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What is Reflexology?

What is Reflexology?

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Throughout my ten years of experience with Reflexology I have come across a lot of questions from clients regarding different aspects of this massage technique. We are all very curious and hungry for new knowledge when it comes to various healing therapies and it is only fair to feed that hunger! To explain what Reflexology is in very basic and short terms – it is a therapeutic foot massage. It is based on a premise that there are reflexes and areas on our feet that correspond to different organs and systems within our physical bodies. Reflexology is very non invasive and customized to the clients’ feet. Each and every foot tells me a story of your body and what possible imbalances you may be experiencing.

This is a compilation of frequently asked questions about Reflexology:

Q: My feet are very ticklish. Will I be able to have Reflexology?

A: Yes! Every single client with ticklish feet was able to receive Reflexology treatment from me and fully enjoyed it. The reason our feet are so sensitive is that there are about 7000 nerve endings (and nerve “beginnings”) located on each foot. The way of the massage is pressure and constant contact between my hands ant the client’s foot, which leaves no room for tickling.

Q: What do I wear to the Reflexology session?

A: It would be best for your own comfort to wear loose and comfortable clothing so you can fully relax. You will NEVER be asked to fully undress for Reflexology! The only items of clothing you need to remove are your shoes and socks. It is best not to wear full length pantyhose since it could be difficult to take them off and put them on afterwards.

Q: How long is the Reflexology session?

A: Reflexology session that is the most beneficial is 60 minutes in length. That is 30 minutes per foot. 30 minutes sessions (15 min per foot) is what I call a taste, because there really isn’t enough time to address all the issues in such a short time. There are also 90 minutes sessions, which allows for plenty of time to do all that needs to be done and extra for each foot. The choice remains with the clients.

Q: Does Reflexology hurt? And why?

A: The pressure applied to the foot is customized to the clients’ needs. I have noticed that with time, with each session, the same client is able to handle more and more pressure. There are sensitive reflexes and areas on the feet that may “hurt”. This is how our bodies communicate with us, letting us know that this specific spot may be congested, that there may be a blockage or the body part or organ does not function to its full potential. In those areas Reflexologist can assist in improving the flow of energy through the body’s meridians to the area affected by stress or ailment. Sometimes with the relief of stress and opening blockages there may be some sensation of physical pain as well as emotional pain. There also may be some sensitivity around reflexes where scar tissue of removed organs still remain in our bodies. These scar tissues heal much easier and faster when they are stimulated through the foot reflexes with Reflexology treatment.

Q: Is Reflexology helpful for anxiety and depression?

A: Definitely! There had been several studies conducted supporting the notion that stimulating the feet in the therapeutic manner helps alleviating anxiety, relieving stress, calming the body, and overall improving the condition of the physical and mind bodies of our beings. There is a possibility of a great emotional release within the few initial sessions. Reflexology also offers balancing the processes in our bodies: hormonal, lymphatic, circulatory, respiration and body chemistry.

Q: Can you exercise after Reflexology?

A: Strenuous exercises should be avoided for at least 24 hours. During the session a lot of areas and systems in your body gets stimulated. We do not want to overwhelm the body. Drinking lots of water and taking a warm bath with epsom salts is encouraged.

Q: What are the benefits of Reflexology?

A: One of the most important benefits is the stress removal and relaxation. We all have a lot of stress stored in our bodies just from living our daily lives and that stress is the cause of all our illnesses. It causes blockages, overworking of some of our organs and underworking of others. Reflexology, through therapeutic stimulation, returns our bodies to the state of homeostasis, the perfect balance in which our bodies work at their peak.

Reflexology also enhances circulation, normalizes metabolism, initiates detoxification processes in the body, stimulates nerve functions which allows to increase energy levels, balances the hormonal levels in the body and much more.
In my experience, Reflexology greatly improves sleeping patterns, alleviates migraines, regulates menstrual cycle, increases fertility for both sexes, removes body aches including joint pain and back pain and overall calms the body putting it into serene state.

Q: Are there any side effects after Reflexology session?

A: There are some recorded reactions after the Reflexology sessions that are usually due to stimulation of the reflexes and elimination of toxins. So far in my experience none of the effects were sever enough to cause a discomfort. Here they are:

  • Feeling cold and/or tired due to relaxation with the removal of stress
  • Metallic taste from cleansing of toxins within the digestive system
  • Perspiration due to detoxification and enhanced circulation
  • Release of excess fluid from lymphatic system
  • Release of mucus from nasal sinuses
  • May cause frequent bowel movements, improved digestion
  • Increased frequency of urination due to the parasympathetic response to balance
  • Possible headache and nausea due to detoxification

Q: Can anyone have Reflexology? I am pregnant, can I still have it?

