Improving Your Sleep

Several people are concerned about their sleep. They wonder how to get more sleep, how they can improve their sleep quality, how to stop waking up in the middle of the night, how to fall asleep faster, among others. For those who have a hard time sleeping, sleep is all they can think about - and who can blame them? Sleep is vitally important for our bodies; sleep is one of the only times our bodies heal. If we don't sleep, or sleep poorly, we can inhibit or slow down our bodies ability to heal. It also allows your mind to sort out what has gone through your day. Different ages require different amounts of sleep; that being said, 8 hrs does overlap with all of them (check out Foundations of Health: Sleep for more information).

Sleep Hygiene

An important practice to have to help ensure that you have good sleep, is good sleep hygiene. It’s pretty much the night time ritual that you do before you sleep, to wind down and promote good sleep. This includes discontinuing any electronics for 1 hr or more before bed, using a night filter on your electronics as soon as the sun sets, and sleeping in a dark room with no lights. 

Electronics emit a blue light, which throws off our circadian rhythm, causing several people to have a difficult time falling asleep. The blue or white light from electronic devices are strong enough to make our bodies think it is day time, and as a result, it suppresses the production of melatonin by the body, making it harder for you go to sleep. Exposure to any light while sleeping could do this - especially if they are blue light, which can come from LED light bulbs; which is why it is best to sleep where it is completely dark.  If this is difficult to do, an easier way to do this would be to use a sleeping mask to mimic a dark room. 

Melatonin

Melatonin is a hormone that our pineal gland produces to allow us to go to sleep. It is suppose to be highest at night, when we are sleeping. The problem comes for those who are experiencing a lot of stress. Cortisol is known as the stress hormone, and the two of them have an inverse relationship. This means, that when melatonin is high, cortisol is low, and vise versa. Cortisol is suppose to be highest during the day, and there is a secondary peak in the mid-afternoon. However, people who are stressed can experience high cortisol at night, and this interferes with the concentration of melatonin your body can make. As a result, some people feel like their minds are racing, and are unable to stop it to go to sleep. Melatonin helps regulate the body’s circadian rhythm, and promotes sleep by improving the sleep wake cycle, and studies have shown that it can help decrease the time it takes to go to sleep, as well has increase overall sleep amounts (Psychology Today). 

Meditation 

I’ve heard different numbers for how much sleep a good 20 minute meditation is equivalent to. They are generally between 4-6 hrs of equivalent sleep. Meditation can be difficult to do, especially if it’s your first time doing it. It allows your mind and body to go into a deeper state of relaxation, where it can rest. Finding time for 20 minutes of meditation during the day can help you with your energy for the rest of the day, and meditating before you sleep can improve your quality of sleep. There's a thought out there that says meditation is about not thinking. Based on Sri Sri’s wisdom talks (The Art of Living), meditation is the “art of doing nothing.” What he means by this is, it’s the art of allowing yourself to do nothing - so you position yourself in such a way that your senses can have a break. This doesn’t mean to actively think, “do nothing or think nothing,” it means that if a thought comes to mind, you see it, and let it go. Like when you are looking out a window in the passenger seat. You let the images go past you. Because the mind doesn’t work like the body. If you actively work your body, it does amazing things. If you actively work your mind, it doesn’t work so well. How many of you at night actively attempt to go to sleep? It doesn’t work, you end up feeling more awake. If you were to meditate, and use no effort into sleeping, then you will be able to sleep easier. 

Happy Sleeping!

~ Dr. Charmagne

How to Support Your Body During the Stampede

The Stampede is here, and as we all know, the city is going to come alive! It is one of my favourite times of the year - I love seeing our city come to life, and people enjoying themselves. I also have some very fond memories of the Stampede. Along with coming alive, people tend to party hard. 

Now, how do you support your body, while partying hard, and not feeling like garbage the next day, and after Stampede is over? I will be providing some really easy tips you can use throughout the week to support your body, and allow you to enjoy this coming week to the fullest. The Foundations of Health will always serve you to support your body; however, these tips will also help specifically for the Stampede. 

1. Hydrate - Make sure you are drinking enough water. Being out and about, in the gorgeous sun, and drinking alcohol will dehydrate you. Drinking water will help your body clean out toxins, and hydrate your body. It will allow your organs to be functioning better by providing them a way to eliminate their metabolites more efficiently - including helping to regulate your bowel movements (Harvard Health Publishing - Harvard Medical School). If you are becoming dehydrated, you can also add some electrolytes to balance the minerals found in your bloodstream. This becomes more important when you drink a large volume of water at one time.

2. N-acetyl-cystine (NAC) - If you have read some of my other blogs, you know how much I love this molecule. It is absolutely amazing, and helps to build up the master antioxidant in your body - glutathione. Glutathione is used in a number of different processes in the body, including the liver, where it is used as a part of Phase I, and Phase II detoxification. These phases bind to toxins that go through your bloodstream, and allow your body to excrete them. 

3. B Complex - B vitamins are used in a number of different processes in your body, they can help provide energy, by being involved in the Kerb's Cycle (eg. Vitamin B1, and B3). Whereas vitamins B12 and folate are known to help with red blood cell development, and as a result, helps with transferring oxygen to the rest of the body, and carbon dioxide out of the body. Vitamin B1 (otherwise known as thiamine) in particular tends to become depleted with increased alcohol consumption. Thiamine is used to help certain enzymes that deal with the breakdown of carbohydrates (National Institute of Alcohol Abuse ad Alcoholism). When there is a deficiency present, the cells are not able to have enough thiamine, which means they have a harder time making energy (ATP), and can cause sub-optimal functioning of the brain. Therefore, taking a B Complex during the Stampede can help protect you from these effects, and allow your body to produce more energy to enjoy it!

Have a wonderful Stampede!

~ Dr. Charmagne

Breastfeeding Mama's Nutrition

Did you know that breast milk is amazing? It is entirely filled with the perfect nutrients needed for your baby, complete with antibodies to protect your baby from bacteria and viruses. These antibodies coat their entire lining and give them this protective shield. Breastfeeding babies tend to get sick less, and if they do get sick, it doesn't tend to last as long (Chantry, Cushing). However, all of that being said, what should the diet of Mama be?

