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You’ve probably heard of antioxidants.

Often used as a buzzword in the marketing of certain foods and supplements, you likely have an inkling that they’re good for you.

But what exactly do they do?

I’m a naturopathic doctor, and I want to de-mystify antioxidants for you – what they are, what they do, and how to ensure you’re getting enough.

Keep reading to learn more.

What Are Antioxidants?

Antioxidants are molecules which protect your cells against damage from free radicals.

Often found in plant-based foods, as well as a number of vitamins, antioxidants protect against oxidative stress which can lead to ailments such as cancer, heart disease, arthritis, stroke, and respiratory distress, among other things.

What Are Free Radicals?

Free radicals are unstable molecules which attack molecules essential for many bodily functions.

However, this doesn’t mean they are all bad – certain functions rely on free radicals; for instance, they are used by your immune system to fight infection.

When free radicals outnumber antioxidants, however, this can lead to oxidative stress.

Benefits Of Antioxidants

Antioxidants have a wide array of health benefits associated with them.

The biggest one is they reduce the damage caused by oxidative stress.

Other benefits include:

• Promoting blood vessel health
• Protecting against some types of cancer
• Reduction of inflammation
• Promoting heart health
• Promoting prostate health
• Protecting vision and preserving eye health

Important Antioxidants

There are a variety of sources which can provide antioxidants, and they all have slightly different benefits.

Let’s take a look at some important sources of antioxidants.

1. Vitamin C

Vitamin C is a water-soluble nutrient which is found in a variety of plant-based foods.

Some great sources of vitamin C include:

• Berries
• Citrus fruits
• Bell peppers
• Kiwi fruit

Not only is vitamin C an antioxidant, but it can help revive other types of antioxidants which have been attacked by free radicals.

Vitamin C is also known to be effective in managing stress, reducing high blood pressure, and reducing risk of heart disease.

2. Vitamin E

Vitamin E is a fat-soluble antioxidant which limits the production of free radicals.

It has an important role to play in protecting cell membranes from oxidative damage.

Some food-based sources of vitamin E include:

• Apples
• Avocados
• Sunflower seeds and oil
• Hazelnuts
• Wheat germ oil

Vitamin E also plays a role in the health of your skin, your immune system, and your kidneys, as well as in the treatment of type 2 diabetes.

3. Flavonoids

Flavonoids are a type of phytonutrients found in plant-based foods.

Benefits of flavonoids include decreased risk of cardiovascular disease, cancer, asthma, and stroke.

Foods which contain flavonoids include:

• Cinnamon
• Parsley
• Green tea
• Capers
• Saffron
• Dill
• Thyme
• Ginkgo biloba
• Garlic
• Ginger

4. Selenium

This powerful antioxidant may help protect against some types of cancer.

It comes in two forms – organic and inorganic, and the body can utilize both of these.

Foods high in selenium include:

• Sardines in oil
• Halibut
• Brazil nuts
• Yellowfin tuna

Selenium is also a useful supplement in naturopathic treatments for Graves’ disease

5. Iron

Iron is a nutrient which helps to protect against cell membrane damage.

There are two types of iron – heme and non-heme.

Heme iron is found in meat-based foods and is easier for the body to absorb than non-heme iron.

Some foods sources of iron include:

• Dark chocolate
• Oysters
• Fortified cereals
• White beans
• Beets
• Apples

Iron is often an important element in the treatment of polycystic ovary syndrome.

6. Other Antioxidants

Some other antioxidants and their sources include:

• Vitamin A (dairy products, eggs)
• Beta-carotene (brightly coloured fruits and vegetables such as carrots, mangos, and spinach)
• Lycopene (pink and red fruits, such as tomatoes or watermelon)
• Lutein (green, leafy vegetables)
• Copper (oysters, black beans, soy protein)
• Manganese (pecans, brown rice, pineapple)
• Zinc (Beef roast, beef patty, fortified cereals, oysters, crab)

Should You Take Antioxidant Supplements?

As with any nutrient, it’s always best to get your intake of antioxidants through diet, rather than supplementation.

Too high of an intake of some antioxidants can actually be harmful, and people who take high-dose supplements are at greater risk of harmful side effects than those who get antioxidants through diet.

Additionally, sometimes they can interfere with medication.

Many antioxidants work best when combined with the other nutrients in the foods they’re found in and aren’t as effective when taken independently.

If you suspect you are low in a specific nutrient, it’s always best to discuss with your doctor or naturopath if supplements are the right choice for you.

Book An Appointment At The Mindful Healing Clinic

Are you confused about nutrition?

Worried you might not be getting enough of the right nutrients?

Not sure if there is a specific diet or eating plan which you should be following?

Do you have a medical conditions which you think is being aggravated by your current diet?

I’m Dr. Maria, and I want to help.

I offer naturopathic nutritional counselling services, with the goal to help the body to repair and heal itself.

Contact me today to set up an appointment, and learn about what naturopathic medicine can do for you.

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It’s certainly a divisive topic for many.

No, I’m not talking about religion or politics.

I’m talking about kale.

Some people love it, other people can’t stand it.

Whatever your view on this leafy green veggie, there is no question it’s incredibly good for you.

You don’t need a naturopathic doctor to tell you kale is good for you, but you might not know all the reasons why.

So, let’s talk about that today.

What Is Kale?

Kale is a leafy green cruciferous vegetable, from the brassica family.

It is related to cabbage and Brussels sprouts and is itself considered a type of cabbage.

