and contributes to environmental illness symptoms.

The best way to combat environmental illness is through thorough detoxification. A good detox involves dietary supplements and physical interventions. It usually focuses on one or more of the main organs of detoxification, the liver, kidneys, bowels, lungs or skin. This step matters for environmental illness because detoxification pathways may be slow or blocked.

Detoxification is a process that can result in a worsening of symptoms if the proper procedure is not followed and displaced toxins overwhelm the system. Individuals with environmental illness can be hypersensitive to even the most gentle detoxification methods. It is best to consult a health professional to see which methods of detoxification are safest for you.

Detoxification can also alter the levels of medication in the body, another reason why it is best to consult a health professional.

Tips For Decreasing Environmental Toxins

There are many ways of decreasing the toxin load in your environment. Keep rooms free of dust and use an air purification system. Use environmentally friendly cleaning products and personal care items. Do not smoke and eliminate exposure to secondhand smoke. Keep plants that remove pollutants from the air.

These types include bamboo palm, Boston fern, dracaena, English ivy, ficus ali, peace lily, rubber plant and spider plant. Spend time outdoors away from vehicle smog and pesticide sprays. Do not spray your lawn. Decrease stress levels with exercise and techniques like yoga, biofeedback or deep breathing.

Eat organic food and drink filtered water. Be well rested. Minimize the time spent in front of appliances that give off electromagnetic radiation like TVs, computers, microwaves and alarm clocks.

If you've slipped from your healthy routine, it's time to get back on track with the top healthy habits that are simple and sustainable. In this guide, we'll explore healthy habits to get back on track, from sleep and exercise to mindful practices to adapt all year long. 

Top 5 Healthy Habits For Getting Back on Track

1. Sleep

Summer typically gets us out of an optimal sleep routine. Longer hours of sunlight keep us busy until later in the evening. We eat later, our sleep routine starts later, but we still have to get up at the same time…Ugh! Why is sleep so important to our health? Sleep is necessary to sustain normal levels of cognitive skills such as speech, memory, and innovative, flexible thinking. It is also essential for the growth and repair of tissues/cells. Melatonin is a hormone that regulates our sleep-wake cycle, causing sleepiness and lowering body temperature. When developing an optimal sleep routine, our goal should always be to optimize melatonin secretion. We can do this by going to bed and getting up at the same time each day, aiming to be sleeping by 11pm. Darkness is also important. Melatonin is inhibited by light, and even the smallest amount of light (like that from a night light, digital clock, street lamp or TV screen) can alter melatonin secretion.

2. Exercise

Did you know that the average person actually gains weight in the summer? Well, summer is almost over, darlin’… so time to get back to a regular workout routine. You’ll have to excuse me if I’ve mentioned this already, but… if weight loss is one of your health goals, exercise HAS TO BE part of your daily routine. That being said, that’s not the only reason we need to sweat. Cardiovascular exercise has a documented mood-enhancing effect, and over the long term, studies are showing it may play an important role in relieving chronic anxiety and depression. Weight-bearing exercises can also help to preserve bone density, especially in women, along with balance, strength and joint health. Weight-bearing exercises should always be performed under the guidance of a professional, who can ensure proper technique and reduce strain and injury.

3. Stop Drinking Your Calories

Is an explanation really necessary? Summer is patio season, and we usually treat ourselves to something cold and delicious, maybe alcoholic? These ‘cocktails’ are almost always high in sugar, heavy in calories, and hard on our waistline, as well as our blood sugar (and livers, if you are consuming the alcoholic varieties). It’s time for a little autumn detox. Cut the refined sugar and calories by cutting out the beverages. Drink water instead.

4. Supplements

If supplements are part of your daily routine, and you have thrown your daily routine out the window, chances are your supplement intake is out there, as well. It’s absolutely okay to take a supplement holiday, as long as you can get back on track! Fall is an excellent time to focus on the immune system, preparing it for the winter cold and flu season. Or maybe you're looking to clean up your diet and optimize digestion. Don’t forget that your vitamin D needs are going to increase very soon! The change of season is an excellent opportunity to talk to your local ND about your health goals in relation to the supplements you have been taking, or are considering. Find out which ones are needed daily, which ones are more suitable for short-term use, and which ones you can literally throw out the window for good (not literally, folks. Please don’t throw your old supplements out the window!)

5. Healthy Food Swaps

There is so much potential during the summer to develop healthy eating habits thanks to all of the in season and more accessible fruits and vegetables, and many of us do eat much more produce! However, weddings with their delicious buffets, desserts and drinks, camping, and backyard BBQ’s end up hijacking all of this healthy eating. Think back to those hot dogs, s’mores, chips and dip and ice cream – not exactly the healthiest time of year. The fall provides a great opportunity for getting into a healthy eating routine. Start planning meals and maybe limit access to junk and snacks for a while. Focus less on the party and more on the healthy: fruits and veggies, whole grains, lean proteins, and healthy fats.

Here are a few summer habits you want to maintain all year round!

• Keep eating your fruit and vegetables. Freeze your own if you are worried about buying out of season.
• Stay outdoors – you may have to throw on a sweater, but as fall approaches, it doesn’t mean we need to stay hibernating indoors. Get outside. Breathe in some fresh fall air!
• Socialize! Summer seems to be a more social time for all of us. Winter, on the other hand, has fewer daylight hours, lower temperatures, and can be difficult to get around in… put together, this time of year can be isolating. Start making plans now! Plan a trip, party, or get-together to look forward to over the fall and winter months. You can calm your social calendar without having to put it away entirely.

Pounding head? Feel like grabbing a bucket? Or better yet, curling into a ball and di... well... you get the idea. Muttering the words, 'I'm never drinking again,' isn't going to help you now, but don't worry, you're not alone. Most adults have experienced a hangover at least once in their lives (but let's be honest, it's probably a higher number). Lucky for us, most people of legal drinking age quickly develop their own mysterious concoctions for either preventing or curing hangovers. Some swear by having another alcoholic beverage upon waking (“the hair of the dog” approach), and others take a more natural approach to cure their hangover. Let's explore some healthy options.

What is a Hangover?