Breast milk will always have the right nutrients for your baby. Every mother around the world has a different diet, and even in causes such as famines, breastmilk still had the proper nutrition needed for baby to thrive. So there is no particular diet Mama needs to be on to support the nutrients in her milk, the nutrients needed to make breast milk will go to the milk. As a result, having a healthy diet helps mom be healthy, helps her feel better, and replenish her stores. 

The nice thing about breastfeeding, is that Mama doesn't have to avoid any foods. She can enjoy the foods that she likes, and can drink coffee and alcohol (if you can drive, you can breastfeed) in moderation as well (without having to pump and dump). Eat as much food as you need to to be full, and drink as much as you need to stay hydrated. You may notice you are hungry, want to snack, or drink water more often, and that is because making milk takes energy and water. Adding fish oils is also helpful for Mama and baby, because as said before, baby will get all the omega-3s they need from your breastmilk - leaving you with whatever is left. This can be fine if you are regularly eating fish and taking omega-3 supplements; however, if you are not, it isn't good, and may be part of the reason for mommy brain, and postpartum depression (Hsu, Guesnet). When selecting a fish oil, find one that has more DHA (Docosahexaenoic Acid), because this is the one that is utilized for developing nervous systems and eye health (Echeverria, Guesnet). Vitamin D is often another consideration; vitamin D can be taken by Mama (6400 IU/day), and not have to supplement baby, or baby can be supplemented with vitamin D, if they aren't able to have adequate sun exposure (Hollis). 

Other than those last 2 recommendations, Mama's diet can be whatever she wants it to be. Having a healthier diet will benefit Mama more than baby, so I would encourage Mama's diet to be healthier (Foundations of Health - Diet), with other foods thrown in moderation. 

You've got this!

~ Dr. Charmagne

Managing Your Allergies

With spring finally making it's way here, we can all bath in the wonderful warmth that is spring. However, along with spring, comes pollen - and hay fever. It can be unbearable going through your days with a runny nose, red eyes, and a general sense of "this sucks." Here are a few things you can do to help decrease these symptoms.

Gut health

70-80% of your immune system is found in your gut, and as a result, it play a very important role in balancing your immune system (Vighi). As such, it makes sense to start here, since allergies are an immune response to something outside yourself (includes food, and environment). One way to heal the gut is by eliminating any food sensitivities you have from your diet. This way, your gut can start to heal since it is not constantly being bombarded by reactive foods. The best way to see which foods you are sensitive to is by doing the Elimination Diet, which can last 4-6 weeks, plus a food reintroduction phase - where you DO NOT add any foods that you are anaphylaxis too - which can make it last quite a while. That being said, it is the most accurate way of finding out which foods you are sensitive to. Another way is by doing an IgG test, that you can ask your Naturopathic Doctor or me about. This test is an easy finger prick, and the results tell you which foods your body is sensitive to, based on that finger prick. It saves you from having to commit to a diet and reintroduction phase; however it is not 100% accurate, and there can be foods that it misses, or foods that it added for one reason or another.

Probiotics

Probiotics help regulate your immune system, by interacting with immune cells found in your intestinal track. These interactions have cascading effects throughout your body, depending of the bacteria. Different strains of bacteria can help modulate in different ways, by either exerting immune-activation, deviation, regulation, or suppression responses (Hardy). As such, it is important to know which probiotic you are looking for, and how it effects the immune system. For allergies in particular, Lactobacillus plantarum, Lactobacillus lactis, Bifidobacteria longum, Bifidobacteria breve  (Hardy) are the probiotics that have been seen to improve symptoms of allergies. They are able to do this by modulating the immune system and shifting it from a more reactive state to one that is not. 

Isoquercetin or Quercetin

Quercetin has been used and recommended for control of allergy symptoms, among other things. It is found in a number of herbs, fruits, and vegetables including: apples, berries, green tea, onions, etc. Quercetin is helpful for allergies because it is able to stabilize mast cells and prevent them from releasing histamine (Natural Medicine, Li) - which causes you to have your allergic symptoms. Quercetin on its own may not be enough to manage your allergy symptoms, and is often recommended with Vitamin C, because they work synergistically. Lastly, I have switched to recommended Isoquercetin instead of quercetin because it is more bioavailable to your body, it is 40 time more absorbed (Valentová). 

Stinging Nettle

Stinging nettle is an amazing herb, full of minerals, and helpful for a number of different ailments. They are also a natural anti-histamine (Roschek), without the sedative effect of pharmaceutical anti-histamines. It can be taken as a tea (1-2 tsp/cup, let steep for 15-20 minutes; and drink 2-3 x day), or as a capsule. Find capsules that use freeze dried stinging nettle, for the most effective relief. This herb is safe to sure during pregnancy.

~ Dr. Charmagne

Preconception

Preconception is when couples start planning on having a baby, and preparing with what they think will improve their chance of conceiving. This period can be filled with stress and expectation - on yourself and your partner. This expectation can be counterproductive, and in some cases, cause quite a bit of tension. Know that you may not conceive the first time you try - and that is completely normal! Medically speaking, it's not considered infertility until you have tried for over 1 year - that being said, it wouldn't be considered infertility if you have only tried a handful of times within that 1 year.

Preconception is the perfect time to address diet and lifestyle changes with both partners. Lifestyle can heavily impact rates of fertility (to find out how you can improve your Foundation of Health, check our my series about it here). Being overweight, has a tendency to increase risk of malformation in the developing baby, and poses a greater risk for complications later on in pregnancy for Mama and babe (Zeynep), while decreasing sperm count, quality, and mobility in men (Ramaraju). The good news, is this is modifiable! Which means you have the power to change this factor! And what makes it even better, is the weight loss doesn't have to be dramatic - losing 5-10% can improve ovulation and fertility! Another lifestyle change that can have a huge impact of your fertility is quitting smoking. Smoking causes can increase infertility by 60%,  increase miscarriage, and risk of malformation in developing baby. 

Stress can be another influencing factor on fertility. If your mind and body is stressed, it isn't going to think you are safe to have a baby, and as a result, will suppress those functions until it thinks you are safe. Check out my other blog for tips and tricks to manage your stress. There's a high chance you may know someone, who wanted to have a baby, couldn't, and decided to adopt - just to conceive on their own shortly after. Yes, there can be a number of reasons why this happened; however, they also weren't putting that much pressure on themselves or their partners to conceive. 