A: Anyone from infants to elderly can have and will benefit from Reflexology sessions. It is very important to disclose all your medical information to your Reflexologist, so the session could be customized to the individual’s needs. During the pregnancy each trimester requires a different approach. Yes, it is beneficial to receive the Reflexology treatment while being pregnant, it will alleviate a lot of discomfort and aches. It is important however to inform the therapist about any existing history of pregnancies and/or miscarriages. Communication is the key.
There are some situations in which Reflexology could not be performed right away, like broken bones or major surgeries, the client would have to wait few days to allow for their bodies to be stimulated. Reflexology cannot be performed on open wounds, varicose veins, areas that has been recently badly bruised or any kind of foot area that has been badly injured within a day or two of the session.

I hope some of your Reflexology questions have been answered!
Best wishes,
Dominika Gejo, Reflexologist

Making the Most of Your Summer

Making the Most of Your Summer

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Paying attention to our health and wellness all year round is a given but the summer months bring benefits that are numerous, and a wonderful time to start working with your health and wellness coach on the goals you would like to set for the summer and maintain for the rest of the year.

One of the obvious benefits of the additional sunshine we get in summer is a daily boost of vitamin D, which is beneficial in so many ways to our overall health.  Vitamin D has been shown to slow down the aging process and prevent inflammation while improving our bone health. Recent studies have shown that vitamin D can also help improve immunity and resistance against diseases and heart problems.

Now is the time to get outside walking and enjoying the outdoors.  Did you know that spending time outside each day can reduce the risk of high blood pressure and depression? The outside is our greatest rejuvenator and being outside for only 30 minutes a day is all we need to release those endorphins which improve our mood and overall mental health.  Another benefit to being outside, especially for those of us living in cities or the suburbs that are subjected to pollution is to have the opportunity to breathe cleaner oxygen.  Oxygen can increase levels of serotonin, which promotes feelings of happiness and well-being.

Take the opportunity to exercise outside instead of inside. Working up a sweat is so good for blood circulation. When we sweat it helps to purge your skin of bacteria, dirt, oil and other impurities.  If strenuous exercise is not your thing then join a Tai Chi group, which is a very low impact exercise but improves muscle tone and balance. Your health and wellness coach can direct you to your local group.

Another very enjoyable benefit of summer are the amazing fruits and vegetables that are grown locally and readily available in stores and farmers markets. Speak to your Health and wellness coach about recipes for enjoying fruit smoothies and delicious desserts made with fresh fruit. Hmmmm! Yummy slices of cool watermelon, fresh berries, peaches, plums and kiwis as a healthy snack instead of cookies or potato chips. These fruits also help to hydrate us on hot days and provide us with extra vitamin C and E. A great way to get the vitamins our bodies need while enjoying these delicious fruits. An even better way of enjoying fresh fruits and vegetables is to grow your own.  Gardening is known to relieve stress and lift depression. What can be better than to see the results of your work in the garden by picking fresh fruits, vegetables and herbs to cook with in your own kitchen. Plant flowers to enjoy while you are sitting outside reading a new novel. If you live in a condo or townhome and don’t have a garden, have fun decorating a balcony with pots of colourful flowers and greenery and herbs. Introduce your children to the wonderful world of  gardening and enjoy spending time with them outside. Another great benefit from growing your own fruits and veggies is to see how much money you save during the summer months by picking your own!

Planning a vacation or spending time at the cottage is a great way to relieve stress, boost creativity and, help us to focus on strengthening family bonds and friendships.

I wish you a very Happy and Healthy Summer and look forward to answering any questions you may have. Please feel free to contact me at
[email protected]

How do I balance my hormones to promote weight loss?

How do I balance my hormones to promote weight loss?

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Written By: Dr. Dominique Vanier, ND, MEnvSc, BScH
Naturopath in Oakville at Abaton Integrative Medicine

Weight loss advice is everywhere. The Internet, social media, friends, celebrities, weight loss experts – you name it.

There is a lot more to weight loss and weight management than calories, food choices, and regular exercise. While these healthy lifestyle choices set the foundation for success, many people experience weight gain despite clean eating and weekly physical activity.

As a naturopathic doctor, I carefully analyze all contributing factors that may be associated with a patient’s weight gain. In many cases, lack of sleep, excess stress, and hormonal imbalances can tip the scale to favour excess weight.

Hormonal balance plays a major role in promoting weight loss. Hormones like cortisol, insulin, melatonin, estrogen, progesterone, and thyroid stimulating hormone (TSH) are all interconnected.