Before we can go about fixing the problem, it is important that we first understand what it is that we’re dealing with. “Hangover” is the term used to describe a picture of symptoms caused by excessive consumption of alcohol a number of hours earlier (often the night before). Their symptoms can be unique to the individual or even to the type of alcoholic beverage consumed, but generally they include: nausea, vomiting, indigestion, diarrhea, gas, dry mouth, headache, dizziness, fatigue, clouded thinking, and joint pain. Sound like you? Keep reading.

What Causes a Hangover?

There are many factors that contribute to the symptoms of a hangover, but the most prevalent is Dehydration. Alcohol is a diuretic (big word, we know), which means that it causes the body to flush increased amounts of water out through the kidneys and into the urine. This is also the reason for your increased urination during alcohol consumption. Remember? Along with the increased flushing of water through the kidneys, many of the body’s water-soluble nutrients are flushed into the urine as well. This leaves the drinker deficient in a number of vitamins and minerals, including: B vitamins, Vitamin C, and electrolytes like magnesium, calcium, sodium chloride, and potassium.

What Are Natural Hangover Prevention Techniques?

Obviously, the best possible way to deal with a hangover is to prevent it from happening in the first place. But, we all know you can't go back in time, so here are some suggestions for next time:

Drink Plenty of Water

You can prevent the duration and severity of many hangover symptoms by keeping yourself hydrated before and during alcohol consumption. Use a ‘spacer drink’ in between alcoholic beverages that consists of either water or some other electrolyte-filled drink such as coconut water, ginger ale or fruit juice. Prior to having any alcohol, drink two cups of water to ensure you start off hydrated. Caffeinated beverages like coffee and energy drinks are also diuretics and should be avoided in order to counteract the effects of alcohol. When you are finished drinking alcohol, be sure to consume as many non-alcoholic, electrolyte friendly as you can (without making yourself sick) and keep water or a sports drink nearby when you go to bed.

Pre-Supplement

It can often be useful to supplement some key water-soluble nutrients prior to your drinking. A great vitamin B supplement can go a long way to protecting against a hangover. Other great ideas: electrolyte powders, and vitamin C. Stocking up on these nutrients before flushing your system clean can help your body maintain, store and prevent later depletion.

Eat!

It is extremely important to eat something before you start drinking. Drinking alcohol on an empty stomach can actually cause tiny, pinpoint bleeding in the stomach lining. Having food in your stomach protects against this and slows the absorption of the alcohol, giving your body time to prepare and process what it takes in. Food is also a great source of minerals and electrolytes that can protect you from dehydration.

Choose Alcohol Wisely

While many people have a favourite alcoholic beverage, if you’ve been suffering from a string of hangovers, it may be time to change yours.

Post-Supplement

After a night of drinking, one of the best things that you can do is finish with another round of your vitamins, but only if you are not nauseated. As mentioned above, be sure to take these with as much water as possible. Having a pre-made electrolyte drink available during these times can significantly improve your chance of waking up hangover-free [check out this beet smoothie]. Commercial electrolyte drinks are often very high in sugar, which can actually interfere with your water balance and with your sleep, so avoid them during these times. See our Sugar article for more information.

How Can I Cure A Hangover Naturally?

So you didn't plan ahead...luckily for you, there are a few things you can do to ease the pain. Unfortunately, these aren't miracle cures, but they will prevent your morning hangover from taking over your entire afternoon and evening. Round two, anyone? We're kidding - please drink responsibly.

Traditional Hangover Cures

I have heard a variety of interesting cures for hangovers. Some are simple, like drinking a certain beverage (even pickle juice), or filling up on grease (Mc Donald's, anyone?) others are complex concoctions of eggs, oils, foods, beverages and just about anything else you can think of. While we always encourage you to experiment to discover what works best for your body, here are some recommendations backed by science.

Rest

The most important thing that you can do immediately after waking up with a hangover, is crawl straight back to bed. Give your body a chance to rebalance and get its systems back in check by relaxing. It will limit the time you spend suffering when you're awake, trust us.

Drink Fluids

Don't be fooled with the “hair of the dog” approach, this just delays the inevitable. But who are we to tell you what to do, SO if you must have a morning-after cocktail, make it a Caesar [Bloody Mary] due to the fact that it is also a rich source of vitamins and minerals. If you make it a virgin, you're two steps ahead of the game. Instead focus on water and/or electrolyte solutions. Juice can also be useful because of its natural vitamin and mineral content. In the case of severe nausea, be sure to focus only on electrolyte solutions and avoid drinking large amounts at a time. Sip the fluids slowly and pace yourself.

Avoid Over-the-Counter Drugs

While many will immediately reach for aspirin, acetaminophen (Tylenol), or ibuprofen (Advil, Motrin), these drugs are often not the answer. They do calm the immediate pain, but can actually create a larger burden on your liver and slow the clearing of the remaining toxins in your blood. If you absolutely must function with your newfound hangover, try herbal anti-inflammatory supplements instead: like Boswellia, and Curcumin. These are less of a burden on the liver, and can help block the same pain pathways as the drugs more commonly used.

Eat!

As soon as you can stomach the thought of food, it's a good idea to begin reintroducing small simple meals. This is a quick and easy way to replenish your electrolytes, and to give your stomach something to work on other than its own acid. Some people will swear by a large greasy breakfast to help settle a nauseated hangover stomach (McDonald's here we come!), but it's typically better to start small and with simple foods like crackers, bread, or broth.

Get Outside

As soon as the worst of the nausea and headache has passed, it is important to get outside and move your body. Seeing the sun and breathing fresh air can quickly clear your mind and get your bodies balance back on track. If you can move your body while doing so, simply by walking, or whatever activity level you can handle, it will help you clear the toxic build-up in your system. Being in nature has been linked to improved mood in as little as a few minutes. If your hangover allows you to do physical activity when you wake up (without vomiting) sweating can significantly increase your chances of shaking your hangover, faster. 

If all else fails, simply try to sleep your hangover away. Over time, and with some water, your body will find its own balance once again. No matter what, we hope that you feel better soon!

Several organs control urination, including the kdineys, bladder, urethra, ureters, and sphincter muscles. Dysfunction in any structure can impair urination. Urinary incontinence is a symptom of an underlying disorder, but it is not always easy to isolate which organ/area is at play. It can be a temporary or permanent process, depending on the cause. Let's explore how incontinence affects individuals and the support options available.

