Naturopathic Perspectives

When it comes to deodorant, it’s easy to feel overwhelmed with the choices. There are brands that are marketed to men, those made specifically for women, those that last all day, extra-strength varieties, deodorants, and anti-perspirants, all which come in a variety of scents.

One thing most people aren’t doing when they buy deodorant is reading the ingredient list. As with the food we consume, a good rule is that if you can’t pronounce the ingredient or you don’t know what it is, you shouldn’t apply it to your skin. Another fact that most people don’t realize is that many of the mainstream “deodorants” are actually anti-perspirants, which prevent the body from sweating for a short period of time when applied. The active ingredient in antiperspirants is an aluminum-based compound. As the aluminum is taken into the cells, it takes water with it, causing the cell to swell, and squeezing the sweat gland shut. Unfortunately, there are health problems associated with this compound. There is circumstantial evidence linking aluminum to dementia, but in the medical profession, no causal relationship has been proved. Aluminum does, however disrupt hormone levels, which may lead to thyroid problems and increase the chances of developing breast cancer (something to consider if there is a history of breast cancer in your family.) By limiting sweat production, you are also limiting the ability of your body to eliminate toxins. Lastly, anti-perpspirants are regulated as cosmetics and not drugs, even though the active ingredients modify a physiological function. This means there are less strict controls on anti-perspirants.

Should you just stop using antiperspirant? Yes! Are there other options? Yes! Here are a few you can try:

• Use natural deodorant found in the health food stores. But, read the labels, since “natural” does not always mean “healthy.” Yes, you will sweat a little bit more, but at least you will smell good! Remember that you will experience “withdrawal” symptoms from the anti-perspirant when you first discontinue use. This means an increase in underarm sweat production and often an increase in odour. However, once your body has adapted (this may take a few months), you should notice that you sweat less and smell better. Many people find that they don’t even need to apply deodorant on a daily basis.
• Bacteria found on our skin causes our armpits to stink. Try washing your underarms with soapy water a few times daily or apply diluted tea tree oil, rosemary oil, eucalyptus oil, etc. or apple cider vinegar to kill the bacteria.
• Witch hazel acts as an astringent, which decreases, but does not eliminate, sweat production, and eliminates odour.
• Use baking soda (aluminum-free) or corn starch to kill bacteria, keep armpits dry, and kill bacteria.
• Use an all-natural mineral salts crystal to prevent odour by creating a thin barrier on the skin so that bacteria cannot form. You will still sweat with this product.
• Consume a clean diet rich in whole foods: vegetables, lean meats, fish, and whole grains. Include parsely in your diet, and supplement with chlorella. This will help to reduce body odour when you do sweat.

Numerous studies have shown that eating a healthy breakfast helps to increase concentration, energy, and performance, while boosting metabolism and balancing blood sugar levels for weight management. Eating in the morning decreases the likelihood of snacking on unhealthy foods before lunch (it is much easier to say “no” to those donuts or that slice of birthday cake when you feel full.) It is the most important meal of the day, in which you break the fasting of the previous night. Unfortunately, it is the meal that is most often skipped or grabbed on the go. While thinking of breakfast ideas, you want to include whole grains for fibre, fruit for vitamins and even more fibre, and protein for sustained energy. Here are some tips for starting a healthy breakfast regime:

• Before your morning routine, drink a glass of lemon water. This will kick start your digestive system in preparation for eating.
• If you are not currently eating breakfast, start with small meals. A cup of almond milk, ½ cup of yogurt or a handful of walnuts.
• Prepare breakfast the night before.
• Set you alarm 15 minutes early so you have time to sit down and eat in the morning.
• Avoid breakfast bars. They are loaded with sugar and refined carbohydrates.
• If you do not like traditional breakfast options, eat leftovers from the night before.
• Healthy breakfast ideas:
  • Slow-cooked plain oatmeal with sunflower seeds, frozen berries, maple syrup, and rice milk.
  • Shake à almond or rice milk, banana, frozen berries, hemp protein powder, yogurt. This is the best option for people on the go, because it can be prepped the night before and eaten during your commute to work.
  • Whole wheat English muffin with nut butter.
  • Kashi cereal with almond milk. Look for cereals that contain whole grains and are low in sugar.
  • Boiled eggs and English muffin or steamed spinach.
  • Apple with almond butter.

