As promised, over the next few weeks, I'll share some thoughts about designing a detoxification plan (for real this time!). While you wait, here's a little quiz to see what kind of emphasis is right for you! Let me know what you came up with and I'll help you make a plan! Enjoy!
I recently held a workshop at my clinic and my local library to chat about the top habits that can promote good health (and thanks to all of you who responded to my survey!). None of this is rocket science, but these behaviours go a really long way to keeping everyone in your family at their best. It can be tricky sometimes to stay on top of making good lifestyle choices; for each of these habits, I encourage you to consider if you're doing well, or if you could use some work. Consider how motivated you are to make a change - even a small one. What's in your way? How could you overcome whatever obstacles are preventing you from being at your best? Start small - make one small, tangible and measurable change for the better and see how it feels! Enjoy!
1. Eat more fruits and veggies
Increasing fruits, vegetables and other plant-based foods increases fiber (critical for good digestive function), improves satiety (helpful for moderate caloric intake), increases anti-oxidants (necessary to reduce cell damage and aging), and offsets the consumption of less healthy options. Aim for at least 7 servings of brightly-coloured fruits and veggies daily!
2. Drink more water (or herbal tea)
Minor dehydration leads to sluggishness, brain fog, constipation and irritability. Drinking more water (coffee, juice, pop and alcohol don’t count) boosts cognitive and physical performance, clears the mind, elevates energy, promotes detoxification and helps maintain a healthy weight. Try keeping a refillable water bottle with you that you aim to drain at least twice per day. Check out my recent post on the subject for more inspiration!
3. Get outside
Time spent outside reduces stress, increases physical activity, and nourishes environmental stewardship. It may also support our natural symbiosis with microorganisms, which is good for our immune systems - especially the kids’. Aim for at least 30 minutes outside daily. Check out David Suzuki's 30x30 Challenge!
4. Go to bed
We all have different needs for sleep, but getting what our bodies need is important for stress management, immune system function, healthy body composition, mood and mental health. Try to have a consistent bed- and wake-time, create an optimal sleep environment (dark, comfortable, quiet), and keep screens out of the bedroom! Take a look at the recommendations from the National Sleep Foundation for your sweet spot!
5. Move your body
Nothing is more critical to good health than physical activity. From promoting healthy body composition, to encouraging detoxification and elimination, to improving cognitive function, it’s tough to do too much. Aim for 30-60 min of moderate to vigorous physical activity (get your heartrate up, break a sweat) every day, and increase from there. Check out the Canadian guidelines - how are you doing??
6. Detoxify your stuff
We are swimming in sea of over 80,000 industry-made chemicals, many of which are known to be harmful to our bodies, and many more which have not even been tested for safety. Children are particularly vulnerable to the effects of environmental toxins. Choosing alternatives to plastics (think food packaging and toys), fragranced personal-care items (visit www.ewg.org/skindeep/ for more), and industrial-strength cleaning products (vinegar and baking soda work miracles!), you’ll be giving your body an enormous break! Once again, Suzuki for the win!
7. Create space for mindfulness
In a world bombarded by social media, sensationalized news reports and high-paced schedules, a little bit of mindfulness goes a long way. Purposefully paying attention to the present experience has myriad benefits to all facets of health. Practice moving/eating/sitting/breathing mindfully every day until it becomes a more natural and automatic part of daily being. Kids respond really well to this - try youtubing “mindfulness”, with or without “kids” and see what pops up!
8. Touch someone
We all need physical contact. We take it for granted in infants and children, but our need for touch doesn’t decrease as we get older. Touch impacts our hormones and immune systems in important ways that are necessary for good health. Hold hands. Hug someone. Caress a shoulder. Go for a massage.
9. Have a sense of purpose
Purpose is one of the most important aspects of psychological well-being. Stress is more tolerable when we feel there is a point to the task. Feeling appreciated and like we are making a difference in the world actually bolsters the immune system and positively impacts mood. Caring for children, volunteering, contributing to your community, and engaging in fulfilling paid work can all satisfy the need for purpose. If you are lacking a sense of purpose, consider engaging in inventory of your values and attributes, and brainstorm how you are or could be sharing them with others.