Some Causes of Incontinence

Stress can cause urinary incontinence in adults and children. Urinary tract infections and sleep apnea can also contribute. Diabetes may cause incontinence through nerve damage. Alcohol, caffeine, dehydration, and over hydration can worsen symptoms. Certain medications and chronic constipation may also trigger urinary incontinence.

How Incontinence Affects Individuals

Children

All children will experience a form of urinary incontinence or bedwetting, also known as nocturnal enuresis. For the most part, this is because nerves controlling the bladder take years to develop, for some children, longer than others. This means that the little ones are simply unable to recognize when their bladders are full. Additionally, their young bladders are still developing and are not able to hold the urine produced during sleep, as more fully developed bladders can.

Pregnancy

Urinary incontinence is also extremely common during and following pregnancy. Hormonal changes can cause sphincters to relax during pregnancy, as well as weight gain, and the mounting pressure of the uterus on the bladder. Childbirth itself can cause the sphincters to stretch or even damage or injure them, along with the pelvic nerves. Stress incontinence is common in this group, meaning coughing, laughing or sneezing (any sudden bearing down) can cause some incontinence. For the most part, these symptoms are reversible with time and healing.

Over 60

As we age, our bladder muscles simply become weaker, as most muscles do. Again, hormonal changes as we age, like a decrease in estrogen in women during menopause, can affect the health of the lining of the bladder and urethra. Incontinence can be an incapacitating condition that affects approximately 3 million elderly people in the United States alone. It is not uncommon for this group to withdraw from their community and social activities and may become depressed. Uninhibited bladder (also termed unstable bladder or detrusor hyperreflexia or uninhibited neurogenic bladder) is a common cause of incontinence in both men and women in this group. It involves the involuntary contraction of the bladder at low urine volumes. It can be caused by a number of underlying genitourinary or neurological issues and is commonly responsible for the complaints of both urinary urgency and frequency from this population.

Incontinence Support & Treatment Options

Conventional Incontinence Support

Anti-cholinergic drugs, used very commonly to treat urinary incontinence, work by preventing these involuntary contractions. Women over the age of 50, postmenopausal or multi-parous (those multiple pregnancies) often suffer from a combination of this and stress incontinence, while men in this group can often have a correlated prostate enlargement or other issues, exacerbating their uninhibited bladder incontinence symptoms. Prostate issues, specifically, should be addressed thoroughly as part of any male incontinence or frequency concern.

Natural Remedies

There are some natural, plant-based products that are meant to support a healthy genitourinary system and help to prevent and even alleviate urinary incontinence based on cause. One of these plant-based medicines is Horsetail, or equisetum arvensa. Horsetail has been shown to benefit various bladder and kidney issues, including incontinence. It does have mild diuretic effects, as well as being high in minerals, particularly silica. Horsetail is available in tincture and capsule forms. Manufacturers often add it to joint and bone formulas. Horsetail may also support healthy hair, nails, and skin. Practitioners recommend skullcap for incontinence. Skullcap may help when inflammation contributes to symptoms.

Do Your Kegels
Weak pelvic floor muscles often cause stress incontinence. Pelvic floor exercises can help treat and prevent symptoms. Doctors often recommend Kegels during and after pregnancy. These exercises strengthen and restore pelvic muscles. Both men and women can perform Kegel exercises. Essentially, a kegel consists of tightening the muscles of the pelvic floor. Practice Kegels by imagining that you are stopping urine flow. Avoid performing Kegels during urination. Interrupting urination can weaken pelvic floor muscles over time. Work your way up to holding the contraction for 10 seconds and relaxing for ten seconds between contractions. Do 5-10 reps, 3 times throughout the day to strengthen the pelvic floor muscles.

Understanding Iron Deficiency

Although there are a handful of different types of anemia, Iron deficiency anemia is the most common. It can be caused by blood loss, either large or continuous small losses, hypothyroidism and many long-term illnesses like cancer. It can be caused (although less often) by low iron intake, such as that of vegan and vegetarian diets. Gastrointestinal conditions, such as Crohn's and Colitis, may impair iron absorption, regardless of how much is consumed. There are also some medications that increase red blood cell count and therefore may cause iron deficiency, if iron stores are not concurrently 'stocked up'. Iron deficiency is also common during pregnancy and in breastfed or low-iron formula-fed infants. Some of the symptoms of iron deficiency anemia include fatigue, pale face, dry skin and brittle nails, constipation, headaches, dizziness, loss of appetite and decreased immunity. Without iron, red blood cells cannot carry enough oxygen to other cells in the body. Without this oxygen, the cells cannot function properly. In severe cases of iron deficiency, heart palpitations and breathlessness are observed, as these cells fight for more oxygen.

Many believe that because plants or herbs are natural, there are no safety issues with taking as much as you want, when you want. Unfortunately, this could not be further from the truth. Most pharmaceutical medications are based on the action of a particular botanical or specific constituent of a botanical substance. That being said, these herbal remedies can be just as effective as some drugs and equally as dangerous.

Diagnosing An Iron Deficiency 

When a patient walks into my office with unusual fatigue, iron deficiency is on my list of possible causes, but it is certainly not the ONLY option on my list. I say this because all too often, I see people in the health food store treating themselves for iron deficiency (anemia) based solely on the fact that they are significantly fatigued. Iron deficiency is fairly easily diagnosed and should not be treated until such a diagnosis has been made. Too MUCH iron can be toxic to the body and can even result in significant damage to the liver. It can be fatal in children. In addition, high levels of iron will reduce zinc absorption and cause deficiencies in this mineral. Individuals should not be supplementing with iron unless they have had their iron levels tested and know they are low. Blood tests for iron levels are covered by OHIP when ordered by your MD. Serum ferritin, serum iron and total iron binding capacity are three blood tests that are often combined to determine if you have a form of anemia, and what form you have. Serum ferritin, specifically, is a good indicator of the body's iron stores and is often used to diagnose iron deficiency anemia.