I estimate that over half of my patients have suffered from hemorrhoids at some point in their lives. Although this is often not the reason they seek naturopathic care, these patients often present with digestive troubles, high stress levels, and report discomfort when passing stool.

Hemorrhoids are swollen and inflamed veins that form either internally (inside the rectum) or externally (outside the rectum.) They may or may not protrude through the anus. Symptoms include: bright red blood when passing stool, soreness, a feeling of fullness in the rectum, itchiness, or no symptoms at all. Although they are not dangerous, they can be a ‘pain in the butt.’

Hemorrhoids are caused by an increase in pressure, most likely the result of constipation, but sometimes also the result of diarrhea or irritable bowel syndrome. They are common in the elderly, during pregnancy, and in those who are obese or experience from high blood pressure. For women, hemorrhoids may follow the cyclical pattern of menstruation.

If you are suffering from hemorrhoids, there are many acute prescriptions that provide relief, and many dietary and lifestyle changes that can resolve the problem completely:

• Topically, apply witch hazel. It is an astringent that helps to decrease inflammation and constricts the veins.
• Sitz baths: immerse hips and buttocks in warm (not hot) water with your upper body and feet out of the water. Sit for 15 minutes to help relieve the symptoms and decrease inflammation.
• Keep your anus dry. Moisture exacerbates the pain. You can apply calendula ointment if there is chaffing to help the skin heal. Aloe vera gel will also to relieve any burning sensations.
• Increase fibre intake. Ground flax seeds, vegetables, and psyllium husk are your best sources. These will add bulk to stool so it is easier to pass.
• Increase water intake. Your urine should be light yellow in colour. If you are thirsty, you are already dehydrated. Water softens the stool, making it is easier to pass.
• Exercise regularly to stimulate your digestive tract.
• Probiotics balance the beneficial bacteria in your gut, normalizing bowel function.
• Reduce stress. Stress is the number one cause of disease, with digestive complaints topping the list. Decreasing stress will help with constipation and diarrhea, which will reduce the occurrence of hemorrhoids.
• Go to the bathroom when you have the urge. Do not put it off because you are busy or in a public place.
• Don’t sit on the toilet for prolonged periods of time; this will only increase the pressure on your rectum and make stool more difficult to pass. If you lose the urge to pass stool once you are on the toilet, wait no more than 5 minutes, then get up and walk around until the urge returns. Don’t strain for longer than 30 seconds. The pressure build-up will only exacerbate hemorrhoids. Squatting when passing stool instead of sitting will also decrease the pressure on the rectum.
• Wash your anus with water and no soap, which is an irritant.
• Kegel exercises will strengthen the pelvic floor.

It is also important to remember that other conditions, such anal fissures (tears), abscesses, Candida (yeast) and rectal cancer can mimic the symptoms of hemorrhoids. Please consult with a health care professional before self-diagnosing and prescribing.

Recently, there has been an influx of “new and improved” yogurts in the grocery store aisles. These yogurt brands have great marketing strategies designed to make you think that their yogurt is healthier due to “unique” strains of probiotics, and added vitamins, fibre and omega 3 essential fatty acids. There are, however, some things the flashy ads don’t tell you:

· All yogurts contain probiotics. This beneficial bacteria re-inoculates the gut and helps with immune function, digestion, and colon health.

· Some yogurts are heat-treated to increase the shelf-life, which kills the healthy bacteria. Look for brands that use the words “live” or “active” on the ingredient lists.