Benefits Of Kale

Kale is extremely healthy, and packed full of nutrients.

Let’s take a closer look at some of the benefits it offers.

1. High In Vitamin C

Just one cup of cooked kale can provide 23% or more of the recommended daily intake of vitamin C.

Vitamin C is incredibly beneficial, including for eye health, is full of antioxidants, and is used by the body to build collagen, the protein which provides the structure for skin, hair, and bones.

Additionally, a meta-analysis in the American Journal of Clinical Nutrition reviewed the effects of vitamin C supplementation on blood pressure.

Short-term studies found that vitamin C had the effect of decreasing both systolic and diastolic blood pressure.

Further studies are required to learn about the longer-term effects of vitamin C on blood pressure.

Vitamin C can also be beneficial for immune system health, stress relief. And to stave off scurvy, among many other things.

2. High In Vitamin K

Vitamin K is important for bone health and can help to reduce the risk of bone fractures.

A 2017 study in the journal Medicine looked at the association between vitamin K intake and the risk of developing fractures.

It found that intake of vitamin K was significantly associated with a decreased risk of bone fractures.

One cup of kale provides approximately 15 to 18 percent of the daily requirement of vitamin K for an adult.

But despite the coincidence, the “K” in vitamin K doesn’t stand for kale – you can also get this nutrient in avocados and apples, among other places.

3. High In Iron

Kale is an excellent source of iron, which is important for a number of functions in the body.

One study, in the journal Immunologic Research looked at the effects of iron on immune response, and found it to be important to improving immune health.

Iron also plays a role in cognitive development and function.

A 2014 article in Neuropsychiatric Disease and Treatment found iron deficiency to be linked to cognitive impairment and behavioural changes.

Lack of iron was found to affect attention span, sensory perception, intelligence, and emotional response.

Finally, a report from the American Journal of Clinical Nutrition notes that iron absorption is positively affected by vitamin C.

This is important because kale has both iron and vitamin C, making iron more bio-available to the body.

Iron deficiency is a symptom of many illnesses as well, including celiac disease and other digestive disorders.

Another great source of iron is beets

4. High In Antioxidants

You’ve probably heard of antioxidants, but might not be sure exactly what these are.

Antioxidants work to slow the damage caused by free radicals, which are unstable molecules which are waste products produced by cells.

Free radicals can cause oxidative stress, which is linked to cancer, heart disease, stroke, and a number of other conditions.

Kale is high in antioxidants, which makes it useful for fighting against damage from free radicals.

Other great sources of antioxidants include apples, beets, and avocados, as well as cinnamon, ginkgo biloba, and turmeric.

5. High In Calcium

Calcium is important for healthy bone growth.

A cup of cooked kale contains approximately 15 to 18 percent of the daily recommended intake of calcium for adults.

Along with calcium, kale is also a great source of phosphorus, which is also important for bone health.

6. High In Fibre

The benefits of consuming fibre are numerous, and include:

• Maintaining bowel health and promoting healthy digestion
• Lowering cholesterol
• Weight management
• Reducing the risk of cardiovascular disease

Kale is an excellent source of fibre, containing approximately 4.7 grams per cup, which is 14 to 20 percent of the recommended daily intake of this nutrient which many people don’t get enough of.

Book An Appointment At The Mindful Healing Clinic

Are you struggling to get proper nutrition?

Do you wonder if you’re getting enough vitamins and minerals to support your overall health?

The Mindful Healing clinic can help.

We offer nutritional counselling to help you make smart nutritional decisions to fit yours and your family’s lifestyle.

Contact us today to learn more, or to set up a consultation.

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There are a number of essential compounds your body needs for optimal health, and omega-3 fatty acids are on that list.

You may have heard of these healthy fats due to their reputation for reducing inflammation, but there’s so much more they can do.

Whether you’re looking for natural solutions to manage anxiety, an immune system boost, or ways to improve your heart health, omega-3 fatty acids may be the natural treatment for you.

Let’s dive into all there is to know about omega-3s: what they are, how they benefit your health, and how you can ensure you’re providing your body with sufficient amounts of these essential fats.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a family of essential fats, meaning your body requires them to function; however, your body cannot produce them and must obtain omega-3s from your diet.

They play many important roles when it comes to your health, from assisting brain function to improving eye health, fighting inflammation, and preventing diseases such as heart disease and cancer.

Naturopathic doctors frequently recommend omega-3 fatty acids because of their myriad health benefits – but more on those later.

There are three main types of omega-3 fatty acids — keep reading for a breakdown of the health benefits and functions of each omega-3.

1. Alpha-Linolenic Acid (ALA)

Alpha-linolenic acid, or ALA, is the most common omega-3 in your diet.

It is a short-chain fatty acid used as an energy source, though your body can convert small amounts into one of the other two types of omega-3s, which bring different health benefits.

ALA is found in the following foods:

• Chia seeds
• Flax seeds
• Hemp seeds
• Walnuts
• Flaxseed oil
• Canola oil
• Soybeans

2. Eicosapentaenoic Acid (EPA)

EPA, also known as eicosapentaenoic acid, is an omega-3 fatty acid found in marine products such as fish oil and fatty fish like salmon and tuna.

Some microalgae are also known to contain EPA.

This long-chain fatty acid is often used to reduce triglyceride levels, and small amounts of it may be converted to DHA.

3. Docosahexaenoic Acid (DHA)

The third omega-3 fatty acid, docosahexaenoic acid or DHA, is considered to be the most crucial of the three.