Treatment Options For Iron Deficiency 

If you have recently discovered that you are iron deficient, be sure to talk to your doctor about how much iron you should be supplementing with on a daily basis. It will almost definitely require a higher dose than you will find in your typical multivitamin. You may be asked to get anywhere from 100-300 mg/day, or more. Ask your MD or Naturopath about the different forms of iron, as some are more easily absorbed than others, and some forms tend to cause constipation or nausea. Make sure to avoid foods high in oxalic acid, such as rhubarb, spinach, chard, beets, chives, parsley and chocolate. Coffee and tannins found in tea can also inhibit iron absorption. Also, make sure to separate your iron supplement from any high fibre or calcium rich foods or supplements, as these can also reduce absorption (from food sources of iron, as well!). Try to separate calcium and fibre intake from iron intake by about 2 hours, if possible. This will ensure there are few counteractive effects. Take iron supplements on an empty stomach with vitamin C or a glass of orange juice, as this will help to increase absorption. Consider cooking food in cast-iron pots, as foods will absorb some of the iron from the cookware.

Consuming An Iron-Rich Diet

Iron is found in the diet in two forms: heme iron and non-heme iron. Heme iron is contained in animal products and considered to be more highly absorbed than it's non-heme counterpart. Lean red meats are probably the highest sources of this type of iron. Non-heme iron comes from vegetables, grains and beans (plant sources). There are some natural ways to increase iron absorption, especially important if you are eating mostly non-heme iron sources. Making sure to pair iron rich foods (heme or non-heme) with foods rich in vitamin C is one such way. As mentioned earlier, vitamin C can significantly improve iron absorption.

How Much Iron Should I Take?

The average individual should aim to get anywhere from about 8 -45 mg of iron daily (men and post-menopausal women fall at the lower end of this scale). As you may have noticed, this differs significantly from the amounts that those who are clinically deficient are aiming to get. These smaller amounts can be obtained easily via diet. Ready-to-eat cereals and instant oatmeal tend to be fortified with iron. Black-strap molasses is another good source of non-heme iron, as are most beans, such as kidney beans, soybeans, and lentils. Beef, dark turkey, oyster, clams and chicken liver are all also high sources of heme iron. If you suspect you are iron-deficient, by all means, confirm your suspicions via blood work, but do not supplement, aside from eating the aforementioned foods or taking a simple multi, with higher dosages of iron until you know for sure.

Parasitic infections in the gastrointestinal tract are common. Eighty percent of North Americans harbour one or more parasites. It is so widespread because of international travel, immigration, contamination of the water and food supply, use of daycare centres, household pets, antibiotic use and chemical contamination. Giardia and pinworms are the two most common intestinal parasites. Let's explore how parasites impact your health and the best natural ways to perform a parasite cleanse safely and effectively.

Understanding Parasitic Infections

Intestinal parasites cause illness by competing with the host for nutrients and secreting waste products that cause allergic and autoimmune reactions.

Parasitic infections in the digestive tract can be difficult to diagnose because the symptoms look similar to other abdominal illnesses. Common symptoms include appetite changes, abdominal pain and cramping, diarrhea and stool changes. Dehydration may occur due to diarrhea. If the infection is long-term, weight loss, malnourishment and chronic digestive problems manifest.

Tips For Completing A Parasite Cleanse

Conventional treatment involves the use of anti-parasitic medication. This usually takes care of the current infection. However, the body becomes susceptible to subsequent infections if friendly bacteria are not replaced.

The best way to prevent parasites from entering your body is to practice good hygiene. Before eating and during food preparation, it’s important to wash your hands with soap. Always wash your hands following a trip to the bathroom. When cooking meat, use a meat thermometer to be sure your meat has reached the appropriate temperature. Commercial pork is the most contaminated meat, followed by beef, chicken, lamb and fish. One way to ensure adequate cleansing of produce is to soak it for 15 minutes in diluted apple cider vinegar at a ratio of 1tbsp of vinegar to one gallon of water.

Eat foods that are high in antioxidants and vitamin C like citrus fruits, broccoli, strawberries, melons and brussel sprouts. Rice products and blueberries help to stop diarrhea.

Well-cooked lamb, poultry and fish are high in protein and help to heal the intestine. Foods that kill parasites are garlic, raw pumpkin seeds, fresh coconut, papaya and papaya seeds.

Parasites undergo larval and adult phases that coordinate with the moon cycle. The most effective time to start treatment is a few days before the full moon. Ensure that the treatment continues through several cycles in order to make sure all of the organisms are destroyed.

Tips For Preventing Parasites

The best way to prevent parasitic infections is to have a healthy immune system and good digestive environment. Take extra precautions while travelling and camping. Ensure that the water supply is safe, or use water bottles with built-in filtration systems.

Foods To Avoid When Completing A Parasite Cleanse

Avoid foods that stimulate parasite growth, such as gluten-containing grains, dairy products, eggs, artificial sweeteners, food additives, alcohol, caffeine, sugar, soft drinks, peanuts and cashews. Eat foods that are high in carotenes like sweet potatoes, carrots, spinach, squash, kale and cantaloupe.

While we have all heard our dentists lecture us about the importance of proper oral healthcare, many of us often don’t think much more about the subject. Even fewer of us actually consider our oral health to be integral to the health of our entire body. The truth is: our oral health affects our digestive health and the immune function throughout our bodies. Our mouth is the entrance to our entire digestive tract, and that’s where over 70% of our immune system lives. From this, we can easily see why these tips for our oral health are essential to our overall wellbeing. Not to mention how having an attractive smile can boost your mental health and wellbeing and give you a sense of confidence.

How Can I Boost My Oral Health?

1. Mouth

Each of our mouths is like a miniature living ecosystem. Our gums, tongue, mouth walls and cheeks are all living tissue, and believe it or not – so are your teeth! Although we are all raised thinking of our teeth like inanimate bone, they are actually complex living tissue. Keeping the mouth environment healthy and balanced is the most important thing that you can do for your oral health.

2. Teeth

Each tooth contains several complex and dynamic layers. The enamel forms the outer layer above the gum line. Hydroxyapatite crystals make up enamel, much like bones. Cementum forms the outer root layer below the gum line. Mineralized collagen tissue makes up cementum. The pulp forms the innermost tooth layer. Blood vessels, living cells, and nerves make up the pulp. Between the hard shell layers and the inner pulp lies the dentin, which is a dense network of mineralized tubules that allow for nutrient transport from the pulp to the enamel. These are the tubules that can transmit temperature and chemical changes in the mouth to the nerves in the pulp when they are exposed in areas where the enamel is worn too thin, resulting in tooth sensitivity.