· Non-fat and low-fat yogurt contains more sugar, unless it is made with aspartame, which is an even unhealthier alternative. Lower fat yogurt is also less filling, so you will be hungrier quicker.

· Yogurt that is non-organic contains antibiotics (fed to the cows to keep them “healthy” while they are producing milk), which counteracts the beneficial bacteria.

· Yogurt is more easily digested than milk because it contains lactase (the enzyme that breaks down lactose.) If you are sensitive to cow milk, try yogurt that is made from goat or sheep milk.

· In addition to containing sugar and fruit, flavoured yogurts often contain artificial colouring, artificial sweeteners, and additives, such as gelatin, all of which decrease the nutritional value.

· Yogurt is naturally high in protein, B vitamins, calcium, and low in carbohydrates.

· Your most nutritious source of yogurt is organic plain with added ground flax seeds and berries.

As the warmer weather approaches, I’ve seen numerous patients presenting with symptoms of coughing, stuffy nose, sneezing, fever, and body aches. In addition to feeling lethargic, there is added stress that they may be suffering from the swine flu (H1N1 influenza strain.) Should you be concerned? Here are some important facts to remember:

• The H1N1 strain acts like seasonal influenza: the incubation period is 1-4 days and the symptoms resemble seasonal influenza.
• The transmission rate of H1N1 is lower than seasonal influenza.
• The H1N1 strain is killed by heat. Well-cooked meat will kill the virus.
• Warmer weather will decrease the transmission rates of both H1N1 and seasonal flu.
• Cases reported in Ontario have been mild.
• The flu shot does not provide protection from the H1N1 flu strain.

It is also important to keep in mind that during a change of seasons, particularly winter to spring, we are more susceptible to catching colds and flu. Since this is a common time to fall ill, the added stress of fearing the swine flu will only further negatively impact our immune systems. A good solution to preventing acute infectious disease is to implement natural strategies to boost our immune systems:

• Wash hands regularly
  • after being in public
  • after contact with others
  • before and after eating
• Drink adaptogenic herbal teas (astragalus, ginseng, eleuthro.) Stress compromises our immune systems and adaptogenic herbs help our bodies adapt to high stress levels.
• Elderberry tea or syrup reduces the severity and duration of respiratory symptoms, and decreases nasal and sinus congestion.
• Gargling with green tea has been shown to reduce the transmission rates of flu.
• Keeping hydrated prevents viruses from adhering to mucus membranes.
• Taking probiotics will keep our immune systems strong and re-inoculate the good bacteria in our guts, where 60% of our immune system is located.
• Increasing consumption of raw garlic will destroy bacteria and viruses.
• More rest and sleep will increase immune function while decreasing stress levels.

If you do experience acute onset of fever, new/worse cough or shortness of breath, sore throat, sore joints or muscles, or headaches, please report these symptoms to your medical or naturopathic doctor, and stay at home; the flu is most contagious during the first five days of symptoms.

Dietary fibre, both soluble and insoluble, comes from eating the indigestible cell wall of plants.  Fibre is found in fruits, vegetables, grains, and legumes.  Most people seem to know that they should be eating enough fibre, but many do not know why they need to eat it, what type is best, and how it works.  

Soluble Fibre

• Forms a gel when dissolved in water
• Absorbs and eliminates cholesterol from your body, thus lowering total cholesterol
• Slows absorption of sugar and prevents spikes in insulin (helpful for Type II diabetes)
• Slows digestion and increases absorption of nutrients
• Absorbs water from the large intestine, softening stool
• Gel-like consistency of stool promotes regular peristalsis (stretching and contracting of intestines which helps to force waste through your system)
• Ferments in the intestines, promoting the growth of healthy bacteria in the gut (aids immune function, digestion, and elimination)
• Fermentation also creates short-chain fatty acids, which provides healthy fuel for intestines and causes the liver to release less cholesterol
• Sources: rice, oatmeal, barley, quinoa, legumes, fruits, vegetables, psyllium, flax seeds (some of these contain both soluble and insoluble fibre)