For example, just as sex hormones like estrogen and progesterone can impact the thyroid, a thyroid imbalance can cause a disturbance to ovarian hormones. High levels of estrogen can result in an increase in thyroid stimulating hormone (TSH). When TSH is elevated, the thyroid gland may not be working effectively which can slow the body’s “thermostat” and cause weight gain.

As stress plays a pivotal role in virtually all health conditions, it can also lead to a hormonal imbalance. Chronic stress can lead to elevated cortisol levels. Cortisol – our body’s chief stress hormone – is actually a protective hormone. It is meant to raise blood sugar to give us enough energy and “fight or flight” from oncoming danger.

If we are sensing “danger” all the time, such as in the form of excessive work demands or marital difficulties, chronically elevated cortisol can lead to high blood sugar levels, elevated insulin, weight gain, and potentially diabetes. Elevated insulin puts women at risk for developing polycystic ovarian syndrome (PCOS) – the primary cause of missed periods and infertility.

Balancing hormones is a major focus of my treatment plans for patients who are seeking help for weight loss. Below are seven hormone-balancing tips that I discuss daily in my clinical practice.

1. Testing. Did you know naturopathic doctors are able to order blood tests? Testing is an integral part in uncovering a hormonal imbalance. I routinely run a full thyroid panel and look at both thyroid hormones and thyroid antibodies. I also regularly order fasting insulin and fasting glucose together, as I have seen countless examples of patients with normal HbA1c and fasting glucose levels, but elevated insulin levels. Lastly, the Dried Urine Test for Comprehensive Hormones (DUTCH) is an excellent test that looks at hormone metabolites of estrogen, progesterone, testosterone, cortisol levels, and many others.

2. Magnesium. Magnesium is an amazing mineral that has been studied to lower blood sugar levels, decrease stress, and promote better sleep. Calming the nervous system and promoting a more balanced stress response may be able to help with one’s weight loss goals.

3. Nutritional intravenous (IV) therapy. Intravenous (IV) therapy is an effective way to help correct underlying nutritional deficiencies and promote detoxification. As an IV-certified naturopathic doctor, I administer IV therapy to help reduce stress and to provide nutrient building blocks (like B vitamins) to support hormonal balance.

4. Berberine. Berberine is a chemical found in several plants that has been clinically studied to reduce fasting insulin levels and inhibit fat stores. I commonly recommend berberine in combination with chromium and resveratrol for my patients who are experiencing weight gain due to insulin resistance.

5. Vitex. Vitex, also known as Chaste Tree, is a botanical herb that has been studied to balance progesterone and estrogen levels. While it does not contain any hormones itself, it is able to act on the pituitary gland in the brain, and can be particularly helpful for women who have excess estrogen levels.

6. Zinc and selenium. Both zinc and selenium are trace elements required for the synthesis of thyroid hormones. As many agricultural soils are increasingly deficient in certain microminerals, providing these nutrients in therapeutic doses in supplement form may help balance thyroid hormones.

7. Probiotics. Did you know there is a connection between a healthy gut and healthy hormone levels? Our friendly gut bacteria are able to regulate estrogen by releasing an enzyme called beta-glucuronidase. Impaired digestion can lead to a decrease in this enzyme and lower circulating estrogen levels, which may contribute to the development of obesity. Probiotic foods like sauerkraut are a great way to promote a healthy gut microbiome!

Working with your naturopathic doctor can ensure you receive the right testing and treatment plan, which can help you achieve your hormone and weight loss goals.

Dr. Dominique Vanier is a naturopath in Oakville and is accepting new patients at Abaton Integrative Medicine. Find out more about her Healthy Weight Loss Program here!

An Introduction to Energy Healing

An Introduction to Energy Healing

Rainbow Energy Healing is a spiritually based modality that helps the whole person find a place of balance, homeostasis, and health. Understanding energy healing requires us to understand our various natures; we have a physical nature (our body), a feeling nature (our emotions and sentient experiences), a mental nature (our mind, intellect, and creative awareness), and a spiritual nature (our aura, chakras, spirit and essence).

When each of these natures are working together and in balance, we have the opportunity to achieve a perfect state of health. Rainbow Energy Healing addresses the spiritual aspect of our being. Rainbow Energy Healing provides a very palpable energy sensation. This energy has various qualities, including warm, tingly, colourful (in the mind’s eye), and vitalizing sensations.

This occurs in an energy healing session, where a Practitioner works with this energy to allow a Client to receive and experience these sensations. This energy vitalizes the major chakras (energy centres) of our being. Rainbow energy provides a vast array of soothing, comforting frequencies that stimulate the chakras, clearing away stuck, unwanted energy.