10. Be grateful
Gratitude is one of the most impactful practices on happiness, stress management and well-being. Overwhelmed with the pressures of work? Be grateful you have a job that pays the bills. Tired of the cold winter? Be grateful you live in a country that is (generally) safe, democratic and … cold. Seek opportunities to be (genuinely) thankful to shift your outlook and increase happiness and health.
And a bonus ... Be moderate
It’s possible to go to extremes on either end of the healthy behaviour spectrum. Certainly there are some things that are just never a good idea, but some less-than-healthy behaviours are often balanced by the pleasure they bring. On the flip side, exercise, extreme diets and environmentalism can be taken too far. Unless there are unique concerns, enjoy a glass of wine or a piece of cake mindfully and intentionally - savour the pleasure of the experience. Creating space for some flexibility and compassion for yourself is important for a balanced existence.
Let me know how you're doing!
Next week I will be offering two workshops on the top 10 healthy habits for families. I have ideas about what I think are the most important behaviours to make routine, but I'm curious about others' experiences. Let me know - what behaviours are important to you, and what makes it difficult to make them habitual? I will work your responses into my workshop - where I hope you'll join me!
One of the simplest things many of us can do to improve our health is drink more water. It need not be from a bottle (though it's a great idea to carry a re-fillable glass or stainless steel one!). It need not have gone through reverse osmosis. We are blessed in this part of the world to have cold, clean water that comes out of a tap - inexpensive, life-giving, miraculous. And yet many of us don't drink enough. The consequences? We are sluggish (water is necessary to deliver nutrients to our cells and tissues); our brains are foggy (our brain cells depend on water to bring them essential oxygen and glucose); our bodies ache (water helps to clear away waste from our natural metabolic reactions); we are constipated (water bulks up our stool, making it easier to eliminate); we are DRY (cracked lips and knuckles, anyone??). Drinking more water might even help maintain a healthy weight! Kids in particular are vulnerable to dehydration, and may not recognize when they are thirsty.
I'm not talking coffee. I'm not talking juice. I'm not talking pop - diet or otherwise. I'm talking the real deal. BUT there is no magic volume - that "eight cups a day" rule doesn't hold much ... water. How much we need depends on how much physical activity we're getting, how dry/hot the environment is, whether we're struggling with an illness, and how big our bodies are. It also depends on how much moisture there is in our diets. A person who eats a diet rich in fresh fruits, veggies and water-based foods (think soups, stews, porridges) needs less water straight-up. Being mindful of our thirst and taking a quick peek at our urine after going (kids love this) should give us a clue ... healthy urine should be see-through and pale yellow ... not perfectly clear, and not as dark as apple juice. Unless you are really going overboard, particularly if you're an endurance athlete, there's rarely harm in working in more water. Ready for some tips?
1. Just drink it! Cold or warm, flat or fizzy (just watch the sodium content) ... find what turns you on. Savour it!
2. If plain water bores you, jazz it up with some added fruits or veggies! Sliced cucumber or lemon, or a handful of berries look lovely in a pitcher of agua and add a touch of flavour. When that beautiful pitcher is at the front of the fridge, or in a prominent place on the counter, who can resist??
3. Teas (the non-caffeinated version*) count! The bonus is that they can be individualized to your health needs. That's an entirely other blog post (stay tuned!), but start with these suggestions: chamomile when someone needs to chill; peppermint for an after-meal digestif; ginger with lemon for a refreshing pick-me-up; or nettles for an extra hit of iron. I suggest making a big vat of your family's favourite and drink it room-temperature or cold.
4. If your kids are used to drinking something else (milk, juice ... or even pop), and refuse to drink the plain stuff, slowly dilute what they will drink (with or without their cooperation) over time until it is mostly or completely unadulterated water. Then work on the other strategies mentioned above!
