Inflammation can be both a good thing and a bad thing, which can be tricky to understand. Here’s why:

Simply put, inflammation is your immune system’s response to damage or injury. When the body detects harm, it sends specialized immune cells to the damaged area that cause pain, redness, and swelling. Harm can range from infection (#coronavirus), physical injury (sprained ankle), or environmental (pollutants, processed foods, etc.).

In the short term (aka “acute phase”), inflammation is a good thing. Pain prevents us from further injuring the area, and the redness and swelling is the result of increased blood flow that brings nutrients and cells to the area to promote healing. Once the threat is neutralized and damage is resolved, the body returns to normal.

The problem arises when we experience long term (aka “chronic phase”) inflammation. The immune system continues to react to a perceived threat of harm, and in doing so, it starts to damage otherwise healthy cells. This is when inflammation becomes harmful to the body and leads to chronic pain and disease.

Think of inflammation like a house on fire. Your immune system calls the fire department, they arrive and make a big fuss – blocking off the street, blaring their lights and sirens, and drenching the whole house with water. It’s a necessary disruption to the neighbourhood, and once the fire is put out, the fire department leaves, the damaged house can be rebuilt, and the neighbourhood returns to normal.

Chronic inflammation is like a fire that has been burning for a long time and has gotten out of control. The flames spread from house to house, smoke pollution impacts people for miles, and the neighbourhood struggles to keep up with its normal activities.

To get this fire under control, we have to do three things:

1. Stop feeding the fire – identify and treat the cause of inflammation. It might be a low-level infection like SIBO or candida, stress, poor diet, or exposure to toxins.
2. Call in reinforcements – typically we use anti-inflammatory supplements to help put out the fire.
3. Rebuild and repair – provide your body with the tools it needs to heal.

Signs you might be living with chronic inflammation include pain, depression, indigestion, insomnia, fatigue, eczema or if you have a chronic health condition like autoimmune disease. There are also lab tests that we can order to identify the presence if inflammation and its cause.

Book your appointment to identify and address the cause of chronic inflammation, and put out the fire so that we can rebuild and repair the body.

 

 

Collagen is the most abundant protein found in the body. It is found in muscles, bones, skin, the digestive tract, and blood vessels.

We don’t tend to DIRECTLY eat collagen, as it would involve eating gelatin, connective tissue and bone (no thanks). However, bone broth is one of the few great sources of collagen in the diet.

We make collagen from the protein that we eat, so meat-lovers and vegans alike all produce collagen, as long as we get enough protein from our diets. Read more about getting enough protein here.

It’s important to know that our production of collagen naturally declines as we age. This is why our skin elasticity diminishes and our joints can become painful as we get older. Our demand for collagen may also increase if we have joint or muscle injuries, or digestive dysfunction, like in Crohn’s, ulcerative colitis, SIBO, leaky gut, or IBS.

HOWEVER, a collagen supplement doesn’t absorb as a whole entity from your digestive tract into your blood stream! Your body needs to take it apart to absorb the components and then rebuild and integrate it into your muscles, skin, bones, and tendons. Taking a collagen supplement is like buying a lego set for a house: you know all the pieces you need are in the box, you just need to put them together. You could build the same house using pieces from other sets, but you might be missing a few bricks.

Now that we understand how a collagen supplement works, here’s how it may be beneficial:

1. Skin and Anti-ageing: A Systematic Review of 11 research studies shows that it boosts skin elasticity, hydration, dermal collagen density, and reduces signs of ageing.
2. Digestion: Research shows that it enhances tight junctions and reduces inflammation in the gut, which improves digestive symptoms in patients with IBS, IBD, GERD and SIBO (a lot of acronyms, but basically any digestive condition!).
3. Repairs joints: Builds cartilage and connective tissue to support joint repair in people with osteoarthritis and joint pain.
4. Source of #protein: 1 scoop provides 10g of protein, although it may NOT have all essential amino acids (the one on my counter is missing Tryptophan, which is an important thing to have if you have anxiety or depression!).

There are also different types of collagen, so we want to make sure we make the right choice to target the areas of your body that need support:

• Types I and III improve gut health, muscle recovery, and skin health
• Type II is found in cartilage, so it is best used for joint health
• Type IV and V aren’t typically supplemented
• Type X is found in bones and helps with fracture healing but isn’t typically supplemented
• Hydrolyzed collagen is great because it dissolves in coffee (my preferred route!), water, oatmeal, or smoothies.

Do not start any new supplements without speaking with your Naturopathic Doctor, as they may not be safe or beneficial for you.

Please note that I am accepting patients during the COVID-19 isolation via Video Consultations. Appointments can be booked here.

Gut health is the basis for which all our other body systems function. When our digestive system is happy, our bodies are happy, and here’s why:

1. Nutrient absorption – we absorb most of our nutrients in the small intestine, some in the mouth and stomach, and mostly absorb water in the large intestine. If we don’t break down foods well in the stomach, have an unhealthy gut flora, or inflammation or damage in the gut lining, we limit our ability to absorb nutrients from food. The most common issues with absorption are in people who have SIBO, Crohn’s, Celiac and GERD. We often see low levels of Vitamin B12, iron, magnesium and more, which causes symptoms including fatigue, low mood, bone density issues, and others.