It's nice to give your body 100 days to reboot from all of these changes. It takes at least 3 cycles for a woman to improve fertility and decrease risks, this is because the ova (eggs) are susceptible to damage 100 days before ovulation. As for men, it takes 72-116 days for sperm to mature, and during that time, they are also susceptible to damage. Rebooting your body during these 100 days is an amazing way to give your body the time it needs to optimize your fertility. During this time, be gentle with yourself, practise self-care via taking care of your body via healthy diet and activity, and any additional lifestyle changes you want to implement. You have enough pressures in your life, you don't have to add the stress about fertility on it as well. Practice this for 100 days, with no expectations, and be gentle with yourself.

There are also supplements and vitamins that you can take to improve fertility (eg. CoenzymeQ 10, and omega-3s); however, these basics are much more important, and in some cases, this is all couples need to conceive. If you have been working on this already, and are still having a difficult time. Book in with someone to help guid you, and who can make specific recommendations for you and your partner - because after all, it takes two to tango. Fertility isn't isolated to a single gender. 

Warmly, 

~ Dr. Charmagne

Breastfeeding Series - Self Expression

Self expression is a useful tool to have especially before going into labour. It allows you to collect some colostrum before your baby comes into this world, allowing you to start a stockpile of breastmilk for when you want to go out, or let your partner feed your baby. As an added bonus, if for any reason - doctors or nurses are worried about baby's blood sugar, or baby has jaundice, for example - you can give your baby expressed colostrum instead of formula. 

Colostrum is what your breasts produce before they start making breastmilk. It is yellowish in colour, and has a very viscous and sticky consistency. Some liken it to honey. Colostrum is absolutely amazing and perfect for your baby, especially the first few days of breastfeeding, when your baby's stomach is the size of a grape, and their intestines have not been exposed to any bacteria. Colostrum is rich in antibodies, as your baby drinks it, it coats their stomach and gut - protecting your baby from bacteria. As a result, colostrum is high in protein, and lower in fat than in breastmilk. That being said, it is the perfect transitional food to the outside world because your baby has not had to use their digestive tracts in utero, so they get a few days to practice before breastmilk comes in. 

When you start self expression, you may not collect anything the first few times. Don't be discouraged if you don't collect anything the first few attempts, or if you only collect drops. Collecting drops is amazing, and it will build up! You can collect the expressed milk into a cup or spoon, then use a syringe to collect all of it. Make sure you label it with the date before putting them into the freezer. Let your care providers know you have expressed milk to use instead of formula, so they can let you know when you need to use it. 

Stanford Medicine made an instructional video that shows you the steps of how to hand expression. This is one way you can self express. There are other ways as well - including compressing the breast, pulling back towards the ribs, and pushing forward towards the nipples (instead of compressing more there), among others. Try different ways, some might work better than others, and which ever one works for you is the perfect one for you and your body. 

~Dr. Charmagne 

Foundations of Health - Stress Management

In this article, I will be talking about 1 Pillar of Health - Activity, and what you can do to have this foundation. These foundations is an awesome start to work towards your health goals, but if you have other underlying conditions, this is the first step. To accelerate your health journey and make sure you are going in the right direction, book an appointment with someone you trust and can work with.

Stress

Stress affects everything in your body. It is difficult for your body to digest and absorb nutrients from your meals if you are stressed since your body is in sympathetic mode. Sympathetic mode is when you go into a "fight, flight, (and more recently) or freeze" state. When you are in this state, your body prioritizes these actions by pumping blood to the heart and muscles so that you can fight or run, but at the same time, it decreases the flow of blood to your intestine and stomach. As a result, your digestive system is suppressed, and you don't digest your food or absorb the nutrients, which can cascade to different effects, such as being tired. Your body doesn't differentiate between life threatening stress and having-to-meet-a-deadline stress, your body reacts the same regardless. 

To heal, you need to switch your mode from sympathetic, to parasympathetic. Parasympathetic is the "rest, digest, and repair" mode, where your body can nourish itself and heal. This is the mode you want to be in when you are eating and sleeping, that way your body can do these functions optimally; otherwise, you will not be able to recover and nourish your body fully. An easy way to do this is by using breathing techniques. The one I generally recommend is the Square breathing technique, where you breath in for 4 seconds, then hold it for 4 seconds, exhale for 4 seconds, and then hold again for 4 seconds, before continuing this kind of breathing for a few cycles (try 5-10 cycles, you can do more if you want to). Doing this puts you into the parasympathetic mode, and is also a great way to help with anxiety.

One of the best ways to help relieve and manage stress is by physically active. Being active gives you a great outlet to let out your emotions, and allows you to express it. If you're really frustrated or angry, doing contact sports can be helpful since you get to hit a punching bag and let it go. If you feel really emotional, dancing is a beautiful way to express that feeling, and to let it go. This way to help relieve stress is related to the Activity part of the Foundations of Health, and as you may have gleaned, stress related to all parts of the foundation.

Another way to help manage your stress is by journalling, this way you are able to reduce the stress from your mind. You are able to express yourself in words - unfiltered. Express how you are really feeling and not have to censor yourself from saying certain things. This can be very liberating, especially if you find that you have to censor or filter yourself the entire day. This lets you be you, all of you, without fear of judgement. 

Lastly, there are herb that you can use to help your mind and body cope with stress better. These herbs are said to be adaptogens in the botanical world, and though they will all generally help you with stress, some of them are better than others - especially depending on your constitution and how you are currently doing with the stress. Some herbs are good for long time use, while others are better for short term use. The herbs for short term use tend to use your nutritional and energy stores to help you get through the stressful situation - which can be good, if you have those stores. The ones for long term use tend to be also very nutritive for the body, which is why you can use them for long term. It is best to talk to a health provider with herbal knowledge to determine which is the best one for you.

Happy breathing!

~Dr. Charmagne

Foundations of Health - Activity

In this article, I will be talking about 1 Pillar of Health - Activity, and what you can do to have this foundation. These foundations is an awesome start to work towards your health goals, but if you have other underlying conditions, this is the first step. To accelerate your health journey and make sure you are going in the right direction, book an appointment with someone you trust and can work with.

Activity

Movement is important for the body, for mood, and energy, among other things. It has been seen to be more effective than some antidepressants when it comes to depression, and it is an excellent way of managing stress by giving you an stress outlet.