The effects can be profound and inspire greater connection to purpose and meaning, life force energy, and choices that are aligned with perfect health. When the chakras are clear and healthy, the body is then able to draw life force energy into the endocrine system. This allows for and facilitates the body’s natural homeostasis where healing can occur on the other aspects of the self, such as the physical, emotional, or mental natures.

Rainbow Energy Healing is for anyone who is seeking full health and vitality, more energy, and greater connection to their spiritual essence. Rainbow Energy Healing sessions and or Practitioner Courses are offered by Chris Cuciurean, who is available to serve at Abaton Integrative Medicine. For more information about Rainbow Energy Healing visit rainbowenergyhealing.com

Written by: Chris Cuciurean

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What Is Hiding In Your Personal Care Products?

Recently, a lot of attention has been focused on learning to read food labels. Have you ever stopped to think about the labels on your personal care products. Take a quick peek at your favourite product, I bet that the list is a lot longer than you thought, and it contains at least one ingredient you can’t pronounce and likely have never heard of. It’s a dirty product world out there, but finding products that are safer and cleaner for you and your family isn’t as difficult or costly as one might think. DID YOU KNOW?

Skin is permeable (which means that it allows things to pass the skin barrier). That being said, there is no stomach acid, enzymes and liver to help eliminate toxins we put on our skin like there would be if you took something orally. This makes the products that come into contact with our skin 10x more concentrated than that same product taken orally! Think shampoo, soap, lotion, deodorant, cleaning supplies, nail and hair products, make up, baby products etc. On average, women are using 12 personal care/cosmetic products per day – that is 168 chemicals! Body Care labels: The Canadian government finally got itself in gear in 2010 and imposed strict regulations on labelling and the use of words like “natural” and “organic” but forgot to include beauty care.

BEWARE of some of these toxins. Baby products are some of the worse offenders. The best way to do so is by reading labels. Here’s some helpful tips:

FRAGARANCE/PERFUME: These are not ingredients. These are many toxins grouped into the label of fragrance offering a desirable smell. These are the most likely culprits of reactions to products. Buy fragrance free or infused with essential oils when possible.

PHALATES: Are plasticizing ingredients that have been linked to damage in the reproductive system of boys and lower sperm-motility in adult men. Be aware that phthalates are often hidden on shampoo labels under the generic term “fragrance.” Look for “phalate free”

PARABENS: These are preservatives that are slowly coming off the market, so paraben free should not be hard to find. They are endocrine disruptors which means they mimic estrogen hormones in your body. They can be found as butyl paraben, propyl paraben, ethyl paraben

SODIUM LAURYL SULFATE: Essentially, these additives make your products foamy. Its fun and feels clean to use foamy products for hair, body and bubble baths, but these foaming agents are heavy toxins linked to skin and eye irritation and disorders. It’s present in nearly all shampoos, scalp treatments, hair color and bleaching agents, toothpastes, body washes and cleansers, make-up foundations, liquid hand soaps, laundry detergents, and bath oils/bath salts.

GLYCOL:  These are the product stabilizers and some of the most overused unnecessary toxins on the market. The same stabilizers are used in household cleaners. They are linked to skin disorders and liver disorders. They can be found as propyl glycol, polyethylene glycol

THE LIST ABOVE ARE SOME OF THE WORST OFFENDERS BUT ARE ONLY THE TIP OF THE ICEBERG. JOIN ME ON TUESDAY APRIL 23RD, 7PM AT ABATON FOR A SEMINAR ABOUT PRODUCT SAFETY. WHAT A BUILDUP OF TOXINS LOOKS AND FEELS LIKE IN OUR BODIES. LEARN ABOUT WHICH PRODUCTS I LOVE AND HAVE REPLACED IN MY HOME AND HOW TO BE A SMART PRODUCT SHOPPER.

Written by: MARTINA TECIC, BSC.(HONS.) Holistic Practitioner & Microscopist

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Top 5 Reasons To See A Naturopathic Doctor During Pregnancy

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Finding out you are expecting a baby is one of the most exciting times in your life, but it can also become one of the most overwhelming times. Having a professional to guide you through this next chapter in your life is invaluable. From the moment you find out you are pregnant a Naturopathic Doctor (ND) can help answer your questions and get you started on a prenatal plan. As a mother of two and Naturopathic Doctor I have listed the top 5 reasons to include an ND in your prenatal care team.