2. Gut micro biome – we’re still learning about how the gut flora impacts our overall health. We know that the microbes living in our gut influence our immune system, inflammation, nutrient absorption, and hormone production and more, so having a healthy gut flora is one of the most impactful elements o how our digestive health influences our health as a whole.

3. Hormone production – we make most of our hormones, including 90% of our serotonin and 50% of our dopamine (think anti-anxiety and anti-depression), in the gut lining using building blocks from food sources, primarily healthy fats and proteins. If our gut health is off-balance, often seen in people with IBS, boating, IBD and SIBO, our ability to produce hormones impacted, and we can develop concerns with menstrual irregularities, mental health and more.

4. Immune system – 70% of our immune system originates in the gut. This means our ability to recognize and fight infection, and to regulate chronic #inflammation and limit threats like cancer and autoimmune disease is initiated in the gut lining. A healthy gut flora and gut barrier helps to balance and regulate our immune system.

5. Waste elimination – our bodies are continually breaking down, detoxifying and eliminating waste through the bowels. When our bowels move too quickly we don’t absorb nutrients well, but if they move too slowly wastes are reabsorbed and build up in the system. A healthy digestive pathway helps keep our bodies from a high toxic burden, which can result in things like fatigue, brain fog, acne, and hormonal concerns.

How do I know if my gut is happy?

We should be having at least one fully evacuated, well-formed, easily passed bowel movement daily. There should be no blood, mucous or undigested food (except corn…) in the stool. You should not feel bloated, excessively gassy, or have abdominal pain. The best way to think about it is that if your gut is happy, your bowels should be something you rarely think about – you go when you go, and the rest of the time your digestion is not a concern.

Our bowel movements are one of the best indicators we have for our overall health. If you are having digestion challenges, it may be your body’s way of telling you that it needs support. When we improve your bowel health, we usually improve many other symptoms across the whole body – pain, headaches, acne, autoimmunity, eczema, fatigue, anxiety… they all originate in the digestive tract.

The healthier the gut, the healthier the body!

Book an appointment to get your digestive health back on track here.

 

I find it tough to drink plain old water day in and day out, especially when it’s chilly outside. Herbal teas are a great way to warm up and enjoy new flavours, all while making sure you’re hydrated.

Let’s be honest – I’m not a huge fan of prescribing tea as medicine. My treatment plans are research-driven and designed to get results, so teas typically don’t pack enough punch to get us there. Compliance is also really tough: who’s going to drink 3 cups per day of a strong tea EVERY DAY for 4+ weeks to see the desired results? I know I’m not…

However, each herbal tea has its place for supporting the body. For example, if you’re feeling tired you might choose rosemary, or feeling bloated you might choose fennel. Some teas should also be avoided under certain circumstances. So, here’s my quick guide to herbal teas to help you make the best choices in the tea aisle.

1. Licorice Root

• Helps with: adrenal fatigue, boosting energy and the immune system, soothing digestion
• Avoid if: you have high blood pressure

2. Fennel

• Helps with: soothing digestion, bloating and gas, promotes milk supply during breastfeeding
• Avoid if: you have loose bowel movements (in some people)

3. Lemon Balm

• Helps with: anxiety, insomnia, stress, and soothes indigestion
• Avoid if: you’re taking anti-depressants, anti-anxiety, or sleep-aid medications

4. Lavender

• Helps with: insomnia, anxiety, depression, stress
• Avoid if: you’re taking anti-depressants, anti-anxiety, or sleep-aid medications

5. Dandelion

• Helps with: liver and kidney detoxification, swelling and water retention
• Avoid if: you are on medications, diuretics, or have reduced kidney function

6. Peppermint

• Helps with: IBS, bloating, indigestion, menstrual cramps, and boosts energy
• Avoid if: you suffer from heartburn

7. Ginger

• Helps with: nausea, boosts the immune system, helpful if you have phlegm and congestion during cold and flu
• Avoid if: you suffer from heartburn or are on blood thinning medications

8. Rosemary

• Helps with: mental focus, energy, and coughs and during cold and flu
• Avoid if: you are on blood thinning medication or have history of seizures

9. Smooth-move / Senna

• Helps with: occasional constipation (*Note: I’m not a fan, I never recommend this tea, even for occasional constipation!)
• Avoid if: you frequently experience constipation. This is a habit-forming laxative, meaning it causes laxative dependancy over time. DO NOT USE MORE THAN 1-2x MONTHLY.

10. Nettle

• Helps with: fatigue, nutrient deficiency (it’s like a multivitamin tea), seasonal allergies, lowering blood sugar levels
• Avoid if: you’re on blood thinning medications or diabetes medications

*A note about pregnancy and breastfeeding: speak to your Naturopathic Doctor before using teas in pregnancy, as there are specifics about frequency of use, trimester, and personal health history that must be taken into consideration.

This is not an exhaustive list, but I’m hopeful it gives you a glimpse into the benefits of herbal teas. Please speak to your ND before regularly drinking large amounts of any herbal tea, and tell your ND if you’re on any medications so they can make sure your teas are safe for you.

Book an appointment to discuss more about herbal teas and tea-combinations that can best benefit your health needs.