* black and especially green teas are full of amazing antioxidants and can definitely be enjoyed; however, the caffeine can be a bit dehydrating if that's all that's being consumed, and may be too stimulating for some
As my daughter and I were walking the other day, she - somewhat randomly - inquired about how people become blind. I told her there were many ways, but there were a few that were most commonly responsible in Canada. She asked me if there was any way of preventing blindness, and I told her that yes, most cases of blindness in Canada are preventable (think diabetes, macular degeneration) or treatable (visit http://www.cnib.ca for more info). I told her that the best way of keeping her eyes as healthy as possible was to eat her fruits and vegetables and move her body lots. She gave a huge sigh and we both laughed, because that's what she always hears from me. Eat your fruits and veggies. Move your body. Get enough sleep.
She's kind of tired of hearing it, but I hope that with the regular prompts - and even more powerfully, modelling by the adults in her life - it will seep into her consciousness and her habits. Because it's not just her naturopath mom who thinks this is important. This article in the journal Cureus is an excellent overview of the importance of establishing these lifestyle behaviours in childhood. If we want our population to be healthy, if we want the adults of tomorrow to be capable of being productive members of society, then these are the foundational habits that are critical to foster in our young people today.
The recipe for a healthier kid, and the adult they will become? Independent of all other factors (with acknowledgement of the challenges inherent in achieving some of these habits influenced by the social determinants of health):
1. Lots of fruits and veggies (and other good nutritional practices that go along with this).
2. Lots of movement (also tied to awareness around time engaged in sedentary activities like media use).
3. Lots of sleep (acknowledging its impact on stress reduction, growth, and immune system function).
How is your kid doing? How are you doing?
We tend to think of weak bones as being a problem of old age. However, building strong bones is a job for youth. Bone mass is laid down in childhood - we reach our peak bone mass by about the age of 20 - so helping our kids optimize bone health is critical to prevent osteoporosis years later. The stronger our bones become when we're young, the better off we'll be when we're older. Most families know this, and (like the Canada Food Guide advises) diligently ensure their children consume their milk and dairy products.
However, the British medical journal recently released a study showing that boosting calcium intake did nothing to prevent fractures. How can this be? Haven't we always been told that milk "does a body good"??
Bone health relies on far more than just calcium. Although it's an important component of healthy bones, there are a range of other nutrients - including vitamin D - that affect the metabolism of bones, kind of like the mortar that holds a strong wall together. Fruit and vegetable consumption alone is an independent predictor of stronger bones. Weight-bearing physical activity puts muscular force onto bones that challenges them to become stronger. It's important to keep the activity to moderate levels during development - the stress of intense training can negatively impact bone development. Minimizing stress reduces cortisol, a hormone that weakens bones, among its other toxic effects.
Calcium is still an essential mineral, for bone health and other important bodily functions. However, while dairy is a great source of calcium, despite the best efforts of the Dairy Board to convince us otherwise, dairy need not be its own food group. The Mediterranean dietary guidelines minimize dairy as its own food group, as does the Harvard School of Public Health - note the conspicuous inclusion of healthy oils in both images as well - important for metabolic and immune system function.
Nuts and seeds are a great source of calcium; eaten whole, or in their "butter" form, they're a delicious way to boost intake. Try almond butter on your toast, or add tahini (sesame seed butter) to your dips, soups and sauces. Green leafy vegetables contain calcium, and provide additional benefits of fiber and vitamin K, both helpful to bone health. Tofu (made from organic, non-GMO soy) is an excellent source of calcium; the phytoestrogenic effect of the soy may also benefit bone health after menopause. Stir-fried kale and tofu with a tahini sauce gives a powerful hit of not only calcium, but many other nutrients necessary for bone health.