When you are first starting out, it is important to start of small, especially if you haven’t been active for a very long time. This can be something like walking for 20 minutes/day. Commit to doing this for at least 20 days, and watch how your mood and energy change as you begin to make this a regular part of your life. Afterwards, you can gradually increase the difficulty of the activity by either increasing the time to 30 minutes/day or by changing it up to jogging based on how you feel you are doing. Continue to gradually increasing the difficulty as you see fit (you can increase the time again, or change it up to running). Afterwards, you will be doing compound exercises, this is where you are training more than one muscle group at a time. You can do this by doing squats, lunges, push ups, etc.

A good workout should make you feel good - like you just worked out, and have achieved something - not completely ruined or exhausted. If you do not enjoy going to the gym, find an activity that you enjoy. This can be anything you want it to be, whether its yoga, soccer, swimming, martial arts, dancing, etc,. and make a commitment to do that regularly. You'll notice how much more energy, and how much lighter you feel after making this a habit.

Happy moving!

~Dr. Charmagne

Foundations of Health - Sleep

In this article, I will be talking about 1 Pillar of Health - Sleep, and what you can do to have this foundation. These foundations is an awesome start to work towards your health goals, but if you have other underlying conditions, this is the first step. To accelerate your health journey and make sure you are going in the right direction, book an appointment with someone you trust and can work with.

Sleep

Sleep is very important to help your body heal and your mind sort out what has gone through your day. Different ages require different amounts of sleep, but 8 hrs does overlap with all of them.

• Newborns (0-3 months):14-17 hours each day 

• Infants (4-11 months): 12-15 hours 

• Toddlers (1-2 years): 11-14 hours 

• Preschoolers (3-5): 10-13 hours 

• School age children (6-13):  9-11 hours 

• Teenagers (14-17):  8-10 hours 

• Younger adults (18-25): 7-9 hours 

• Adults (26-64): 7-9 hours

• Older adults (65+): 7-8 hours  (National Sleep Foundation)

A way you can increase the quality of your sleep is by having good sleep hygiene.  This includes discontinuing any electronics for at least an hour before bed, using a night filter on your electronics as soon as the sun sets, and sleeping in a dark room with no lights on, and having a night time ritual (where you wind down, eg. you can take a bath, meditate, or read a novel).

Electronics emit a blue light, which throws off our circadian rhythm, and suppressing the production of melatonin. Melatonin is the hormone our bodies make to help us get into deep sleep to heal and recover. With the suppression of melatonin, it becomes difficult for us to get into deep sleep, or to fall asleep at all, especially with the compounding effect of the light throwing off our circadian rhythm. Exposure to any light while sleeping could do this - especially if they are blue light - which can come from LED light bulbs. This is why it is best to sleep in complete darkness; however, if this is not possible, you can mimic having a dark room by using a sleeping mask. Another thing that could help you go to sleep easier would be using a white noise machine to drown out outside noises, it sounds very similar to the ocean, and is very relaxing. 

Happy sleeping!

~ Dr. Charmagne

Foundations of Health - Diet

In this article, I will be talking about 1 Pillar of Health - Diet, and what you can do to have this foundation. These foundations is an awesome start to work towards your health goals, but if you have other underlying conditions, this is the first step. To accelerate your health journey and make sure you are going in the right direction, book an appointment with someone you trust and can work with.

Diet

When you look at your plate, does it look plain? How many colours do you see? It is important to have as many colours as possible on your plate to fill in the gaps in nutrition that each portion has. Eat the rainbow of plants that nature provides - that way you can get a number of different phytonutrients from all of them. For example, blueberries are very rich in anthocyanes, which is a strong antioxidant, and it is found in that nice blue, red, or purple pigment found in berries. Whereas, dark leafy greens provide a lot of minerals and vitamins, such as magnesium found in the chlorophyll of plants, which aren’t found in the same concentrations in berries.

Do you have some sort of protein on your plate? Then you need protein to help your body produce the vital things your body uses to function, like receptors, and enzymes. It also helps you maintain your energy throughout the day. If you notice you have an energy crash in the afternoon? Ask yourself if your breakfast and lunch have protein, and if it doesn't, add some in. You'll notice that you experience these crashes less often. 

Lastly, fats are very important in terms of energy and satiety. There are several fat receptors in your stomach, and if you are able to bind all of them to fat molecules - from healthy fats - then you are telling your body that you have had enough food, and that you don’t need to eat any more. You become full longer, and you give your body the building blocks it needs to make the cellular membranes in your body, as well as hormones. Just make sure you are eating health fats, such as olive oil, nuts, coconut oil, fish oil, etc.

Picture from Bauman College

Happy eating!

~ Dr. Charmagne

Ways to Prevent and Decrease Atherosclerosis

February is Heart Health Month! So what better time to talk about heart health than today? Based on Statistics Canada, Cardiovascular disease is the number 2 cause of death in Canada, after cancer, for both  men and women. 

The heart is constantly pumping throughout your life, allowing the various parts of your body to get the nutrients and oxygen it needs, but also allowing the circulating blood to transport the waste products to be excreted. One of the key things that affects the heart is atherosclerosis. Atherosclerosis is caused when plaques clinging to the insides of the  arteries, causing the flow of blood to be restricted. These plaques are caused when fat sticks to the side of the arteries; this fat can then bind to other things found in the blood, as well as calcium, making them hard. As a result of the narrowing of these arteries, the amount of nutrition and oxygen getting to different parts of the body decreases (depending on where the plaque is). Also, when parts of this plaque break off, it can cause heart attacks and strokes by blocking off supply in the heart or the brain. So the question becomes: how can I prevent or reverse atherosclerosis? 

Pomegranate juice - is full of antioxidants, and minerals. There have been a few studies suggesting that it has anti-atherogenic abilities, allowing it to help break down plaques and decrease or prevent them from forming (Hamoud). It is also able to help decrease blood pressure, which is a known cardiovascular risk factor. Pomegranate extract was shown to decrease diastolic blood pressure (Stockton).