1. Immediate Care

Most women do no see their Obstetrician or Midwife before approximately 10 weeks of pregnancy. During the first 10 weeks, moms and partners have a lot of questions. Some of these questions are related to food, exercise, sleep, morning sickness, fatigue, etc. Naturopathic Doctors are there for you from week 1 and can answer all of your questions. Not only is it important have these questions to get answered, there are also critical nutrients and factors to consider for healthy baby development in the first trimester (weeks 1-13).

2. Discuss nutrition, healthy weight gain and additional supplement support

Understanding what to eat, what you can eat and what foods, if any, you should be avoiding can be confusing especially if you are experiencing nausea! It is important to ensure you are getting enough carbohydrates, protein and healthy fats as well as ensuring you are getting your micronutrients (vitamins and minerals). With your ND, you will discuss: plate proportions, foods to limit or avoid, foods you should include in your diet and healthy weight gain during each trimester.

When taking supplements and prenatal vitamins, it is important to understand what you are taking. There are 3 things to be mindful of when it comes to your supplements:

  1. The forms of the vitamins/minerals that are in the product, as some forms are easier absorbed and are better tolerated by the body, which will ensure your body is using what you are taking.
  2. The doses of the vitamins/minerals/herbs in the product. Each vitamin/mineral/herb will have a therapeutic dose and some products do not contain enough of each ingredient to provide a therapeutic value.
  3. The product does not contain fillers and chemicals. It is surprising, but some of the products on the market contain added fillers and chemicals that you do not want to be putting into your body, especially when pregnant. This is why it is so important to seek professional advice when choosing supplements.

3. Pregnancy Expectations and Common Pregnancy Related Complaints/Conditions

Pregnancy is a wonderful time, but there are symptoms that may arise especially as the woman nears the end of her third trimester. Even though these symptoms/conditions are common, they can cause quite a bit of stress for mom. But do not worry! There is support. Naturopathic Doctors can help prevent as well as guide you through the treatment options when it comes to conditions of pregnancy. These conditions can include: Heartburn, Urinary Tract Infections, Morning Sickness, Insomnia, Constipation, Headaches, Restless Legs, Gestational Diabetes, High Blood Pressure, Group B Strep and Stretch Marks.

4. Birth Preparation

Birth preparation is very important and patients tend to not know that they need to train their muscles for birth much like they would if they were running a marathon. Starting around 36 weeks, Naturopathic Doctors will shift their treatment plan to support the birth. This will include supplement changes, acupuncture and some herbal preparations to help ripen the cervix and strengthen the uterus in preparation for delivery. Research shows that pre-birth acupuncture can shorten the second stage of labour (pushing).

5. Optimal Postpartum Care

The postpartum period, often called the 4th trimester, is a joyous time as well as a busy time. It is so vital that mom’s needs do not get forgotten, as everyone is excited over the new arrival. Postpartum care is very important in helping prevent and support postpartum blues, postpartum depression, milk supply, iron and nutrient levels, stress management and thyroid health. Booking a follow up with your Naturopathic Doctor around 6 weeks postpartum is recommended. As the body can take a full year to recover from pregnancy and birth, Naturopathic Doctors will see you and you baby beyond 6 weeks postpartum and continue care for you, your baby and your family as needed.

Welcoming a new member into the family is such a special time. The greatest gift you can give your baby is a healthy start as well as a healthy mom! If you want to learn more about Naturopathic Medicine, please visit the “Services” section of our website. We look forward to meeting you and your growing family.

Congratulations! Naturopathic Medicine can provide you and your family support during this exciting time. Giving your baby the opportunity to lead a healthy lifestyle right from conception is the best gift you can give your child. Below is a description of our Pregnancy Program.

1st Trimester:

  • Treatment plan to support appropriate diet and supplement regime
  • Management of symptoms of pregnancy such as morning sickness, constipation, headaches, etc.
  • Informative consults during the early weeks of pregnancy before you are able to see your midwife or Obstetrician
  • Discuss appropriate caloric intake and healthy weight gain
  • Recommend books and mommy must haves
  • Stretchmark prevention
  • Discuss the importance of Pelvic Floor Physiotherapy, Osteopathy and Chiropractic care during pregnancy

2nd Trimester

  • Urinary tract infection prevention and treatment
  • Natural support for GERD/heartburn
  • Identification, treatment and prevention of typical nutritional deficiencies
  • Uterine support in preparation for labour

3rd Trimester

  • Birth plan development and finalization
  • Preparation for labour
  • Herbal prescriptions and perineal healing protocol
  • Acupuncture and acupressure treatments
  • GBS+ prevention and treatment
  • Breech presentation management
  • List of items you will need for a home or hospital birth
  • Labour induction

4th Trimester/Postpartum Care

  • Lactation Support
  • Identification, treatment and prevention of typical nutritional deficiencies
  • Prevention and treatment of postpartum blues and depression
  • Adrenal support
  • Newborn assessment and well-child check
  • IV Therapy
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Guest Blog Post: Winter Wellness Advice For Successfully Managing Seasonal Affective Disorder

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Do you fight the blues every winter? If so, you’re not alone. A number of people suffer with a medical condition called seasonal affective disorder. With a few coping strategies in place, you can successfully manage the symptoms and feel better, even during the dark, cold days of the year.