3. Thinning Enamel

The enamel layer turns over throughout the day and exchanges minerals with our saliva, depending on the surrounding pH. In acidic saliva, the enamel loses minerals and weakens, while basic saliva can allow the repair of the enamel. When the enamel becomes thinned, it can allow for transmission of temperature and chemicals through the dentin to the nerves of the pulp, causing sensitive teeth. As the enamel continues to erode away, it allows for erosion of the dentin, which then requires dental repair like a filling. Once the enamel is worn away, it can no longer be repaired. Fillings are meant to replace the protective layer over the dentin to prevent erosion into the inner tooth. If the erosion continues into the pulp layer, it can result in an abscess or infection that can require a root canal. In a root canal, the dentist will drill out the pulp, killing the tooth and filling it with inanimate amalgam material.

4. Gums

The roots of our teeth are set into our jawbones and held in place by strong connective fibrous ligaments. These are all surrounded by soft tissue, which helps to protect the bones and hold the teeth in place. All of this tissue is referred to as our gums. This is the tissue that allows our immune system to protect and defend our teeth. Much like our other body tissues, our gums require certain nutrients to stay healthy.

Between the gums and the teeth, there are small gaps where food and bacteria can lodge and cause irritation, which is why frequent flossing is so important to help keep these areas clear.

Bacteria growth irritates the gums and causes them to pull away from the teeth. This process enlarges pockets and creates receding gums. This damage can lead to gingivitis and periodontitis. Researchers have linked these conditions to:

• Premature Births
• IBS
• Cardiovascular Issues

The gums are quite thin, and any breaks can allow for penetration of bacteria and chemicals directly into the bloodstream. Thus, it is essential to maintain gum health to help protect the body against toxicity and infection.

5. Saliva

Although we often take our spit for granted, it plays a huge role in our health! Saliva contains the first enzymes of digestion, allowing us to cleave certain starch bonds and break them down into simple sugars. It also contains antibodies that help to protect us against infections that enter through the mouth. The pH of our saliva has a huge effect on our health as well. Our saliva contains minerals that can help to repair our enamel. When our saliva is acidic, it actually draws minerals out of our enamel, which weakens the structure of our teeth. When our saliva is neutral (pH 7), it can help to reverse this process and repair damaged enamel. Yes, you heard that correctly: changing your pH can help to protect your teeth, and even reverse early cavities! Staying well hydrated during the day and avoiding mouth breathing (see our Snoring article) at night can help to maintain sufficient saliva in the mouth to help protect the teeth.

6. Cavities and Bacteria

Bacteria that can colonize the human body enjoy warm, moist environments. This makes your mouth an ideal place to be! Given the right environment, these bacteria can create a biofilm that coats the teeth and makes them resistant to removal. When given sugar, bacteria quickly use it for growth and create acidic waste products. This waste can create an acidic environment around your tooth that results in enamel loss. As the bacteria die off and reproduce, they create tartar along the teeth, which can become mineralized by saliva and create calculus. This calculus prevents the saliva from properly performing its protective function. Removing food debris, cleaning the teeth of tartar before it is mineralized, and changing the diet can quickly reduce the ability of bacteria to grow in your mouth.

7. Mercury Amalgams

If you have silver coloured fillings in your mouth, chances are that they contain mercury. Sadly, many dentists are still using mercury amalgams as a cheap filling alternative. In Sweden, these were outlawed in 2008, but North America hasn’t caught up yet. Research has shown that these fillings off-gas mercury as we chew, particularly when chewing gum. Whether the amount released is detrimental is a point of contention in the dental community. No matter what, mercury is a known toxin that can disrupt nervous function and eventually cause brain damage. Exposures accumulate in our bodies over time, making the effects cumulative. Because of this, many holistic dentists will offer safe mercury amalgam removal and replacement with benign white dental amalgams. If you choose to do this, be sure to research the process they are using to make sure that you will not be exposed to more mercury with the removal than by just leaving them in your mouth.

8. Maintaining pH

One of the most important factors influencing oral health is the pH of our mouth environment. Saliva pH is directly influenced by acid-base balance in the body. Eating a diet rich in fruits and vegetables, and avoiding excess animal products, is the fastest way to change your body’s chemistry. Rinsing the mouth with salt water can also help to quickly return the pH to more balanced levels.

9. Flossing

I put this paragraph before brushing because most of us are much better at being disciplined with brushing than we are with flossing. I can’t count the number of sheepish admissions I’ve made over the years at my dentist’s office, followed by a week or two of guilt flossing that eventually fades out. After researching more about this, my habits changed; Flossing is as important, if not more important, than brushing. Getting those areas between your teeth and into the pockets in the gums helps to prevent the accumulation of food debris and bacteria that cause gum disease and increase your risk for health concerns. Getting into the habit of flossing after every meal, or even just daily, can significantly reduce your risk of gum disease and help to protect your overall health. Don’t worry if your gums bleed the first few times; this is actually a sign that your gums are irritated and you need to floss more often. After 2-3 days, the bleeding will stop.

10. Brushing Your Teeth

Most people learn early how important regular tooth brushing is. Brushing removes food debris and reduces excess mouth bacteria. Many commercial toothpastes contain chemicals that may affect health. Brushing after meals can help protect oral health. Wait before brushing after sugary or acidic meals. Saliva needs time to clear sugars and balance pH levels. This process helps enamel remineralize before brushing. Be sure to use a soft toothbrush and gently brush each tooth in a sweeping motion starting at the gums and brushing away (downwards on the upper teeth and upwards on the lower teeth).

11. Tongue Cleaning and Mouthwash

One of the major reservoirs of bacteria and food debris is our tongue. Being sure to clean the tongue properly either with your toothbrush or with a tongue scraper can significantly reduce the buildup of bacteria in your mouth. It is also a great way to keep your breath fresh and reduce halitosis. Using alcohol based mouth washes can actually damage the gums and contribute to recession. Instead, try rinsing with saltwater to neutralize pH and help kill bacteria. Goldenseal, sage and thyme can be made into teas and used as an antibacterial mouthwash.