Insoluble Fibre

• Cannot be dissolved in water
• Moves food through the digestive tract quickly, thus preventing waste and toxins from building up in your body
• Provides a feeling of satiety (helpful for weight management)
• Provides bulk to stool (helpful for constipation and hemorrhoids)
• Balances intestinal pH, reducing the risk of colorectal cancer
• Sources: bran layer of grains, vegetables, skin of fruit

Your best source of fibre comes from eating a balanced diet of whole foods, including vegetables, wheat-free grains, and legumes. Unless you have a medical complaint or a very poor diet of fast/junk foods, supplementation is often not necessary. If you are not getting enough fibre from your diet, 1-2 tablespoons of ground flax seeds are a great source. To prevent the gas and bloating that is common when introducing more fibre into your diet, slowly increase the dosage over a couple of weeks and drink lots of water and herbal tea.

Proper hand washing is the number one way to prevent the spread of viruses and bacteria. “Germs” can be transferred to others by casual contact or you can infect yourself by touching your eyes, nose, or mouth. Unfortunately, most of us do not practice good hand washing technique, nor do we wash our hands often enough. Running our hands under water for a couple of seconds does not constitute good practice. According to the Ontario Ministry of Health and Long-Term Care, here’s what does:

1. Wet your hands with warm running water.
2. Add soap and rub your hands together to make a soapy lather.  Do this away from the running water for at least 15 seconds, being careful not to wash the lather away.  Wash the front and back of your hands, as well as between your fingers and under your nails.
3. Rinse your hands well under warm running water.
4. Pat hands dry with a paper towel or use an air dryer.
5. Turn off the water using the same paper towel, and dispose of it in a proper receptacle.

While it is true that soap does not actually kill the “germs”, it pulls the dirt and oils (where “germs” reside) from your skin and creates a slippery surface so the “germs” can slide off.

Listed below are some common situations where people can pick up “germs” and should wash their hands:

• When hands appear dirty
• Before and after preparing food or drink
• Before and after eating
• After using the washroom
• After blowing your nose, or using your hand to cover a sneeze/cough
• Before and after visiting or caring for those who are sick
• After petting animals

Any type of plain soap can be used. It is best to avoid heavily perfumed soaps due to the prevalence of chemical sensitivities. If bar soap is being used, place it on a dish that allows for draining.

To avoid more germs after you wash you hands:

• Do not use a common hand towel in public settings. Always use disposable towels or air dryers.
• At home, wash hand towels weekly. Hang them up instead of leaving them on the basin. Viruses thrive on moist surfaces.
• Wash hands under running water, not in a standing basin of water.
• In a public washroom, use a disposable towel to open the door.

What about alcohol gels and antibacterial soap?

• Alcohol is more effective at killing bacteria than viruses.
• Using alcohol gel alone is much less effective than properly washing your hands with soap and running water.
• Antibacterial soaps and gels do not kill viruses (which are responsible for colds and flu.)
• We need to be exposed to “germs” as “exercise” for our immune systems. Bacteria-free environments are not healthier. Children who are not exposed to “germs” often develop more serious respiratory disorders and allergies.
• Antibacterial soaps cannot distinguish between healthy and harmful bacteria. It kills all bacteria. Washing away the good bacteria weakens our immunity and makes it easier for “bad bacteria” to invade the body.

Unbeknownst to most people, in addition to the brain in our skull, we also have a brain in our gut. This brain is responsible for emotional gut reactions (“butterflies” and “sinking” in the pits of our stomach when something doesn’t feel right.)

Here are some more interesting facts regarding our gut:

- It contains over half of the neurons in our body. These nerve cells are responsible for relaying information from the outside world and creating appropriate responses.