Although I'm not generally an advocate of canned foods, I do like canned wild salmon or other cold-water fish with bones as a source of both calcium and omega-3 fatty acids - use it to make delicious salmon burgers, or mix into a green salad. Strong bones require minimal inflammation, and the healthy fats from wild fish are a helpful way to reduce it in the body.
If you or your child do well with dairy (signs that you don't might include eczema, sinus congestion, frequent ear infections, digestive difficulties, or behaviour struggles - come see me to discuss if a trial elimination might be a good idea), it can definitely be included in a balanced diet. Goat and sheep products are often better tolerated than cow, and have a pleasant flavour. There are many delicious varieties of cheese from around the world to try. Our family loves fermented dairy in the form of yogurt as an excellent way to support healthy gut bacteria - it's super easy to make at home, and you'll get more bacteria bang for your buck! See below for instructions how!
So get out with your kids to jump on a trampoline, swing around the playground, skip rope or have a dance party! Adults can go for a run or hit the gym for the same physical benefits, but it's not always as fun for some folks. The activity loads your bones to make them stronger, and helps to reduce the negative impacts of stress. Being outside while you do it gives that extra vitamin D that is so important. Eating a Mediterranean-style diet (lots of fruits and vegetables, whole grains, plant-based proteins, healthy oils) will create the best possible nutritional environment for bones. It's so important to create an opportunity for kids' bones to develop properly, and for those of us who are past that prime time, we can keep our bones as strong as possible using the same principles. Have fun!
It's that time of year. It's dark; it's cold; the bills from December's indulgences are rolling in. It's a tough time of year to feel upbeat and energetic. I want to channel a little black bear and just curl up in my cave until the spring. I know I'm not alone. We just passed "Blue Monday", apparently the most depressing day of the year. Whether or not it's a PR stunt, a significant number of adults struggle in the winter with energy and mood that's lower than they want it to be. There are many things that can sap energy and depress mood, but after obvious disease processes are properly ruled out and managed, we're left with what we call a "functional" concern: there's nothing pathological, but the body just isn't functioning at its best.
In my experience - both clinically and personally - there are a few common contributors. The first is inadequate sleep. This might seem really obvious, but many folks simply don't get as much sleep as they need. Sleep is when we rest, heal, regenerate the wear and tear of our waking hours. Most people do not function well on six hours a night, and many people don't sleep well, even if they're in bed. Inadequate quantity or quality of sleep increases our body's stress response, a known contributor to low energy and low mood. The solution? It can be as simple as getting to bed at a reasonable hour, and there are many effective strategies we can explore if there are difficulties initiating or maintaining sleep.
The second issue is often a poor diet. The body needs foods rich in vitamins, minerals and phytonutrients - not from supplements, but from food. We need adequate proteins, complex carbohydrates and healthy oils to maintain blood sugar, and plenty of fibre to clear out waste products that can weigh us down and make us sluggish. Abundant fruits and vegetables help protect our bodies from oxidative stress and inflammation, both of which sap energy and drag down mood. It's tough to eat a good diet with a busy lifestyle. I can help with simple strategies for convenience, meal planning and improving what's going down the hatch.
The third issue is physical activity. It's not very often that the problem is too much exercise, although over-training can be an issue for some. Most people tend to not do enough. The minimum recommended for basic healthy functioning is 150 minutes per week of moderate to vigorous activity - that's 30 minutes, five times a week, of something that gets your heart going. It could be skating, swimming, playing at the playground, shooting hoops, or dancing - ideally, it would be something you actually enjoy! It's a particularly interesting one, because low energy and low mood are things that stops many folks from exercising. However, energy and mood both tend to increase as activity levels do. Exercise also improves the ability to think clearly, sleep quality, bowel movements ... all of which has the effect of improving energy. Think of it as an investment. Despite the cold weather, exercising outside might increase the benefits even more!
There are certainly other factors that can drag down energy ... stress, physical illness, pain, worry ... everyone has a different story. Beyond the basics, there are a range of herbs and supplements that can address your unique needs. Come on in and we can figure out what will work for you!