DHA is a main structural component of many body parts, including your brain and your retinas.

Like EPA, this long-chain fatty acid is found in fatty fish-based products as well as eggs, meat, and dairy from grass-fed animals.

Sufficient DHA levels may be an issue for vegans and vegetarians, which is why microalgae supplements are recommended.

What Is The Omega-6 To Omega-3 Ratio?

Although you’ve probably heard of omega-3s, there’s a chance you haven’t heard of omega-6 fatty acids.

Omega-6 fatty acids are similar to omega-3s in that they produce eicosanoids, signaling molecules that affect blood clotting and inflammation.

However, where omega-3s reduce inflammation, it’s thought that too many omega-6s may exacerbate inflammation and counteract the health benefits of omega-3 fatty acids.

It’s important to maintain a balance between both types of essential fatty acids, which may be difficult — the average Western diet tends to have more omega-6s than omega-3s.

The optimal omega-6 to omega-3 ratio is 4:1 or less, and the Western diet varies between 10:1 and 50:1.

Overall, it’s recommended to increase intake of omega-3s through dietary and supplementary means.

Benefits Of Omega-3 Fatty Acids

The health solutions omega-3s can provide are wide-reaching, affecting nearly every system of your body.

Let’s look at some of the specific benefits of each type of omega-3 fatty acids.

1. They’re A Natural Solution For Anxiety And Depression

Anxiety and depression are two increasingly common mental disorders, and there are many contributing factors that may be worsening symptoms like fatigue, worry, sadness, and stress.

Ensuring your body has enough omega-3 fatty acids may help ease symptoms and fight depression and anxiety.

Low omega-3 levels and high omega-6 levels have been linked to inflammation and depression, and supplementation with omega-3 fats has shown a reduction in inflammation and anxiety, even in healthy young adults.

EPA and DHA specifically have proven to benefit those with depression and/or anxiety, with EPA specifically proving to be an effective treatment for depression.

2. They’re A Natural Sleep Aid

If you’re having trouble falling or staying asleep, you aren’t alone.

Sleep quality is immensely important for your overall health, but it can be difficult to figure out what’s causing your sleeplessness.

Omega-3 fatty acids may be an important contributing factor in helping you get good quality sleep.

Low DHA levels are linked to low melatonin levels, which is a hormone produced by your pineal gland that regulates your natural sleep-wake cycle.

This 2014 study looked at the relationship between omega-3s and sleep by providing control groups with regular fatty fish consumption.

It found the EPA and DHA present in fish resulted in a positive impact on sleep quality, sleep latency, and overall daily functioning.

3. They’re A Natural Immune System Enhancer

The immune system is your body’s natural defence system, protecting you from illness and infection.

Although omega-3 fatty acids do help to reduce inflammation thereby reducing the strain and stress on your immune system, omega-3s also provide other immune benefits.

New research has shown DHA and EPA provide not only a reduction of inflammation but they also help boost the function of immune cells.

These immune cells, specifically known as B lymphocytes, are white blood cells that secrete antibodies and signal your immune system to target and destroy pathogens.

The above study found DHA-rich fish oil enhanced B cell activation, thereby increasing antibody production and assisting immune response.

Additionally, omega-3 fatty acids taken early in life may help reduce the risk of developing an autoimmune disease, and later in life may help reduce symptoms of conditions like psoriasis, rheumatoid arthritis, and lupus.

4. They Help Reduce Chronic Inflammation

Inflammation is your body’s natural response to infection or damage, but sometimes it sticks around too long or persists where there is no infection.

This is also known as chronic inflammation.

Longterm chronic inflammation can contribute to many other illnesses and diseases including cancer and heart disease.

Omega-3s can help your body reduce and heal inflammation by reducing the production of problematic compounds and molecules such as cytokines and inflammatory eicosanoids.

Supplementation of omega-3 fatty acids has shown a significant decrease of numerous pro-inflammatory cytokines and substances, especially when the supplements are taken long-term.

5. They’re Good For Your Heart

Ensuring the long-term health of your heart is incredibly important, considering how strokes and heart attacks are the #1 leading cause of death around the world.

The heart health benefits of omega-3 fatty acids were first observed when researchers noted low rates of heart disease in communities that consume large amounts of fish.

Now, we know why omega-3s are so good for your heart.

EPA and DHA have proven to reduce blood pressure, raise your “good” HDL cholesterol levels, reduce blood clots, and keep your arteries clean of plaque.

They may also reduce triglycerides, a type of fat found in your blood that may contribute to arteriosclerosis and increase your risk of heart disease and stroke.

Regular fish consumption is recommended by the American Heart Association to decrease your risk of developing heart disease.

Dietary Sources Of Omega-3 Fatty Acids

Fish oil supplements are a good and viable option for many, but it’s also important to include as many omega-3 fatty acids in your diet as possible.

Fatty fish such as salmon, tuna, and mackerel are all great dietary sources of omega-3s, as well as other types of seafood.

However, mercury content in fish is a big problem; keep consumption to 2 to 3 servings per week of low-mercury fish (salmon and sardines mainly), and avoid high-mercury fish like king mackerel and tuna.

Nuts and seeds such as flax, chia, hemp, and walnuts are also high in omega-3 fats.

Some products are fortified with omega-3 fatty acids as well, so keep an eye out next time you’re at the supermarket.

Book An Appointment At The Mindful Healing Clinic

The health benefits of omega-3 fatty acids cannot be understated, which is why it’s important to ensure you’re consuming enough of these essential fats on a daily basis.