About SAD. Seasonal affective disorder, also known as SAD, typically causes sufferers to experience symptoms during winter months. When the season changes, symptoms subside. Because of this pattern, the condition is believed to be associated with seasonal changes in daylight hours. A small percentage of those with SAD struggle during summertime.

Symptoms. According to The American Psychiatric Association, symptoms of SAD may include:

  • Trouble sleeping
  • Apathy and loss of interest in activities once enjoyed
  • Feelings of depression nearly all day, every day
  • Loss of energy and sluggishness
  • Feelings of agitation
  • Inability to focus or make decisions
  • Changes in appetite and weight
  • Feelings of despair, guilt, hopelessness or worthlessness
  • Thoughts of suicide or death

Those who suffer with SAD during the summer months are inclined toward insomnia, while those who suffer during winter tend to oversleep. Summer sufferers are also more apt to lose their appetite and experience anxiety, while those with the wintertime condition tend to overindulge, especially in carbohydrate-laden foods.

Risk factors. Mayo Clinic notes certain situations seem to increase the risk for SAD. Living far from the equator where you receive less daylight hours appears to be a factor. Those with a family history of SAD also seem to be more inclined to suffer with symptoms. People with other mental health issues such as major depression or bipolar disorder may also become more depressed seasonally.

SAD and substances. Because of the symptoms sufferers endure, many people trying to cope with SAD develop substance abuse issues. In an attempt to relieve their depression or anxiety, some people self-medicate with drugs or alcohol. The substance will aggravate symptoms, which increases the use of the substance, creating a vicious circle.

Treatments. While some researchers indicate the reasons for SAD are not fully understood, it is believed that body chemicals released by exposure to sunlight are involved. By increasing exposure to light, many people can find relief from SAD symptoms. There are specially designed light therapy boxes, fixtures and visors that SAD sufferers can employ, usually for between a half hour to two hours every day. For some with mild symptoms, simply putting a bedroom light on a timer to awaken to light every morning is a help.

Changing the environment can also reduce symptoms. Try painting rooms light colors, and open curtains to enjoy as much daylight as possible. When deciding where to sit, opt to be close to windows.

Another way to alleviate symptoms of SAD is with lifestyle changes. According to some professionals, embracing a good wellness program can improve outlook and energy levels. Choose a healthy diet which includes fruits, vegetables, whole grains and lean meats. Engage in a regular exercise program, and get plenty of rest and sleep. Alternative therapies can also be beneficial; some studies show success treating SAD and other forms of depression with making methods such as acupuncture part of your life.

Sometimes SAD sufferers require medical treatment, such as behavioural therapy and antidepressants. If you think that you or someone you love is suffering with SAD, it’s important to seek assistance from a medical professional.

Seek relief. Those who experience depression at the same time every year may be suffering with SAD, and it’s a real and treatable condition. With appropriate coping strategies, symptoms can be relieved, and you can feel better throughout the year.

Written by: Kimberly Hayes Chief Blogger – [email protected]

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Guest Blog Post By Nikki Bergen: Why Kegels May Be Bad For You

Why Kegels May Be Bad For You

We Pilates teachers love to talk about kegels. Like, all the time. Not just in class but at dinner parties, too (well, maybe that’s just me). It’s for good reason: engaging your kegels works your pelvic floor. The pelvic floor muscles are a group of muscles that attach to the front, back and sides of the bottom of the pelvis. They are like a hammock or a sling, and they support the bladder, uterus, prostate and rectum. They also wrap around your urethra, rectum, and vagina.

A strong pelvic floor keeps you from leaking urine, holds your internal organs in place, supports your spine and pelvis and is needed for sexual function. Yes to strong pelvic floors, please! So many of us have been taught to dutifully “do our kegels,” especially after giving birth to make sure things stay where they belong and sex stays enjoyable. When you’re hypotonic (weak) in that area, kegels done correctly are fantastic.

But what if your pelvic floor is too tense, or “hypertonic.” Basically that means it is constantly contracted (think of your shoulders hiked up to your ears when you’re stressed…now picture that happening down there). Doing kegels in that situation would be like trying to hike those shoulders up even higher; NOT a good solution to decreasing tension and improving muscle function.