12. Diet and Lifestyle

It won’t come as a shock to any of you that your diet affects the health of your entire body, and this includes your oral health. Eating processed foods high in refined sugars makes for quick and efficient food for the bacteria in your mouth. It also does not provide your body with sufficient nutrients to maintain the health of your mouth and teeth. Sugar-laden and acidic foods can contribute to enamel loss, as can chewable vitamin C tablets. Eating a diet rich in fruits and vegetables can provide these nutrients and help to keep the body alkaline, which in turn keeps the saliva at a healthy pH. Raw crunchy foods like apples and carrots can naturally clean the teeth as you chew. Drinking plenty of water helps the body to produce sufficient saliva to coat and protect the teeth. Stress and hormonal imbalances both contribute to poor oral health as well. Living a healthy lifestyle and taking care of your entire body is a great way to improve your oral health. Having a radiant smile will go very well with your glowing skin and healthy hair and nails, among other wonderful side effects!

Did you start your year off strong, and then after a month, fizzle, like the other 65% of the population? It's okay, you're not alone. While setting new goals is important for your growth, perhaps you need to take a step back and look at the big picture of what you want to accomplish. Instead of focusing on one small thing, why don't you try focusing on feeling better- physically, mentally and spiritually. Here are 10 easy, healthy New Year's tips to help you accomplish your health goals.

Top 10 Healthy New Year's Tips For Good Health

1. Fight Winter Blues With Vitamin D

Health practitioners can never say enough about the importance of Vitamin D. Besides supporting the immune system, including preventing cold and flu, it plays an essential role in bone integrity. There's new research supporting its role in the prevention of certain mutated cell growth, especially colorectal cancers, and it has been found effective in the prevention and treatment of diabetes and autoimmune conditions. Research is also showing that there is a link between low vitamin D levels and depression, as well as Seasonal Affective Disorder (SAD). This same research is also finding promising results using vitamin D for both prevention and treatment of these pathologies.

During cold Canadian winters, we simply cannot synthesize vitamin D through the skin, and therefore supplementation is required during these months. 2000IU is a safe and therapeutic dosage. Your practitioner may recommend higher doses for certain applications.

2. Detox Your Body

In general, we eat far too many sugary treats over the holidays, and subsequently, we start to crave them well into the new year. The only way to kill the craving altogether is to CUT IT OUT! Cut out the refined sugar! Meaning, you will have to read a few labels, as you'd be surprised where this nasty stuff is hidden. You may initially find it difficult to go without, but I assure you, after one week, the cravings will disappear; our bodies will become accustomed to using other sources of energy, such as proteins and fats, more easily as you make this change.

In addition, your immune system will be stronger, your waistline will be smaller, your sleep will improve, and you will be a happier person. Sounds like a pretty great way to start off the year, doesn't it? If you want to get more valuable vegetables into your diet, consider pulling out that dusty juicer and juicing your breakfast every morning. It's a great way to ensure you are getting all the vitamins and minerals you need to start your day. Get creative – you can come up with some pretty great combinations. Try apples, beets and raspberries. And don't forget about soup, another healthy and comforting way to get your vegetables. Get out the cutting board and start chopping – load it up with veggies and spices. Add some brown rice or brown rice pasta, a little chicken or fish and one of your favourite organic soup broths, and you have a low cal, nutrient dense dinner and/or lunch for days.

3. Destress with Rhodiola

Stress can come in many forms, wearing many disguises and unfortunately there is a certain amount of stress that is inevitable over the holiday season. Besides getting back to a "normal" diet and catching up on lost sleep, an adaptogen, such as Rhodiola goes a long way in supporting the adrenal glands and regulating cortisol levels (the stress hormone) both during and following a stressful period.

Regulating cortisol helps to increase energy, mood, improve sleep and may even support weight loss. Rhodiola is calming without being sedating; in fact, it should improve your energy. It is also extremely safe. 100-200 mg/day is an effective dosage. Rhodiola can also be used for those concerned with optimizing both adrenal and thyroid issues.

4. Keep a Journal

This year, try journaling again. Doing this before bed can help clear your mind, set aside the worries of the day and facilitate better sleep. Julia Cameron, author of The Artist's Way, recommends writing in the morning ('morning pages') as a way to flush out all the junk and unleash your true creative self. Anytime or anyway you do it, there is something very freeing about venting all your emotions/thoughts/worries on paper. Keep in mind that it is equally important to write about positive things as it is to purge the negative. A gratitude journal in which you write at least one thing you are grateful for each day can help to put a bad day into perspective, alleviate stress, improve relationships and strengthen the immune system.

5. Cold & Flu Prevention Tips

No one likes being sick. Two of my go-to supplements for preventing and treating the cold and flu this season are Andrographis and Sambucus (Elderberry). Both have been shown to aid in prevention, as well as shorten the duration of cold and flu symptoms. Sambucus can be found in great-tasting syrups for adults and kids. This potent elderberry extract helps to inhibit the spread of viruses in the body. Andrographis can be taken in capsule or tincture form. Keep your medicine cabinet stocked this season. You won't be sorry.

6. Get Outside

We all have a tendency to hibernate during the winter months, but getting outside, getting some fresh air and getting some much needed exercise can do so much to improve mood, self esteem, and help you to lose some of that holiday weight. Cardiovascular exercise to the point of sweating is a great way to aid in detoxification, and fresh air helps to improve dull winter skin, giving you a healthy, rosy glow. It's fun and a great stress relief. Snowshoeing, cross-country skiing and ice skating are perfect examples.

7. Get Your Omegas & Fatty Acids

Omega-3 essential fatty acids, EPA and DHA, are both anti-inflammatory. DHA is vitally important for brain function, vision, and joint health. While EPA helps to optimize the immune system and increase circulation. Studies have shown that fish oil can be used effectively to reduce the risk of heart attack and stroke, lower cholesterol (while raising "good" HDL cholesterol), and reduce the risk of atherosclerosis and high blood pressure. Research is also showing benefits to using fish oil in treating a variety of autoimmune diseases, depression, PMS, arthritis and various skin conditions.

Omega-3 EPA DHA can also help to support healthy brain function - a difference you can often feel with better concentration and a healthy mood.