From cognitive function to immune health, omega-3s are a crucial tool in your journey to optimal health.

Especially in these tumultuous times when anxiety and stress levels are high — there are naturopathic options to help ease both the mental and physical discomfort.

For more information on fatty acids and other naturopathic solutions for your health and well-being, contact us at The Mindful Healing Clinic.

We would love to work with you on a personalized all-natural treatment plan that works for you and your body.

Book an appointment with us at The Mindful Healing Clinic today — we can help.

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There are a lot of different vitamins and minerals, all of which do different things for the body.

These days, with the advent of COVID-19 across the globe, a lot of people are taking more interest in vitamins and supplements which can help strengthen the immune system.

Although there is currently no known cure for COVID-19, we can look at natural solutions for immune health and ways we can help to make our immune systems stronger in general.

Today we’ll take a closer look at the properties of vitamin E and its effects on your body and health.

Keep reading to learn more.

What Is Vitamin E?

Vitamin E is a vitamin and antioxidant with anti-inflammatory properties.

Because it is fat-soluble, it can be stored in the body and used as it is needed.

It’s also an essential nutrient, which means it can’t be synthesized by the body –you’ll need to get it through diet or supplementation.

What Does Vitamin E Deficiency Look Like?

Vitamin E deficiency is rare, however, it is more common in people who have conditions which make it difficult for them to absorb fat, due to it being a fat-soluble vitamin.

Symptoms of vitamin E deficiency include:

• Poor coordination
• Muscle weakness
• Nerve damage
• Damage to the retina
• Impaired immune response

Benefits Of Vitamin E

There are a number of important roles vitamin E plays in your health and the functioning of your body.

Let’s take a look at some of the benefits vitamin E provides.

1. It Supports Your Immune System

Vitamin E is important for immune function, and one effect of vitamin E deficiency is a weakened immune system.

A 2018 study notes that along with vitamin A and vitamin C, vitamin E may inhibit the progression of AIDS.

Additionally, vitamin E has anti-inflammatory properties and prevents blood clotting.

2. It’s An Antioxidant

Antioxidants can help protect your cells from damage due to oxidative stress.

Free radicals are formed in the body, and although they perform some important functions, such as fighting infection, left unchecked they can cause a lot of harm and cell damage quite quickly.

Antioxidants fight free radicals, keeping their levels in-check and preventing them from leading to illnesses including heart disease, diabetes, and cancer.

Other common antioxidants include glutathione, vitamin A, vitamin C, copper, zinc, and polyphenols.

3. It Keeps Your Eyes Healthy

Cataracts are one of the most common causes of loss of vision as people age, possibly due to oxidative stress.

Thus, it has been thought that the use of antioxidants can help to reduce the incidence of cataracts.

A 2015 meta-analysis in the journal Public Health Nutrition reviewed the relationship between vitamin E and cataracts.

It was found that higher vitamin E levels were related to a decreased risk of age-related cataracts.

Vitamin b2 can also be beneficial for eyesight.

Risks Of Taking Too Much Vitamin E

Just as with any other substance, there are some risks associated with taking too much vitamin E.

Because vitamin E is fat-soluble, it is possible to overdose on this vitamin (unlike water-soluble vitamins like vitamin B12, the excess of which are eliminated through urine).

The biggest risk is bleeding due to its anticoagulant effects on the blood, and some research has linked excess vitamin E to hemorrhagic stroke.

It is also recommended to avoid use of vitamin E supplements during the early stages of pregnancy as it has been shown to increase the risk of congenital heart defects.

One study found men using vitamin E supplements along with a multivitamin were at higher than average risk of developing prostate cancer.

Other side effects of excessive vitamin E include:

• Headache
• Nausea
• Fatigue

Dietary Sources Of Vitamin E

It’s a good idea to speak with your physician or naturopath before taking vitamin E supplements.

However, most experts agree that it’s difficult to overdose on dietary vitamin E.

If you are looking to add more vitamin E to your diet, some great sources of this important nutrient include:

• Nuts, including almonds and hazelnuts
• Sunflower seeds
• Leafy green vegetables such as spinach and broccoli
• Eggs
• Kiwifruit
• Tomatoes
• Mangos

Book An Appointment At The Mindful Healing Clinic

Are you looking for natural ways to improve your immune system?

Do you worry you aren’t getting enough nutrients in your diet?

The Mindful Healing Clinic can help.

Although we are not currently offering in-person consultations, due to the COVID-19 pandemic, we are still here to talk to you over the phone, or via a virtual consult.

Contact us today and take the first step towards better health.

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Anxiety levels are higher than ever right now, due in no small part to the current COVID-19 pandemic.

Whether it’s anxiety about oneself or a loved one contracting the disease or financial concerns due to a loss of income or the state of the stock market, there is a lot of anxiety to go around.

And as a naturopathic doctor in Mississauga, I’d like to help ease some of it.

Keep reading to find a few natural solutions which might just help you sleep a little better at night.

What Is COVID-19?

There are a lot of terms related to this pandemic which you might have heard recently.

Coronavirus. SARS-CoV-2. COVID-19.

Let’s take a minute to decipher what these mean.

Coronavirus is the type of virus we’re dealing with – there are many different variants of these viruses, and are responsible for a number of illnesses including the common cold, SARS, MERS, and yes, COVID-19.