Fish oils - can help change your cholesterol ratio by increasing HDL and decreasing LDL - which is what you want. The HDL is able to transport LDL to the liver, and therefore prevent the LDL from becoming older and causing oxidative stress on the body. When LDL becomes oxidized, it becomes dangerous; and the body, being so smart, tries to isolate the LDL. So different parts of the blood will bind to it to try to prevent it from causing harm, but as a result, it becomes a plaque. Taking fish oils, will help shift this ratio and allow you to have more HDL, helping your body be in less oxidative stress by moving the LDL to where it needs to go. Fish oils are also have anti-inflammatory effects - especially Eicosapentaenoic Acid (EPA) (Mori); that's why when you purchase your fish oils, you should make sure that it has a high EPA:DHA ratio. Due to these effects of fish oil, it is able to improve cardiovascular health (Zeng; Saber). 

Exercise - is another great way to increase HDL cholesterol, and decrease weight. It also helps regulate your glucose levels, decrease blood pressure, and allow your hear to become more efficient (it is a muscle after all), by making it stronger it improves heart function. Glucose is very reactive when it is not being regulated; unregulated high glucose can cause various organs to become damaged - including the heart. So being able to regulate glucose through other means, such as exercise, allows you to help your body regulate it. 

Eat more vegetables and fruits - gives your body the needed building blocks needed to help keep your body healthy (Zhang). They are also rich in fibre, vitamins, and antioxidants, allowing your body to have access to what it needs and use the antioxidants to prevent the oxidization of certain things like LDL cholesterol. Having a healthy diet will also help decrease body weight, and therefore have less central adipose tissue, which is harmful to the body and organs. The one diet that gets the most publicity is the Mediterranean Diet (Rosato). The Mediterranean Diet includes a high intake of vegetables, fruits and lean meats, and oils (nuts and olive oil). Olive oil has been found to decrease atherosclerosis by acting as an anti-inflammatory, and decreasing inflammatory biomarkers (Wongwarawipat).

~ Dr. Charmagne

Another Year, Another Beginning

My favourite thing about a new year, is the concept of it being a new beginning - a new you. People will make resolutions, all positive ones, whether it is to lose weight and become healthier in the process, or finish a course, or do something you've always wanted to do. All of these goals help you become an improved you, with more life experiences. 

However, it has become a joke that most of these resolutions fail within the first 2 weeks of the new year. I often use the word goal instead of resolution because I feel like resolution has lost it's meaning. Resolution means to make "a firm decision to do or not to do something," and how can a decision that falls through be firm? So using the word "goal" to give some flexibility, as long as you achieve or have made progress to achieve your goal, you have improved yourself. 

Here are 3 things that I've found to help achieve the resolutions that I've made. I hope you find them useful.

Decide on your goals - A good way to start improving yourself, is to set goals for yourself to achieve. Let your heart guide you, and pick something you want to improve upon. What do you want to achieve by the end of the year? Also write the steps that are needed to accomplish this goal. Eg. If you want to get a certain mark at school, you need to break up the curriculum and focus your energy accordingly. 

Make a flow chart - Have the year in the middle, along with all of the goals/resolutions you have for yourself. From each goal, write things that you have to do to achieve it. For example, if you wanted to lose weight, you would write exercise, or eat more nutrient dense foods. Do this for all of your goals, and place this chart somewhere you can see it every day as a reminder.

Have a daily to do list - If we were to take the weight loss example, you would want to eat more nutrient dense foods everyday, and exercise everyday. You would write these down, and at the end of the day, have the satisfaction of knowing you are getting closer to your goal, and checking off that box. As the day goes on, you would choose to do these things, and slowly, you will be able to achieve your goals - because after all - anything worth having takes time.

Bonus - If you have a friend with the same goals as you, you can make plans to get together to achieve them. Whether it is exercising, learning to cook nutrient dense foods, support, trying something new, it is always better and more enjoyable when you are accomplishing something with another person.

By the time the end of the year comes, you will have achieved or made your way to achieving your goals. Do not be discouraged by set backs - they will come, it's a part of living - just get back on, and remember what it is YOU want to achieve. 

~ Dr. Charmagne

Ways to Improve Dry Skin

Living in Calgary, you think my skin would get use to the dryness, but when winter hits, my skin still has to adjust. The winters are more dry than the summer, at last in the summer, you are drinking more water with the heat there to remind you to drink. The same isn't true for the winter. There is a tendency to drink warm drinks - most of which isn't water - and some of them make you more dehydrated. 

Here are my go to's when winter hits, and my skin needs most moisture:

Drink more water - There is a tendency to drink warmer beverages during the winter, whether it's coffee or hot chocolate. Holding a warm cup also helps you warm your hands - or defrost them from the outside. But they don't hydrate you, so I've been opting for hot water, or hot teas (matcha is my favourite) - these drinks help to hydrate your body throughout the day. Drinking water first thing in the morning can also help hydrate your body and get it ready for the day.

Fish oil - The cells of our bodies are made up of phospholipids, which are made up of lipids (aka fat) - this includes your skin. So the best way to help your cells is by eating healthy fats, so that your body can use that as a building block for your skin and organs. By doing this, the body's ability to retain moisture increases. Barcelos, et al found that omega 3 oils, found in fish oil was able to restore and improve the integrity of the skin.

Using oil as a moisturizer - Oils are fantastic moisturizers! Contrary to popular belief, oil does not clog the skin. Olive oil is able to penetrate the skin, and moisturize from there, but it doesn't provide a barrier. This leaves the top of your skin vulnerable to dryness. Coconut oil is also a fantastic moisturizing oil, but it tends to stay on the top of your skin, and not moisturize the deeper layers like olive oil - the same can be said for avocado oil. The best thing to do is combine your oils, so they can work synergistically to moisturize your all of the layers of your skin. You can also add a few drops of essential oils of your choice (I use lavender, and tea tree) to add some aromatherapy when you moisturize. Try a few oils, and see which ones your skin enjoys, there are a number of amazing oils that are often recommended for the face, you can add some of these oils to your combination as well, but I wouldn't make it the main oil, because it can get quite expensive. Sweet almond oil is also a good choice instead of olive oil. Savy Homemade has a few really nice recipes on making your own body oils.