Symptoms of a hypertonic pelvic floor include:

  • Urinary frequency, urgency, hesitancy, stopping and starting of the urine stream, painful urination, or incomplete emptying
  • Constipation, straining, pain during or after bowel movements
  • Unexplained pain in your low back, pelvic region, hips, genital area, or rectum
  • Pain during or after intercourse, generalized vulvar burning, inability to orgasm, throbbing, spasm, “pressure in the vagina”

The troubling thing is that so many women suffer silently with undiagnosed hypertonic pelvic floors. Many are doing exercise that is making them worse. Kegels are so often recommended to post-partum women, but how they are performed is almost never assessed in North America. Dr. Arnold Kegel started teaching pelvic floor contraction exercises in the 1940s by using internal palpation to cue the proper muscles. Somehow we’ve stepped away from that and kegels have become something women told to do without any real instruction other than “hold your pee.”

By contrast, in France every woman is offered six pelvic floor physiotherapy appointments after giving birth to prevent pelvic floor dysfunction. This is the way it should be! Let this be a public service announcement for the benefits of Pelvic Floor Physiotherapy. Just go get yourself checked, even if you haven’t had children.

So what causes a hypertonic pelvic floor?

Chronic stress: Tension patterns in the pelvic floor used to be unequivocally linked to sexual (or other types) of abuse. However researchers are finding that the vagina automatically fires (tenses up) in almost any type of stressful situation. The vagina does this to protect the incredibly precious goods inside and this is a direct reflection of the fight or flight response.

Physical trauma: Constant physical stress (load bearing), repetitive pressures running, cycling, jumping can all cause an overworked hypertonic pelvic floor.

Tummy Sucking: Many of us have replaced deep, abdominal activity with “sucking our stomach in,” and think we are constantly using our muscles. In reality, the sucking in motion is a pressure that pulls the abdomen’s contents up (not in). You get a temporary flat stomach that looks fantastic on the beach, but you also get a tucked pelvis, no butt muscles used when walking, no real core engagement, and excessive friction in the lumbar spine, hips and knees…and a hypertonic pelvic floor.

So what’s a gal to do? First of all, get checked out by a physiotherapist to understand how your floor is functioning. The truth is, most of us only do kegels halfway (read: incorrectly). The “hold your pee mid flow” analogy we’ve been taught is crap. All you’re doing is lifting up, working in one direction. You need to practice “letting go” just as much as lifting. You need to do it full range! Any anyone who is hypertonic should just be practicing “letting go” and omitting the lift entirely.

And finally, another reason to perfect your pelvic floor muscle function is because properly contracting and releasing that area connects to your deepest layer of abdominal muscles…which means truly flat strong lower abs! Can I get a “hell yeah!”

Knowledge IS power ladies!

 

 

 

Truffles

Healthy Holiday Treats!

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The holiday season is right around the corner and all of those baked goods can be very tempting. The problem with those all of those treats is that they are usually packed with tons of sugar, flour, and tons of other not so healthy ingredients. These can be delicious at the time, but once the holidays are over, we often come off that sugar high feeling drained and bloated.   I believe in balance and I think we all deserve to treat ourselves and relax over the holidays. It’s never fun being the one who is sticking to a strict diet over the holidays and can’t indulge in any of the treats. Luckily, there are tons of ways to make these holidays treats healthier! No need to restrict or worry here.   Check out this recipe for holiday truffles! Just one example of a holiday treat made healthy. I am all about simplicity and recipes that do not feel too overwhelming. This is just that. Easy and healthy – it just doesn’t get much better.

Dark Chocolate Peppermint Truffles

Ingredients:

  • 1 cup raw cacao powder
  • ½ cup unsweetened organic applesauce
  • 3 tbsp raw honey
  • ¼ tsp peppermint extract

Directions:

  1. In a medium bowl, stir together all 4 ingredients.
  2. Chill for at least 30 minutes, or up to 3 days.
  3. One tablespoon at a time, roll the chocolate mixture into balls.
  4. Place them on wax paper and refrigerate until ready to serve.
  5. Makes about 16 truffles.

Enjoy!
Raquel

P.S. Want to learn more about making your holiday season healthy? Book a free 15-minute consultation with our Holistic Nutritionist, Raquel, to get through this season without losing sight of your health goals!

Migraines

Martina’s At-Home Migraine Tips

Hello again migraine – it’s been a whole 2 weeks since I saw you last. Welcome back!