SARS-COV-2 (severe acute respiratory syndrome coronavirus 2) is the name of the virus which causes COVID-19 (coronavirus disease 2019), as the outbreak was first identified in December 2019.

COVID-19 looks different in different people.

Some people can have it and show almost no symptoms.

In others, they can be more serious and include cough, difficulty breathing, fever, and pneumonia in the lungs.

Can Naturopathic Medicine Treat COVID-19?

Before we go on, we need to be very clear about one thing – at this time there is nonaturopathic treatmentwhich can cure or treat COVID-19.

If you suspect you, or someone you know, is sick with COVID-19 then it is extremely important to follow the guidelines set out by the Government of Canada, including self-isolation for 14 days, and consulting with your local health authority for further instruction.

What naturopathic medicine can offer during these trying times, though, are ways to help ease your anxiety.

Keep reading to learn more.

How Can Naturopathic Medicine Help With Anxiety?

When we, as humans, face stressful events, a little bit of anxiety is quite normal.

However, when anxiety levels are high constantly, it can impede the ability to live normally.

Naturopathic approaches to anxiety can range from lifestyle changes to nutritional solutions and botanical medicine.

Today we will look closer at some botanical as well as nutritional solutions for anxiety.

Keep reading to find out more.

3 Botanical Medicine Solutions For Anxiety

Botanical medicines have been used by humans for thousands of years, and many of our modern drugs are based on these plant-based solutions.

In fact, medical doctors may suggest botanical medicines as well from time to time. Some of the more common botanicals you may have heard of with medicinal properties include:

• Turmeric
• Ginkgo biloba
• Cinnamon
• St. John’s Wort
• Chamomile
• Valerian Root

Let’s explore some botanical medicine solutions for anxiety.

1. Brahmi

Brahmi is a herb traditionally used in Ayurvedic medicine.

Its traditional uses include providing treatment for epilepsy, boosting memory, and reducing anxiety.

A 2014 study in the journal Phytotherapy Research found Brahmi to have positive effects on mood in study participants.

Additionally, it was found to lower cortisol levels, which indicates a physiological impact on stress and anxiety levels.

2. Lavender

A lot of people think of lavender as just a pretty, purple flower.

Many are also aware that its scent can promote relaxation and ease anxiety.

Oil derived from the lavender flower has been used for a long time in herbal medicine.

A study in the Journal of the European College of Neuropsychopharmacology found patients with mild anxiety and depressive disorder who were treated with lavender oil showed better outcomes in terms of quality of life, and a better overall outcome.

Lavender can also be used as a natural treatment for tension headaches

3. Chamomile

Chamomile is a flower in the same family as the daisy, which is widely known for its calming effects.

A study in the Journal of Clinical Psychopharmacology looked at the effects of chamomile in patients with generalized anxiety disorder.

It was observed that patients given chamomile had significantly greater reductions in anxiety compared to those who were given a placebo, however, more studies need to be done on this effect.

It’s been shown that chamomile can also be an effective way to manage the symptoms of ADHD.

3 Nutritional Solutions For Anxiety

In addition to botanical medicine, there are a number of nutritional factors which can impact anxiety.

Nutritional counselling and botanical medicine aren’t completely separate from either other, though.

After all, some of the botanicals with health-promoting properties – like apples, beets, and avocados – also happen to be foods.

In this section, we’ll review some important nutrients to include in your diet to help control anxious thoughts and feelings.

1. Magnesium

Magnesium is a mineral which plays a role in the functioning of nearly every system of the body.

In 2000 the journal Psychopharmacology looked at the effects of a multivitamin which included calcium, zinc, and magnesium on healthy male volunteers.

When compared to those given placebo, study participants who received the multi-vitamin showed statistically significant reductions in perceived stress levels and anxiety.

One reason magnesium, in particular, may help lessen anxiety is that it has been shown to improve brain function – it has a role in regulating neurotransmitters and neurological health.

Foods high in magnesium include quinoa, spinach, dark chocolate, cashews, almonds, and black beans.

Magnesium is also useful for promoting bone health, and kidney health, and controlling PMS symptoms, among other things.

2. Omega-3 Fatty Acids

Omega-3 fatty acids are important to brain health.

As they can’t be synthesized by the body, it’s important for people to ensure they get them as part of their diet.

A 2018 review of 19 different clinical trials supported the hypothesis that Omega-3 fatty acids can be an effective way to provide treatment for clinical anxiety.

They’ve also been shown to be useful for a number of other health conditions, including managing autism spectrum disorder, depression, poor gut health, and as an adjunctive therapy during medical cancer treatment

Foods high in omega-3s include:

• Fish such as salmon, trout, and mackerel
• Seaweed
• Chia, hemp, and flaxseeds
• Edamame
• Walnuts

It should be noted that omega-3 fatty acids can interfere with some medications, so it’s important to speak with your doctor or naturopath before starting to take a new supplement.

3. The B-Complex Of Vitamins

B-complex vitamins are important for many different roles in the body, including the management of stress levels.

A study in the Journal of Biomedical and Clinical Research found participants with low levels of vitamin B12 in particular, were more likely to also have depression or anxiety.

Additionally, a 2018 study in the Journal of Functional Foods found individuals who ate a diet high in foods containing B-vitamins had lower stress and anxiety scores than those who didn’t.

Foods high in B-complex vitamins include yogurt, cheese, eggs, nutritional yeast, and fortified cereals.

Book An Appointment At The Mindful Healing Clinic

Are your anxiety levels at an all-time high right now?