Milk baths - Use milk with a high fat content, and warm it gently before adding your choice of essential oil(s) (6 drops all of oil all together). Run your bath to the temperature that you want, and pour the milk + essential oils into the tube. Soak for as long as you wish (or the water allows before turning cold), then rinse off in the shower, and apply your choice oil. Milk contains a number of different vitamins and minerals that help the skin heal externally, along with small amounts of lactic acid to gently exfoliate the skin, decrease hyperpigmentation, and decrease acne by balancing the acid mantle. The milk bath helps to hydrate your skin with the fats and proteins found in the milk.

~Dr. Charmagne

Pregnancy & Delivery Support

Expecting a baby is very exciting - but also nerve racking. Let’s be honest - the best things in life occur when these two emotions are experienced together!

There are literally hundreds of books, websites, and opinions out there, exploring pregnancy and newborn health. Choosing your health team is key to navigating your way through all the information. Consider having a Naturopathic Doctor who specializes in pregnancy and lactation on your team. Naturopathic doctors provide science based, safe, holistic medical advice to help complement your obstetrical care. 

Select few NDs have also received additional training to assist women in birth as a doula.  Birth Doulas have a long history - some people say as far back to Aristotle's time. Doulas are trained to provide techniques to assist in pain reduction - such as visualization, massage, counter-pressure, and movement. Coupled with the skills that are uniquely at the disposal of a trained Naturopathic Doctor (acupressure and homeopathy to name a few)- a ND/Doula is an outstanding option to consider. You can read more about the benefits of having a doula here. 

Birth is only the beginning of this life-changing time for a family...breastfeeding is often an overwhelming hurdle for many women. There is natural uncertainty and often rough patches along the way. Lactation Consultants are specifically trained to help Mothers with latching, milk supply, nipple pain, mastitis, and more. They are amazing at reassuring Mothers. Naturopathic therapies work exceptionally well for lactation needs - supply issues respond well to botanical medicine, homeopathy and acupuncture. This type of support has been shown to increase breastfeeding rates and durations, allowing Mothers to achieve their breastfeeding goals.  To read about some Do's and Don'ts have I have learned, read here. 

I am dedicated to ensuring Mothers and their children have the best possible start in life together!  As a Licenced ND with training as a birth doula and lactation specialist, my unique approach offers truly holistic medical care. I hope to meet you soon and join you on your journey!

You are welcome to book a complementary 15 minute meet and greet to answer any further questions you may have.

~ Dr. Charmagne

Taking Care of Your Mental Health

I am happiest when I connect with people. When I feel that connection, it feels like I've become closer to the people I talk with - even if we've been friends for 10+ years. You can get this feeling by talking to people online, but it's not the same as being with those people in person. The experience is always richer, and more memorable. Your heart soars.

However, it is hard to connect with people when you don't feel like it, and sometimes you may not even know why. You might feel exhausted, that there's no point in going out, that you would just bring everyone else's mood down. But it isn't about any of that. It is about your mental well-being, and what you need to do to help pick yourself up so that you can enjoy and live your life to the fullest. It is said that life is a present, and it can most definitely be.

Positive Self Coaching

Everyone talks to themselves in one way or the other, we all have that voice in our heads that speaks a certain way. For most of us, that voice puts us down. It tells you that you're not good enough, that you suck, that you aren't worth it, the list goes on. It knows your weak spots and will exploit them. For many, this is the only voice they hear. But it is not your voice, it is not you. Change the way you speak to yourself. Be kind to yourself - like you would to your best friend. It is difficult changing that voice to one of love, when it has been so negative for so long. But it can be done. I know it sounds cheesy, but calling yourself "love" can be one way to start the change. In addition to bringing more love to yourself by calling yourself love, you remind yourself that you should practice self-love. 

Support Groups

It is important for you to know that you are not alone - you don't ever have to be alone. There are people experiencing similar things, and when these people come together and support each other, something magical happens. Along with finding a group of people that can support you, new friendships can be made, along with a sense of purpose. This group can be whoever you want it to be. For me it's my friends and family, for others it is a group going through similar difficulties such as depression, anxiety, PTSD, alcoholism, etc. The following link to support groups found in Calgary:

• Elements - Calgary Mental Health Centre

• MeetUp

• OBAD

• Support Works

Gratitude Journaling

Many people say that gratefulness is the key to happiness (Huffington Post). Gratitude journaling is an amazing exercise to practice daily, and helps to gently change your attitude to one of gratitude. It allows you to see a different perspective, be more empathetic, create a deeper understanding of yourself, and keep things in perspective. Having this journal can also be useful when your mood is lower as a way to remind you of all the things in your life that brings you happiness. 

Going Outside

There are so many beautiful things to behold outside, whether it's a tender interaction between two people, seeing someone helping another, the fluffy clouds passing by, feeling the wind caress your face, or the beautiful changing colours of the leaves. There are things you can enjoy. Do the things you've always wanted to try. There's no pressure trying to placate another person, and you can do everything at your leisure, there are no time constraints to see another place unless you want to. After a few times, this is very liberating, this kind of independence is beautiful and something to savor. 

Finding Your Purpose

This one is really important. Finding your purpose will give you the energy to get out of bed on the days you really don't want to. It gives you that extra push because there is something you are trying to achieve. Generally, the purpose isn't material-based. It is something bigger than yourself that you can dedicate your life to. For some, it's providing for their family, for others is taking care of their beloved pet, and yet, for others, it's helping or supporting someone get through something going on in their lives. Finding your purpose can be difficult, so one way to start finding your own purpose is by learning more and discovering who you are. Your purpose can be whatever you want it to be, and it makes you feel like there's a reason you are here.

Remember, it is completely normal for you not to be happy every single moment of your life. It is okay to feel "blah," it's ok for you to feel down, content, etc. These emotions are not bad and are often needed in life. Life ebbs and flows, and your mood will change accordingly. Social media has made it easier for people to show the best parts of their lives, the parts they feel alive - but behind the scenes, their moods can quite often, be the opposite of what they are displaying. 

With lots of Love,

~Dr. Charmagne

Back to School - Strengthening Your Little One's Immune System

As a little girl, I loved school. Yes, I was a nerd (and still am), but I loved going to school to be with my friends. I felt connected at school. I was able to build long lasting friendships with classmates. However, I tended to get sick quite often, especially with tonsilitis (that has left my tonsils quite large), colds and flus, ear infections, and stomach aches; the list goes on. When I was sick, I didn't go to school, I stayed home. But I loved school and I loved seeing my friends just as I loved learning, so I hated missing school. 

