Naturopathic Doctors – Halifax, NS

5 Ways to Support Your Immune System

Although back-to-school can be an exciting time of year, it also means more exposure to illness and infections. Supporting your immune system is a great first-line defense during cold and flu season. Check out these 5 proactive steps you can take this year:

1. Reduce sugar intake. Having a diet high in sugar/refined carbohydrates can depress your immune system. Staying well hydrated and adopting a whole foods diet with limited sugar intake can help support you during cold and flu season.

2. Stress management. Increased cortisol levels can make you more susceptible to illness. Practice regular stress coping techniques to stay healthy this year!

3. Get adequate sleep. See 10 tips for better sleep posted on Monday

4. Support your digestive health. >75% of the immune system originates in the gut so maintaining a healthy GI tract is an important part of supporting your immune health. 

5. Come to our immune system presentation in a couple weeks (stay tuned for details)!

*Chat with your naturopathic doctor for more details!

6 Things To Do In The HRM This Labour Day Weekend

Enjoy the last long weekend of the summer! Not sure what to do? Check out some of these activities you and your family can do in and around the HRM. Click on the corresponding picture to get the low down on whats happening

1. Really get in one last beach weekend and join the sand castle building competition and BBQ

2. September is our favourite month for hiking in NS. Why not challenge yourself and join this one

3. Enjoy some of the lovely music at the Halifax Urban Folk Festival

4. Get muddy and learn how to go clam digging

5. Culture those kiddies and take them to TRUNK at the Halifax Fringe Festival

6. Enjoy an afternoon of make believe and fun at the “Welcome back to Hogwarts event”

7 Positive Affirmations

Affirmations can help break patterns of negative thought, boost self-esteem, improve mood, and work to set a positive tone for your day! You can start your day by saying them to yourself (out loud or in your head) and repeat as needed throughout the day. 

You can come up with your own affirmations that resonate with you, or to get you started, here are 7 Positive affirmations for your week:

1. I am patient and calm and looking forward to today

2. I am enough

3. I have unlimited potential

4. I am positive and optimistic

5. I am surrounded by love

6. I am grateful for all that I am

7. I believe in myself

 

Check out this Own Your Awesome affirmation deck:

8 Recipes for healthy lunches, snacks, and busy weeknights

Busy weeks shouldn’t force you to compromise on your nutrition. Here are some quick and easy favourites (click on the photos for recipes)!

 

1. Smoothies

 

2. Mason Jar Salad

 

3. Quinoa pizza bites

 

4. Bowls

These are one of my favourites for lunch or supper. There are so many different variations including burrito bowls and buddha bowls that you just don’t get tired of them.

 

5. Sweet potato toast 

There are tons of variations out there, but here is a simple one with avocado and egg to get started with.

 

6. One pan meals

Quick and easy, with minimal clean up.

 

7. Roasted chickpeas:

 

8. No-Bake Energy Balls

There are a lot of different recipes for these, this one is a carrot cake energy ball.

9 Ways to Stay Organized

1. Meal prep! Planning out what you are going to have for meals during the week and taking the time to grocery shop and do some prep can make such a huge difference in your weekly routine.

2. Pack your lunch and make sure your breakfast is ready to go the night before. I often recommend putting smoothie ingredients minus the liquid in the blender the night before and keeping it in the fridge, so in the morning all you have to do is blend and voila! Another grab-and-go option is overnight oats. Click on photo for a great recipe!

3. Pick out your clothes the night before, and iron anything that needs ironing. Nobody needs to be rushing trying to pick out an outfit in the morning only to find out it is too wrinkly to wear.

4. Organize your supplements into a pill container. As “uncool” as it may sound, it can help you stay on track, and it is a lot better than having several bottles lying around at the bottom of your bag. And if you are someone who has a hard time remembering to take them, set a daily reminder on your phone.

5. Block off time for exercise in your calendar the same time every week so that it becomes a consistent part of your routine. Aim for at least 30 minutes 3x/week.

6. Bullet journal. Although most things these days are digital, I personally still rely on a physical agenda. A bullet journal is a great way to combine your to-do-lists, schedules, ideas, and journal all into one! And you can use any old notebook to do it. Click the photo to learn more!

7. Delegate. When you look at your to-do list is there anything on there that someone could help you accomplish? Whether it be a spouse, a co-worker, a family member, or a friend.

8. Set boundaries for how often you check your email and set aside time in your schedule to respond to emails (during working hours)! This might vary from person to person, but refreshing your email every 5 minutes is distracting you from getting other things done.

9. Clean out your inbox. I’m a bit ashamed to admit, my inbox looks more like the one on the right than the one on the left. I have recently downloaded the app Unroll Me https://unroll.me/ to tidy up my inbox and unsubscribe to unwanted emails. Let me know if any of you have any others you would recommend!