Do you need some help coming up with a plan to help take back control over your thoughts?

Here at the Mindful Healing clinic, we want to help.

Although our doors are currently closed for in-person visits due to the COVID-19 pandemic, we are still offering virtual and phone consultations for essential treatments.

We are here to help you through this difficult time – contact us today for more information.

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Immune system health is on a lot of people’s minds these days.

With the reality of COVID-19 becoming clearer and clearer, the question of who will be affected severely, and who might just get mildly sick and then get past it quickly is being asked a lot.

Although there is no cure or treatment – naturopathic or otherwise – for COVID-19 at the present time, as a naturopathic doctor in Mississauga, I’d like to offer some information about your immune system – what it is, how it works, and things you can do to strengthen it.

Keep reading to learn more.

What Are The Main Parts Of Your Immune System?

So you’ve heard a lot of talk lately about the immune system.

Some people have stronger immune systems than others.

Certain medical conditions can make the immune system more vulnerable to viruses or illnesses.

But what exactly is your immune system?

As the name would suggest, it’s not just one organ in the body – instead, it’s made up of a variety of structures which work together to fight disease.

The main components of the immune system include:

1. Leukocytes

Leukocytes or white blood cells, are a type of blood cell which plays an important role in identifying and fighting pathogens in the body.

A high leukocyte count can be indicative of infection in the body.

2. Lymphocytes

Lymphocytes are a type of leukocyte.

There are two types of lymphocytes – B-cells and T-cells.

B-cells create antibodies which attack pathogens in the body, and T-cells attack various infectious agents and cancerous cells in the body.

T-cells which have become activated are called killer T-cells, and helper T-cells aid in activating other cells to respond to pathogens.

3. Thymus

The thymus is a small organ located behind the breastbone, and is shaped like a thyme leaf – hence its name.

This is where T-cells mature, and it can also stimulate the production of antibodies.

This organ is quite large in babies. It grows until a person reaches puberty, after which it shrinks with age

4. Lymph Nodes

These small, bean-shaped structures contain cells which help fight infections and are located throughout the body.

In addition to cells that fight infection, they contain lymph fluid which is used to transport these cells throughout the body.

Lymph nodes can become enlarged and sore when the body is working to fight off infection.

5. Spleen

Located just underneath the left ribcage, the spleen is the largest organ of the lymphatic system.

The spleen contains white blood cells, which help fight infections, dispose of damaged blood cells, and play a role in controlling the amount of blood in the body.

6. Bone Marrow

Bone marrow is the tissue in the centre of large bones and contains two types of stem cell – hemopoietic and stromal.

Hemopoietic stem cells can produce new blood cells, while stromal stem cells produce fat, cartilage, and bone.

What Is An Autoimmune Disorder?

Generally, your immune system is able to differentiate between your own cells and foreign pathogens.

But sometimes your immune system mistakes the body’s own cells for a foreign pathogen and attacks them – this is an autoimmune disorder.

Common autoimmune disorders you may have heard of include:

• Celiac disease
• Type 1 diabetes
• Addison’s disease
• Inflammatory bowel disease
• Rheumatoid arthritis
• Multiple sclerosis

Innate Immunity Vs. Adaptive Immunity

There are two main types of immunity: innate and adaptive.

People are born with some amount of immunity – this is the innate immune system.

It consists of barriers which work to keep foreign pathogens out of your body and includes your skin and its oils, mucus, and stomach acid.

The innate immune system doesn’t protect against any specific pathogen, but it provides protection against all pathogens to a certain degree.

When you have immunity to specific viruses or pathogens, this is adaptive immunity, or acquired immunity.

When a threat is recognized by the body and the immune system creates antibodies specifically designed to address that threat, this is adaptive immunity.

In some cases, having a certain illness or infection once will decrease the odds that you have it again.

Chicken pox is a great example of this – if you catch it once, your body learns how to fight it off and you’re unlikely to suffer from it again.

Vaccines work in this way as well – by introducing a weakened or even dead version of certain pathogens to your body, your immune system learns their weaknesses and how to fight them off.

Nutrients To Support Your Immune System

There are a number of vitamins that play important roles in immune system function.

If you are looking to give your immune system a boost, here are a few vitamins you might consider supplementing, or adding to your diet.

Let’s take a look.

1. Vitamin A

Vitamin A plays an important role in the function of the immune system.

A study from the journal The Proceedings of the Nutrition Society suggests vitamin A supplementation lowers both mortality and morbidity of some infectious diseases.

As well, it’s been known for a long time that vitamin A deficiency has been linked with an impaired immune system.

Exactly why vitamin A is important for immune system health is not yet fully understood.

Strangely, though, overdoing it on vitamin A can actually impair your immune system as well, so it’s best to have a conversation with your naturopathic doctor to find out how much you should be taking.

Great sources of vitamin A include brightly coloured fruits and vegetables such as sweet potatoes, carrots, and cantaloupe.

2. Vitamin B9

Vitamin B9 is part of the B-complex of vitamins, and is required for synthesis of proteins and nucleic acid.

According to a 2013 study in the journal Frontiers in Immunology insufficient levels of B9 can be detrimental to immune response as it is crucial to the maintenance of T-cells.

A great way to add vitamin B9 to your diet is to eat dark leafy green vegetables, lentils and beans, peanuts, strawberries, and oranges.

3. Vitamin C

Vitamin C is an essential nutrient, which means it must be consumed through diet or supplement –your body can’t create it on its own.