Everyone has something they can recall about their childhood ailments. Maybe it was your tonsils, your ear infections, maybe you were the person with the chronic asthma or nosebleeds. For me, I don’t recall any of the above; but I sure do recall my first headache (at my own grade 1 birthday party no less). I remember my second and then it’s a blur of chronic headaches which evolved into migraines. As a child, my parents went on the hunt for answers, but none were found. As a teenager and young adult I just did as they say to do; the cold cloth, dark room, and Ibuprofin at the side table. When I had my children, hiding away in a dark room for hours was a thing of the past – I am often just happy to take a quick bathroom break on my own. My migraines evolved into unbearable pain that kept me away from work hours, park outings with my children, and events I initially couldn’t wait to attend. It was literally interfering with my life. At this point, I would do ANYTHING to keep away from the pain and nausea. My new Neurologist was confused with my symptoms and offered me stomach curdling pain management medication topped with prescriptions for Epilepsy I would have to take “every day for the rest of your life” she said. Insert images of me trying to run away from this appointment. I needed some answers, not a band aid to the pain. What is causing these disabling headaches? She had no idea, just a high hope the meds would help my pain. If this storyline sounds familiar to you? I feel your pain – literally. I am sorry migraines are part of your life too. I write this blog – not to offer real answers; sorry but I’ll explain below. Instead to offer tips on how to help deal with your headaches; especially if your lifestyle doesn’t allow you to sleep it off in a dark room.

First off, your headache triggers may be completely different from mine. It is key to work out and try to identify your triggers. Finding the deep reason behind your headaches is key! Your answers may come in diet changes or hormone balancing to name a couple; but see your Naturopathic Doctor to help guide your journey. That being said here are some at-home-tips you can do that have helped me manage my pain and get through the migraines whether they last a couple hours or a couple days!

  1. Get your hands on some peppermint essential oil. My absolute favourite product is a peppermint roll on bottle by DoTerra. DoTerra Peppermint Touch Peppermint has been shown to reduce the intensity, often the headache all together. Some researchers suspect that the oil helps control blood flow in the body and open up the sinuses for better oxygen flow. Sometimes I feel like the burning pain of the peppermint is just distracting from the headache. Whatever the reason – I’ll take it and I’ll take another bottle of peppermint please. Roll it on your forehead, in front of your ears, on the temples and watch as all passing people stare you down for your smell. Oh well – you enjoy the relief. Beware: it does burn the eyes, so keep away from the direct area around your eyes.
  2. Cold pack on the neck. Many headaches, and migraines especially are linked to an increased flow of blood to the head causing inflammation and pain. Researchers believe that the cooling pack slows the blood flowing to the head. This helps to reduce the inflammation, which helps improve the pain felt by migraines.
  3. Try to control your stress levels. Yes, I know that’s is hard at times. If you’re feeling burnt out or having a hard time dealing with regular stressors, an appointment may be needed to recharge and refuel your adrenal glands and stress response. In the pain of a migraine, it is no time to talk about stress when you’re likely shaking with stress just trying to push through the pain and nausea. That being said, stress is one of the most common headache triggers across genders, races, and age. Chronic stress triggers the production of pain producing substances which dilate your blood vessels causing inflammation, pain and migraines. In daily life, I try my best to control my stress response. When I feel a migraine coming on – I am the person who just lets anything fly by; because it is no time for stress then. Kids want an extra dessert? Find me on a day I feel a headache coming on!
  4. Acupressure! It’s a technique similar in principle to acupuncture. It is based on the concept of life energy which flows through “meridians” in the body. Simply put, there are points on your body which when activated or massaged trigger a response in a corresponding place on the body. “Bologne” my husband would say, but the skeptic in him sees the truth behind these magical points. Lucky for him, he’s my go to acupressurist – appointed by me! Click herefor a quick overview on these headache points.
  5. THIS MAY NOT BE FOR EVERYONE!! Caffeine can be a trigger as well as an inhibitor. The coffee lover in me screams for a morning coffee out of need and habit. The migraine sufferer in me, has seen this kill a headache time and time again. I don’t mean your usual double double or heavy dairy latte. I mean a strong espresso drink. it contains “vasoconstrictive” properties that cause the blood vessels to narrow and restrict blood flow, caffeine can aid in head pain relief. For me it is often the answer.
  6. Hydrate! Stay hydrated with water daily. Period. This is important for all good things in life and health; including keeping headaches at bay.

Now if you are a sufferer, you must look to uncover the reason behind your migraines. There are natural alternatives to treatment like diet changes, acupuncture, nutrient supplementation, chiropractic care etc. that have given me relief as well. Finding your triggers will only help the above treatments work more effectively. In the meantime, I hope my tips help you through your next headache.

Martina

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