8. Morning Lemon Water

This is something I have honestly been doing for the last 8-10 years. I rarely go a day without it, and I have converted more than a few others to the lemon water way of life. It helps to stimulate the liver, increase bile production and support regular elimination – a great aid in detoxification. Squeeze a half or full lemon into a large glass of room temperature water (not hot or cold) and wait another 20-30 minutes before eating breakfast. It may seem counter-intuitive, but lemons are also very alkalizing to the body. To put it very simply, optimal functioning depends on optimal pH balance. Lemon water can help!

9. Drink Green Tea

Green tea is high in antioxidants, fighting free radical damage and helping to promote detoxification. It has also showed promising results in terms of supporting weight loss. Research has shown that, even after accounting for the thermogenic effect of caffeine, extracts of green tea exhibit moderate weight loss effects. It's also a much healthier alternative to coffee, if you're looking for that morning pick-me-up without the jitters!

Suntheanine, an extract of theanine, an amino acid found in green tea, has been shown to reduce stress and anxiety and improve sleep quality without causing drowsiness. Drink up.

10. Be Nice to Yourself and Let Go of the Guilt

There are physiological effects from experiencing different emotions; guilt is no exception. So what if you had a couple extra drinks over the holidays? Who cares if you had sweets for breakfast? As long as you enjoyed yourself, I say GOOD FOR YOU in moderation, of course. Let go of the guilt. Research has shown that guilt and shame can actually increase pro-inflammatory cytokines (immunological messengers), which in the long term can put you at risk for a whole list of diseases. It doesn't have to be specific to the holidays, either. As important as healthy eating, supplementation when needed, and regular exercise are, so is relaxation and 'you time'. Relaxing with a book, taking a warm bath, and treating yourself to a massage - these things are all equally important to your health and well-being and can do more than any vitamin C capsule on the market. So go ahead, give yourself a break. Doctor's orders.

Children experience rapid growth and development from infancy through adolescence, making each phase of childhood uniquely important for long-term health and well-being. Understanding the different stages of pediatric health can help caregivers better support physical growth, cognitive development, immune function, and emotional wellness at every age. From nutrition and sleep to lifestyle habits and preventative care, each stage brings its own needs and milestones.

In this article, we'll explore how children's health evolves over time and the key factors that support healthy development throughout childhood.

Understanding The Key Stages of Pediatric Health

Navigate the key 5 stages of pediatric health to set yourself and your child up for success and healthy development. Learn about breastfeeding, the introduction of food, and common health concerns like diaper rash and colic. 

1. Breastfeeding

There is now a fairly general consensus that breast milk is best. There are vital nutrients and antibodies in a mother's milk that help support infants through their first months of life, while their sensitive digestive system develops.

Breast milk provides nutrients that support cognitive and immune development. Mother's milk contains antibodies that protect infants from illness. Sucking during breastfeeding helps reduce future ear infection risk. These antibodies neutralize substances foreign to the body before they become allergens. There are also anti-inflammatory substances in breast milk that infants are not able to manufacture on their own right away.

How Long Should I Breastfeed?
Women should exclusively breastfeed for at least six months. Experts ideally recommend breastfeeding for eith to ten months. At that point, they can slowly and systematically introduce other foods into their child's life. If you can, wait 3 days before introducing a new food each time, which helps to narrow down which foods your little one might be sensitive to. If you suspect your baby has reacted to a certain food, typical symptoms include diarrhea, rash or vomiting. Discontinue it for a few months and then try again.

Alternatives to Breastfeeding
When breastfeeding is not possible, caregivers use alternatives like goat's milk, almond milk, or rice milk. Fortified formulas add folic acid and essential vitamins. Many practitioners do not recommend soy milk for infants because it may trigger allergies and contains phytoestrogens. Talk to a lactation consultant who may be able to help encourage natural lactation or design an alternative that supplies the optimal amount of nutrients.

2. The Introduction of Foods

It is possible that the gastrointestinal system may need to mature a little longer before it can process particular foods. Avocado, sweet potato, banana and pear are great items to start with. From there, you can start with cereals (try to introduce one grain at a time, as opposed to combination grains), other vegetables, fruits, and meats. Some parents elay introducing common allergenic foods. These foods include strawberries, corn, citrus fruits, dairy, eggs, and fish. Research does not support delayed introduction for allergy prevention. The best thing you can do is just introduce these foods slowly and watch for a reaction.

3. Navigating Diaper Rash

Diaper rash affects the diaper area and moist skin folds. It often appears red, inflamed, and uncomfortable for infants. It is important to change your infant often, as prolonged exposure to wet or soiled diapers can exacerbate the problem. If you are using cloth diapers, make sure to use a detergent free of dyes, perfumes and harsh chemicals.

What Causes Diaper Rash?
Yeast often causes diaper rash infections. An anti-candida diet may support treatment. Grapefruit seed extract provides antibacterial and antifungal support. It can be diluted and used internally or topically. If you are using it externally, dilute it in a carrier oil like coconut oil, which has antibacterial/antifungal properties of its own and is a great moisturizer. Tea tree essential oil should only be applied topically, and not around pets. Users must dilute it in a carrier oil before application. Probiotics may prevent dermatitis during pregnancy and breastfeeding. Caregivers may apply probiotics directly to the breast before feeding.

Diaper Rash Remedies
If you are using disposable diapers, you might want to consider changing the brand, in case the baby is sensitive to materials in the ones you are using. Also, try to let your babe go diaper-free as much as possible throughout the day. Just be prepared for accidents. Dermatitis may also be a result of an allergy or sensitivity to foods that mom is eating while breastfeeding. Milk, soy, corn, and eggs are common culprits. Try cutting out these food groups one at a time and see if you notice a change.

4. Colic

Colic describes spasmodic abdominal pain in infants. Gas and digestive irritation commonly affect infantswith colic. Infants cry and show irritability due to discomfort. Standard soothing methods do not reliece colic symptoms. Colic is both painful for the baby and frustrating for parents, who want their baby to be happy and can become overwhelmed when unable to 'fix' the problem. Infants usually grow out of colic by about 3 months. There are a number of theories as to why colic occurs. Some believe it is due to a high-alkaline or high-sodium internal environment. Overfeeding may contribute to infanct colic symptoms. Maternal food allergies may also trigger infant discomfort. A red inflamed ring at the anus may indicate food sensitivity. Some breastfeeding moms also need to be careful with foods like garlic, onions, cabbage and beans. If the foods are likely to cause gas in mom, they will inevitably cause gas in the baby.