A 2017 article in the journal Nutrients looked at the ways in which vitamin C contributes to immune function.

It supports both the functions of the innate and adaptive immune systems, as well as protects against oxidative stress.

Supplementation with vitamin C may also provide treatment for some types of infection.

Foods rich in vitamin C include citrus fruits, kiwi, mango, papaya, pineapple, and strawberries.

4. Vitamin D

Although vitamin D is generally known for its role in bone health, there is evidence to suggest it’s important to your immune system as well.

A 2011 study in the Journal of Clinical Virology supports the proposal that vitamin D is involved with the inhibition of viruses.

More research is required to determine the exact way vitamin D works in this regard.

The best way to get vitamin D is through sun exposure, however, it can also be obtained through diet.

Good sources of vitamin D include fatty fish, and foods fortified with vitamin D such as milk and cereal.

Some people have difficulty absorbing vitamin D through food and may need a supplement to ensure they are getting enough.

5. Vitamin E

Similar to vitamin C, vitamin E is also an antioxidant which helps your body ward off infection.

A 2018 study found vitamin E was protective against oxidization damage to cells.

It boosts the immune system so it can continue to fight off pathogens.

The effectiveness of vitamin E for this purpose is enhanced when it is used in combination with vitamin C.

Foods high in vitamin E include almonds, avocados, and sunflower seeds.

Book An Appointment At The Mindful Healing Clinic

Are you worried about your immune system health?

Perhaps you or someone in your home are in a group which is considered at higher risk of contracting COVID-19 and you’d like to take steps to strengthen your immune system

We at the Mindful Healing clinic would like to help.

It is important to note that there is currently no known cure or treatment for COVID-19.

However, strengthening your immune system is never a bad idea.

Due to the current global pandemic, our doors are closed for non-essential visits, however we are still offering phone and virtual consultations at this critical time.

Contact us today for more information.

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Although typically thought of as a “sex hormone”, estrogen plays a number of very important roles in the body, affecting everything from brain health to heart health and more.

In this article, we’ll take a closer look at what estrogen is, and the health impacts which can occur when levels are off-balance.

If you suspect you have a hormone imbalance, a women’s health naturopathic doctor can help you to determine the root cause of your imbalance and offer natural solutions to help.

Keep reading to learn more about the role of estrogen in the body.

Again, Everyone Has Both

It’s important to note, although we tend to associate estrogen with females, and testosterone with males, that everyone’s body produces and uses both hormones.

We talked about this in my last article earlier this month, on the hormone testosterone .

Estrogen is associated with feminizing effects, such as breast development, whereas testosterone is responsible for masculizing effects.

Although this is the case, all individuals produce and use both hormones.

What Is Estrogen?

A hormone typically associated with the development of feminizing characteristics, estrogen plays a number of roles in the body, beyond those it’s generally associated with.

There are a number of different kinds of estrogen, which all have different roles.

Read on to learn about these:

Estrone (E1)

Estrone is a less potent form of estrogen, which can convert into other forms of estrogen as required by the body.

This type of estrogen is found in the body after menopause.

Estradiol (E2)

Estradiol is the most prevalent type of estrogen in women during their fertile years.

Excess estradiol levels can have side effects including low sex drive, osteoporosis, and depression.

If levels get extremely high it can lead to a higher risk of breast and uterine cancer.

Low levels, on the other hand, can lead to cardiovascular disease, and weight gain.

Estriol (E3)

Estriol plays an important role during pregnancy, as it is important for the growth of the uterus, and preparing the body for delivery.

Estrogen In Men

Estrogen plays an important role in sexual growth and development in men.

If levels of estrogen are out of balance, it can have consequences for sexual function and development.

Low Estrogen In Men

Generally speaking, low estrogen levels are not a large concern for men.

In some cases, the symptoms are similar to those of high estrogen, as the root causes of hormone imbalances are often the same.

Causes of low estrogen in men include:

• Genetic disorders
• Kidney or liver conditions
• Radiation exposure
• High iron levels in the blood
• Pituitary gland conditions
• Autoimmune conditions
• Infections affecting sexual organs
• Surgery on the testicles or penis
• Human immunodeficiency virus (HIV)
• Obesity
• A tumor on or near the pituitary gland
• Higher than average weight loss

High Estrogen In Men

High levels of estrogen in men can lead to a number of issues, including:

• Erectile dysfunction
• Infertility
• Enlargement or swelling of the breast tissue
• Slowed growth/delayed puberty

Estrogen In Women

In women, estrogen is one of the hormones responsible for sexual development, along with progesterone.

It plays a role in regulating the menstrual cycle and affects the reproductive system.

Functions of estrogen in women include:

• Stimulating the growth of egg follicles
• Vaginal lubrication
• Maintenance of the mucous membrane which lines the uterus
• Formation of breast tissue
• Stopping the flow of breast milk after weaning

If estrogen levels are too high or too low it can have serious health effects.

Low Estrogen In Women

Symptoms of low estrogen include:

• Vaginal dryness (which can result in painful sexual intercourse)
• Hot flashes
• Mood swings
• Brain fog
• Depression
• Absent or irregular periods
• Chronic fatigue
• Urinary Tract Infections
• Tender breasts
• Headaches
• Decrease in bone density, leading to bones which fracture more easily

Low estrogen is most common in menopausal women, and young girls who have not reached puberty, however, it can occur in individuals of all ages.