- It contains the same types of hormones and neurotransmitters found in our brain. Hormones allow the body to adjust to small changes in our environment (homeostasis), while neurotransmitters are chemicals that the nervous system uses to communicate with other systems of the body. Neurotransmitters are responsible for the signaling that underlies thoughts, emotions, and planning.

- Thus, our gut is able to learn, remember, and produce emotion-based feelings.

Developmentally, our brain and our gut originate from the same type of tissue. This means that in adulthood they have similar anatomy (structure) and physiology (function.) The brain and the gut are connected by the longest nerve in our body: the vagus nerve. This nerve allows the brain to influence the gut, and vice versa. Therefore, this important brain-gut connection is responsible for the stomach symptoms we feel during times of high stress, such as indigestion, ulcers, and diarrhea.

So, the next time you say you have a “gut-feeling” about someone or your stomach is “in knots”, pay attention! It is actually your body’s second brain giving you valuable information.

As we settle into the second half of winter, we also settle into shorter days, greyer skies, and colder weather. January and February are the toughest months in terms of maintaining motivation, optimism, and high spirits. Whether you suffer from Seasonal Affective Disorder or just a gloomy mood, the consequences of less direct sunlight cause many to feel of us to feel lethargic, depressed, anxious, and increase the likelihood of catching colds. With the knowledge that spring is just around the corner, here are some tips to help us through the next couple of months:

• Phototherapy. Our depressed moods are highly correlated with a lack of sun. Sitting near a broad spectrum light bulb for as little as ten minutes each day can help to “trick” our bodies into thinking that we are exposed to direct sunlight, which will help our skin create vitamin D to boost our moods.

• Get outside. With the freezing temperatures and plentiful snow, it is easy to hibernate inside. This limits the amount of natural sunlight we are exposed to, which in turn limits the amount of vitamin D our bodies are creating. Exposure to fresh air also helps to clear the cobwebs out of our heads and provides a boost of energy.

• Exercise. In addition to the fun of taking advantage of many winter sports such as skating, skiing, tobogganing, and hiking, exercise increases our energy levels and releases endorphins, which promote a sense of well-being.

• Eat healthy. During the winter months we often crave carbohydrates, which boost serotonin levels to increase our mood. The problem with the holidays is that we are eating more cookies, cakes, and stuffing, which causes spikes and drops in blood sugar. Not only does this depress our immune system, it also depresses our mood. The trick is to balance carbohydrates with proteins, and eat a variety of healthy carbohydrates such as quinoa, buckwheat, and millet. Winter is also a good opportunity to incorporate in-season vegetables into our meals, such as potatoes, parsnips, squash, carrots, and sweet potatoes.

• Take supplements. Often during the winter months, it is advisable to supplement with some of the nutrients it is difficult to obtain from winter foods. Both vitamin D3 and omega 3 essential fatty acids from fish oils have been shown to improve both mood and immune system function. If you find yourself eating less green vegetables, taking a green supplement may also be beneficial.

• Plan dates with your friends to do something you love. Both socializing and participating in fun activities can decrease the sense of isolation some feel during the winter months while giving you some motivation to leave the house.

• Get enough rest and sleep. If you look at other mammals, winter is a time to slow down, gain some winter padding, and rest. We are not only lazier during the winter because it is cold and dark…we are programmed to be that way! Unfortunately, the demands of our society do not fluctuate with the seasons. As much as possible, try to honour your body’s innate characteristics and get more rest and sleep during these months.

For more information on how a naturopath can help you, please visit my website at: www.NaturopathicRoots.com

1. Limit your sugar intake. Sugar depresses our immune systems and makes us more susceptible to catching viruses. Although refined sugar is the biggest culprit, also be mindful of how much fruit and fruit juice you are consuming.

1. Aim for 7-8 hours of sleep nightly. Our bodies regenerate and repair while we are sleeping. For those of you who have difficulty falling or staying asleep, meditating or breathing exercises are a better alternative than reading, watching TV, or lying in bed persistently thinking about the stressors of the next day.

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