10 Tips for Better Sleep

 

As we approach the start of another school year, a natural shift in routine often happens. Similar to the New Year, Back-to-School can be a time to reflect on some of our health habits that we have maybe neglected or put on hold for a period of time. We decided to put together a countdown to help ease your way into the fall as you enjoy the remaining weeks of summer.

To kick things off, check out these 10 ways you can improve your sleep:

 

1. Routine! Go to bed and wake up at the same time, including weekends

2. Aim for seven to eight hours of sleep each night

3. Write down a list of tomorrow’s tasks so you can sleep worry-free

4. Make your room as dark as possible

5. Avoid watching TV or using screens for at least 1 hour before bed

6. Keep household lighting dim from dinner time until you go to sleep

7. Develop a calming bedtime routine (ex. reading a book, having a sleepy time tea- my favourite is the Yogi tea Restful Sleep)

8. Avoid napping during the day

9. Avoid caffeine later in the afternoon and evening

10. Avoid bedtime snacks that are high in sugar or simple carbohydrates (a great option for a light bedtime snack is a handful of pumpkin seeds)

Is it more than PMS?

We have all heard of Premenstrual Syndrome (PMS), which affects up to 85% of women in the week or days leading up to their menstrual cycle. It is what we can blame for our food cravings, breakouts, bloating, and breast tenderness around “that time of the month.” An extension of that is Premenstrual Dysphoric Disorder, and although it is less common and less frequently talked about, it can be very debilitating for women suffering with it.

PMDD can include some of the more common PMS symptoms, but also involves more severe changes in mood which can include mood swings, feeling sad and tearful, irritability or anger, depressed mood, anxiety, and feeling “on edge”. In women who experience PMDD, it can cause significant distress and interference with work, school, social activities and/or relationships with others.

There are a number of theories behind the cause of PMDD, some of which include hormonal imbalances (such as a more rapid decline in progesterone), lower levels of certain neurotransmitters, including GABA and serotonin, and higher levels of inflammatory cytokines.

As naturopathic doctors, our job is to look at the whole picture and provide you with a treatment approach that is going to best fit what is going on in your individual case. Some examples of a treatment approach may include nutrient support (magnesium, vitamin B6, iron), addressing lifestyle factors (diet, caffeine consumption, sleep, exercise, stress), and/or the use of botanical medicine (to balance hormones, support mood, reduce inflammation).

You shouldn’t have to suffer every month. Don’t hesitate to give us a call for more information or book your free 15-minute meet-and-greet today!

In Health,

,

Challenge #1: Start Your Day with Lemon Water

Here it is: Challenge #1!
#healthymeBNC

It is best to prepare this the night before. Cut a lemon into 4 pieces and place into a jug of water (500 ml). Let it infuse overnight on the counter.

The slow infusion of the rind’s essential oils stimulate digestion and support the liver function.

Buy organic lemons is possible!

More information about the challenge:

You can join anytime!

Every day in May, we will be sending out a small, simple goal. Once completed, take a photo and share your experience with us, using Facebook or Instagram and hashtag #healthymeBNC 

PRIZES: We are giving away THREE 60-minute initial visits (or value of for our current patients) with one of our Naturopathic Doctors. As well, $100 to MEC, our favourite paleo protein ($90 Value), and a $50 Gift Card to Noggins Corner Farm Market.

The more you share your photos on Facebook and Instagram, the more likely you will be to win!

Healthy Hormones: Solutions for your Period Problems

PMS, monthly mood changes, irregular periods, heavy periods, painful periods, and more! Although common, it doesn’t mean that they are normal symptoms you should be dealing with every month. In this talk we will go through common causes and natural solutions for these hormonal dilemmas. Balanced hormones are especially important if you are planning on having a baby in the near future!

Join Bedford Naturopathic’s Dr. Urquhart and Dr. Quinn, May 10th at 7 pm, as they discuss common causes and natural solutions for these hormonal dilemmas!

RESERVE YOUR SPOT using the form below or call: 902-835-4907




Breast Feeding & Mothering Support

Wanting to connect with other moms? Looking for reliable parenting resources that speak to you? Struggling with breastfeeding? Have questions as baby moves through milestones? You’re not the only one!

You don’t and shouldn’t have to do this alone! When questions come up about your little ones, we can help. The journey of motherhood can be one of the most amazing and rewarding experiences in the world, but raising a healthy family is hard! As they say, it takes a village to raise a child, and we are happy to help!

Come share the joys & challenges of breastfeeding & mothering. Whether you’re expecting or a seasoned pro, join us and be in community! Share your experiences. Ask your questions.  Support one another!

We have partnered with Fluffy Bottom Babies to provide a FREE weekly support group to all mothers who are interested in connecting with others. This session will last for 8 weeks. You don’t want to miss out!

Join us weekly, every Tuesday, starting May 9th at 10 am for our Breastfeeding & Mothering Support Group at Fluffy Bottom Babies (Sunnyside Mall in Bedford).

We look forward to meeting you and your littles!

FREE WEEKLY DROP-INS WELCOME! Subscribe below for more information on weekly gatherings.