Potential causes of low estrogen include:

• Eating disorders
• Over-exercising
• Issues with the pituitary gland
• Autoimmune conditions
• Kidney disease

High Estrogen In Women

High levels of estrogen can lead to the following symptoms:

• Tender and swollen breast tissue
• Low sex drive
• Fibrocystic lumps in the breast
• Bloating
• Irregular periods
• Weight gain
• Headaches
• Moodiness
• Higher levels of PMS symptoms
• Cold hands/feet
• Brain fog
• Tiredness and difficulty sleeping
• Hair loss
• Anxiety

Naturopathic Solutions For Hormonal Imbalance

If you suspect you have a hormonal imbalance, getting tested to determine the exact nature of the imbalance is an important first step to effectively dealing with your symptoms.

Once you have determined you have an imbalance, a naturopathic doctor can help you figure out why your hormone levels are out of balance and can offer solutions to get at the root cause of your symptoms.

Book An Appointment With Dr. Maria

If you are experiencing the symptoms listed above, or are otherwise worried you might have a hormonal imbalance, contact me, Dr. Maria.

I’m a naturopath in Mississauga who wants to help.

I will work with you to get to the root of your hormonal imbalance and offer natural solutions which not only target your symptoms but also address the root causes of your issues.

This will help you to get your system back in balance and help your body heal.

Contact me, Dr. Maria, today for more information and to set up an appointment.

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There are a lot of stereotypes which go along with someone having too much testosterone.

The short-tempered, muscular “gym bro” who is only concerned about how much he can lift comes to mind.

In reality, hormonal imbalances, including too much (or too little) testosterone, can lead to health issues in anybody.

Keep reading as we explore the role of this hormone in the body, and the effects which occur when it is not in balance.

First Off, Everyone Has Both

Although testosterone is typically associated with masculinizing effects such as larger muscles, and estrogen is associated with feminizing effects such as breast development, everyone requires both of these hormones.

Generally speaking, women produce just five to ten percent of the amount of testosterone as produced by men.

What Is Testosterone?

Testosterone is a sex hormone, which is produced in the testes in men, and in the ovaries, adrenal glands, and fat and skin cells in women.

It plays roles in bodily maintenance, growth, and reproduction.

Testosterone In Men

Testosterone plays a number of roles in men’s bodies.

It is generally thought of as being the main hormone which affects men’s sex drives, and also has an important part to play in semen production.

Additionally, testosterone affects the way fat is stored in the body, impacts muscle and bone mass, and plays a role in red blood cell production.

Finally, testosterone levels can impact mood.

Low Testosterone in Men

Symptoms of low testosterone levels can include the following:

• Lowered bone density
• Depression
• Increased weight
• Low sex drive
• Erectile dysfunction
• Less energy
• Mood swings
• Less body hair
• Negative impact on self-image

Testosterone levels decrease naturally with age, however, there are other reasons for these levels to drop, including some chronic health conditions, or an injury to the testicles.

Conditions which can impact testosterone levels include:

• Cancer (specifically treatments for cancer such as radiation or chemotherapy)
• Cirrhosis of the liver
• Alcoholism
• AIDS
• Kidney disease

High Testosterone In Men

Higher than average levels of testosterone in men have fewer symptoms than when levels are low.

In children, higher levels mean that boys may begin going through puberty earlier than their peers.

Possible reasons for extremely high levels of testosterone include cancer of the testes or a disorder of the adrenal gland.

Testosterone In Women

In women, testosterone is produced in fat and skin cells, adrenal glands, and ovaries.

It plays a number of vital roles in women’s health, including contributing to:

• Vaginal health
• Bone health
• Menstrual health
• Sex drive
• Fertility
• Breast health

Testosterone in women is converted by the body into female sex hormones such as estrogen.

This is what prevents them from developing male secondary sex characteristics such as facial hair and deepened voices.

Low Testosterone Levels In Women

Levels of testosterone in women naturally decline during menopause.

The main side-effect of this is reduced libido.

Testosterone replacement therapy can help to improve sexual function, however, it’s not recommended for women who have breast or uterine cancer.

High Testosterone In Women

When women’s testosterone levels are too high, the body can’t convert it to estrogen quickly enough.

Some of the more serious side effects of high testosterone in women include polycystic ovary syndrome (PCOS), and infertility.

It can also result in the development of male secondary sex characteristics such as frontal balding, deepening of the voice, acne, and facial hair.

Naturopathic Solutions For Hormonal Imbalance

If you’re experiencing symptoms related to high or low testosterone levels, it’s important to get tested to determine if a hormone imbalance is actually the cause of your symptoms.

Once you know if you have an imbalance you’ll want to try to determine the cause of the abnormal levels.

Some natural ways to help balance your hormone imbalances include:

• Eating more healthy fats, such as coconut oil, grass-fed butter, and avocados
• Using adaptogens, which include ashwagandha, or holy basil
• Addressing stress and emotional issues
• Eliminating toxins by avoiding products with harmful chemicals
• Being sure to get enough sleep

These are some general tips, however, a naturopathic doctor can help you to address specific issues.

Book An Appointment With Dr. Maria

Are you experiencing symptoms of a hormone imbalance?

If you’re male and having mood swings, weight fluctuations, or decreased sex drive.

Or female and have started growing facial hair or losing your hair.

If you’re looking for naturopathic treatments in Mississauga, I’m here to help.

I’ll work with you to determine the cause of your imbalances and offer naturopathic solutions designed to help get your body back into equilibrium.

Book an appointment with me, Dr. Maria, today, and let’s get to the bottom of your health concerns.