Gripe water treats colic, flatulence, and gastrointestinal upset. Caregivers can purchase pre-made gripe water at pharmacies or make their own. To make your own combine baking soda, ginger, dill, fennel, chamomile, or apple cider. Mix one teaspoon of this mixture into one cup of water and administer it orally using a dropper.

5. Teething

Teething can start as early as 2-3 months of age. Swelling gums, excessive biting or sucking, and drooling are some common symptoms of teething. Using a clean finger to massage the gums, giving your babe a wet, cold washcloth (try soaking it in diluted chamomile tea) or a cold teether to chew on can help to soothe discomfort. There are also a number of homeopathic remedies that are safe and effective for decreasing pain from new teeth.

Final Thoughts

Now that you have explored key stages of pediatric health, continue learning about children's health and development to keep your child on a healthy track. 

PMS, menopause, pregnancy, stress, breast health, sexual health and emotional well-being are all major health concerns for women. Some are frustrating, like PMS, while others, like pregnancy, can be wonderful. What each has in common is a large hormonal component. Hormones can fluctuate drastically depending on diet, nutritional status, toxicity level, and other factors such as job and family stress. Let's explore how women's hormone balancing can improve women's health and the strategies you can implement to achieve this.

How Do Hormones Affect Women?

Hormones, or chemical messengers, are produced by the endocrine glands and are released into the bloodstream.

Most people know that women's primary hormone is estrogen, and it is responsible for signalling the starting and stopping of processes related to sexual and reproductive health. Estrogen also has specific roles during different life stages for females. However, the female body has more hormones than just estrogen. Other women's hormones include:

• Progesterone
• Follicle-stimulating hormone (FSH)
• Luteinizing hormone (LH)
• Testosterone

All of these hormones play important roles in the maintenance of health and fertility. High or low levels of these hormones can cause different complaints, depending on the age of the affected woman. In addition, normal hormone levels protect other body systems from breaking down, for example, the cardiovascular and skeletal systems.

What Causes Hormonal Imbalances in Women?

Some conditions associated with female hormonal imbalances include:

Infertility

Hormone imbalances can cause infertility because hormones play an important role in female reproduction, especially the ones regulating menstrual cycles. Hormones must be able to signal and regulate egg growth and the release of the egg into the fallopian tube, as well as the thickening of the uterine lining for implantation. However, not all the responsibility is on the woman's body; the man's hormones must also be balanced so the sperm can be healthy enough to fertilize the egg. Once the egg is fertilized, it travels to the uterus for implantation. 

Hormonal imbalance, whether it's the absence or an irregular quantity of one or more hormones, can delay or prevent any of these processes from occurring, making pregnancy difficult. Some common conditions that can affect hormone balance include: anovulation, polycystic ovary syndrome (PCOS), and hyperprolactinemia. 

An absence or irregular quantity of one or more hormones can delay or prevent any of the above processes from occurring, making pregnancy difficult to achieve.

Menopausal Symptoms

Hormonal changes during perimenopause and menopause can significantly affect how women feel both physically and emotionally. As estrogen and progesterone levels fluctuate and eventually decline, symptoms like hot flashes and night sweats often become more common.

With age, the ovaries produce less estrogen, progesterone, and testosterone, and the pituitary gland produces more follicle-stimulating hormone (FSH) in hopes of stimulating the ovaries. With the onset of these imbalances, symptoms such as hot flashes, night sweats, irritability and insomnia kick in. 

PMS (Premenstrual Symptom)

Hormonal imbalances can affect PMS because whether there's an excess of estrogen or a deficiency in progesterone, differences in these hormones can drastically impact symptoms associated with menstruation. Disruptions in these hormones can impact neurotransmitters like serotonin, leading to mood swings. They can also cause bloating because when estrogen is too high, it triggers fluid retention along with tender breasts. A deficiency in progesterone actually has a calming effect; however, this doesn't necessarily mean relaxation. In the second half of a woman's cycle, this can actually lead to heightened anxiety, poor sleep, and more mood swings. 

Estrogen Balance in the Body

A hormonal imbalance directly impacts estrogen by creating a dominance or deficiency in this hormone. Because there needs to be a delicate balance amongst the network of hormones, an imbalance in one can lead to a disruption in the production, processing, or clearance of estrogen in the body. 

Women's Hormone Balancing Tips

What Is Hormone Balancing?

It's important to each of these health concerns (and many others) that hormones be maintained at a healthy level. This optimizes production, but also ensures the breakdown or detoxification of excess or unnecessary hormones. The body is a delicate balance; too much of any hormone is just as harmful as too little.

How Do I Do A Hormonal Detox?

The liver and bowels are important organs for women's health because they are responsible both for processing hormones and for excreting those hormones after processing.

Performing liver and bowel detoxification will help to reduce most women's health concerns by ensuring proper function in these organs and thereby regulating hormone levels. Sexual function is regulated by a team made up of the thyroid, adrenal glands and ovaries. Imbalance in one member of the team will force the others to overcompensate to maintain balance, and then those organs become strained. This explains why other medical concerns such as hypothyroidism, stress, depression and malnourishment can lead to infertility.

Tips On Improving Hormone Balance in Women

A diet high in animal products inhibits the excretion of excess estrogens from the body. Animal protein also slows intestinal transit time, allowing the resorption of hormones. Toxins must be processed by the liver and take away from the liver's ability to process substances like hormones. Stress leads to a buildup of acidity in the body. When the body's pH is acidic, detoxification processes do not run as quickly as they could. Stress also depletes vitamins, such as the B complex, which are needed by the liver.

Optimizing Hormonal Balance

• Decreasing your consumption of animal products
• Limiting exposure to environmental toxins
• Reducing stress and implementing a stress-management program
• Using appropriate supplements for detoxification and stress management

Key Supplements That Help Hormonal Balancing

Supplemental programs for detoxification and stress management include B vitamins, lipotropic factors, liver supportive herbs, like milk thistle, and adrenal supportive herbs, like Siberian ginseng and licorice.