Whether your little ones love or hate school, it is important for them to go, and regardless of if they are in school or not, it's always unfortunate to have a sick child. Luckily, there are a few things that you can do to help boost their immune systems, which helps fight off the infections better and also lessens the severity if they do happen to fall ill. 

There are the common methods that everyone talks about: Vitamin C, probiotics and Vitamin D. These are staples in helping to boost and regulate the immune system, but they are also supplements. I'll be talking about these 3, along with some lifestyle and dietary things you can do to help boost the immune system of you and your kids. 

Eat lots of vegetables and fruits

Eating a healthy diet is one of the 3 Pillars of Health (the other 2 being sleep and exercise). Having half a plate full of vegetables ensures that you are getting enough nutrients and fibre in your diet. I also like to tell my patients to eat "as many colours of the rainbow" as they can. Doing this allows them to have as many different phytonutrients as possible. Not all phytonutrients do the same thing, but they are beneficial in their own way. These phytonutrients tend to be different based on the colour of the vegetable and fruit. Rich purples, reds, and blues are rich in anthocyanin (Journal of Biomedicine and Biotechnology) - which is a strong antioxidant, and anti-inflammatory, that can help your body be at it's best.

Exercise or Play

Being active strengthens our bodies by keeping our cardiovascular systems healthy and strengthening our bones (MedlinePlus). Everyone knows that exercising is good for you, but no one understands how it improves the immune system. Some of the theories I've read and liked included: 

• Increased body temperature during and after the workout deters microbes from replicating and allows your body's defence system to work more optimally - the same way a fever works.

• Faster blood flow and changes in your antibodies allows them to move through your body faster, catch and neutralize microbes they encounter. 

• Exercise helps to manage stress, and therefore, decreases incidences of illness.

Studies have shown that moderate exercise has the best immunomodulating effects, and that doing regular, strenuous activity can be detrimental to the immune system (Clinical Sports Medicine)

Sleep

Sleep is very important for the body and health. This is the time that the body recovers from the day's hustle and bustle, the stress inflicted to it mentally, and physically. The body recovers and heals, and builds up resources to be used the next day. Sleep can be called the best anti-oxidant you can give your body (American Journal of Physiology). Sleep and many immune functions are both influenced by the 24-hour circadian rhythm. Your body adjusts which immune cells are active throughout your sleep-wake cycle. Immune cells that actively kill bacteria and diseased cells (NK cells) are more active during the day, when you are active; while memory T cells and cells that haven't matured are the most active at night (Pflügers Archiv). Therefore, it is important that your child gets enough sleep; below is a chart of recommended hours of sleep needed for children depending on their age:

From National Sleep Foundation

Vitamin C 

Vitamin C has been known to support and improve the function of the immune system and decreases the duration of the common cold. The mechanism of how vitamin C is able to do this is still not clear, but it is needed for certain cells of the immune system (phagocytes and T-cells) to function properly. These cells track, mark, and eat invading microbes. Vitamin C supplementation was seen to reduce viral infection and replication of the Epstein-Barr Virus (aka Mono) (Medical Science Monitor). Your body has it's own absorption limit when it comes to vitamin C. In Naturopathic School, my professor would challenge us to find our limit - take and measure the amount of vitamin C it takes you to have a Bowel Movement (BM) (because it will cause you to have a BM if you take too much, as a side effect). Knowing this number can be really useful because when you are sick, your body can absorb more vitamin C, as it uses more of it to fight off the invading microb (J. Prousky).

Probiotics

70-80% of your immune system is in your gut (Clinical & Experimental Immunology). Your gut is covered in bacteria, which is often referred to as your microbiota, or gut flora. These bacteria help regulate your immune system and crowd out pathogenic bacteria so that they can't take hold of your intestine which can cause problems. Your natural microbiota is dependant on the way you were born - if you were born vaginally or through a Cesarean birth - because the first microbs you are exposed to start to inhabit your gut, so whether you were exposed to your mother's bacteria or the hospital's bacteria plays a large role in the bacteria that inhabit your gut. One way to influence your microbiota is by taking probiotics which have various immunomodulating abilities depending on the strain (Dr. David Williams).  Strains such as Bifidobacteria infantis are really good for immune modulation (Gut Microbes, FEMS Immunology and Medical Microbiology), whereas, Lactobacillus fermentum are good for atopic dermatitis (Archives of Disease in Childhood).

Vitamin D 

Vitamin D modulates the passive and active immune system since there are vitamin D receptors on B cells, T cells and antigen presenting cells (Journal of Investigative Medicine). There was a study showing that supplementation with vitamin D resulted in statistically decreased incidences of influenza. (American Journal of Clinical Nutrition). Vitamin D is also able to change the concentration of different T cells, moving it from a pro-inflammatory to more of a regulatory one - allowing your body to maintain self-tolerance, which is very important because you should not be reacting and attacking your own body (Journal of Immunology). 

~ Dr. Charmagne

Supporting Lung Health During Poor Air Quality

With the forest fires, we have been experiencing lower air quality. It was the worst this past Monday, with Environment Canada issuing a special air quality statement stating that most parts of the Calgary would be experiencing an Air Quality Health Index (AQHI) of 10, with higher numbers in the NW of the city. Right now the AQHI is at a 4, which is considered moderate risk to increase symptoms of pre-existing illnesses, such as asthma, or experience symptoms like difficulty breathing, coughing or irritated eyes (Alberta Environment and Parks). 

From Alberta Environment and Parks

I know I've been clearing my throat and coughing more over the past few days, and I know I'm not the only one. Alberta Health Services gave a few recommendations to help decrease your exposure to the smoke.

Alberta Health Services has advised the following for those who are susceptible to smoke, when the AQHI is high:

• Monitor your symptom and minimize physical activity outdoors

• Stay indoors with windows, doors and air circulation fans/vents closed - including in the car

• Run your car fan on re-circulate mode to avoid drawing in outdoor air

• Turn off air-conditioners or fans that bring outside air inside

• Turn down furnace thermostats and furnace fans to the minimum setting. Do not attempt to extinguish pilot light.

• Switch all floor registers to closed position.

• Close fire place dampers on wood burning fireplaces.

Here is a few more things you can do to support your lungs, clear out some of that built up mucous, and help your lungs feel like new. 

Get an air purifier 

These help clean out the pollutants in the air so that you can breath clean air. These are especially helpful if you have any pre-existing illnesses that make you sensitive to air quality. You can get these at places like Home Depot, Canadian Tire, etc. You could also opt for plant air purifiers, The Mind Unleashed has a beautiful infographic summarizing a study published by NASA that listed a number of plants that helped clean the air of various pollutants and toxins, such as formaldehyde. Though, you will need a few plants around your room before you start noticing a difference. 

Vitamin C

Vitamin C is an antioxidant and found in fruits and vegetables. Antioxidants protects the body from free radicals that can damage cells and as a result, damage organs. A higher intake of vitamin C protects the body by reducing the air pollution-induced oxidative stress in the body. Researches at Imperial College in London studied a population of patients hospitalized, the air quality, and the patient's levels of vitamin C. They noticed that there was a 35% increased risk of hospitalization for breathing-related issues for people with COPD or asthma for every 10 mcg/m3 increase of coarse particulate matter in the air. This number was 1.2 higher for people with low vitamin C levels.

N-acetylcystine (NAC)

NAC is used in the body to make glutathione (along with glycine and glutamine), which is often called the master antioxidant or the "Mother of All Antioxidants" of the body. It is one of the most abundant antioxidants in the body, is found along the extracellular epithelial lining fluid, and respiratory cells (from the trachea to the alveoli in the lungs) (Hindawi Biochemical Research International), with highest concentrations found in the liver. As a result, it is able to defend the body similarly to vitamin C, by protecting the body from free radicals and pollution-induced oxidative stress (PLOSone). Glutathione is a very strong anti-inflammatory in the body; therefore, it will be able to quell the inflammation that happens to lungs in the presence of pollution and other irritants. NAC is also a muoclytic - meaning that it helps make mucus less thick and stick, so it is easier to cough it up - which is nice if you've been having a hard time.

Olive Oil or Fish Oil

These two are known to help the cardiovascular system as antioxidants and anti-inflammatory, and as a result, studies were conducted to see if it could help with the respiratory system as well. Fish oil was found to be able to prevent and decrease the inflammation caused by pollution-related oxidation (The Guardian). Patients that took olive oil were able to increase tissue plasminogen activator right after they were exposed to concentrated ambient particulate. Plasminogen activator is a protein that is involved in breaking down blood clots (Medical News Today), protecting the vascular system from atherosclerosis as a result of endothelial (inner lining) dysfunction from the air pollution.

Smoking Cessation

For those who smoke and are looking for a way to stop smoking, there are apps you can use to help you through this portion of your journey. Consumers Advocate listed 2 apps that they like here, and they seem like really good apps that can help you track and see your progress - which is always exciting. The above recommendations can help support your lungs, but with constant exposure to the cigarette smoke, it won’t be as helpful.

Happy breathing!

- Dr. Charmagne

Breastfeeding Do's and Don'ts

When it comes to breastfeeding, everyone has an opinion, and everyone thinks their way is correct. It doesn't help that the information found on the internet is often contradictory, and that physicians, nurses, and lactation consultants have a difficult time agreeing if a baby has a tongue tie or not. So how does this leave mothers? Confused. Very confused. 

In the clinic, there is a number of moms that book appointments to have all of their questions and concerns addressed. To have someone they've met and trust answer questions, give tips on how to help with breastfeeding is very relieving.

I've learned several things from my amazing mentor, Janet Regts RN IBCLC, being at the clinic, here is a few Do's and Don'ts when it comes to breastfeeding:

Don't judge yourself

As women, we tend to judge ourselves harshly. Now add a baby, and you judge yourself 10x harder. There's no need to add undue pressure on yourself to be the perfect mother and wife. Do the best that you can, and trust that it is good enough. If that means you have to feed your baby formula so he is gaining weight while you work on increasing your milk supply, then feed your baby formula. If you give your baby a few bottles of formula to give yourself a break, then do it. What is important is that you and your baby are in a happy and healthy relationship, and if that means you are adding formula, then it's fine.

Don't be pressured to do something you don't feel is right

It seems like everyone is judging mothers. What are they feeding their baby, how they're raising their baby, are they coddling their baby? If someone advises something to you, and it doesn't feel right, then don't follow it. You have the best interests in mind for your baby, and if that means you want to go the natural root and not take medication to increase your milk supply, then go for it. Make this breastfeeding journey what you want it to be, and remember there is always support for you.

Don't limit yourself

If your goal is to breastfeed for x number of months, and you are determined to do it, you should be able to do it without having painful breasts and/or nipples. There are treatments and different strategies that can help you accomplish that. But if you refuse to hear the options, then you will have a more difficult time accomplishing that goal, and may quit before reaching it. As with anything in life, you'll have to weigh the pros and the cons, and decide which route you want to go, but you have an open mind so you can see both sides.

Do trust in yourself

Women's bodies are amazing. We can create and give birth to life, and we can sustain that life solely on breastmilk - which our bodies make! You trusted your body to create your baby. You worked with and trusted your body to give birth to your baby (either through natural means or a cesarean birth), and you can do the same thing with breastfeeding. Trust yourself and your body. You know what to do. There's no need to stress about it. You have people making sure that your baby is growing accordingly. Feed your baby, and have confidence in your ability to care for them.

Do seek assistance when you need it

You should never have to be by yourself when working out something difficult. This goes for your health as well as breastfeeding. Everyone needs support, and encouragement. Find someone to help you through these difficulties. There are La Leche League meetings all over Canada to support mothers breastfeed. These are groups of mothers who talk about their hardships and get support from their Leader and their fellow mothers. Lactation Consultants (LC)are knowledgeable and specialized in helping mothers with any breastfeeding difficulty they may have. La Leche League Leaders will often recommend seeing an LC if your concern requires more knowledge and/or understanding. You are not alone. There are people that want to help support you and know what you are going through.

Do find what works for you

There's a saying in the clinic that is often said: "As long as baby poops, pees and gains weight, whatever you are doing is perfect." Every feeding situation is different for every mother and baby, don't be hard on yourself. You are doing everything you can to make sure your baby grows up healthy. If your feeding your baby a mixture of your breastmilk and formula, and both you and baby are happy, that's 100% perfect for you. 

- Dr. Charmagne