The Lifelong Wellness Company Inc: 2010

Saturday, November 20, 2010

Naturopathic Lifelong Wellness Strategies for Candida/Yeast Infections

Candida albicans is a type of yeast that can lead to all sorts of health problems. Most people identify its overgrowth with vaginal yeast infections, however it can effect many systems. Candida is often referred to as an opportunistic infection. In immune compromised individuals such as people with AIDS or on chemotherapy, it can multiply out of control, hence; if there is an opportunity to attack, it will take it.

Naturopathically, these infections can be adequately controlled if the root cause of their overgrowth is addressed. Most people don’t realize that C. albicans naturally resides in approximately 80% of the human population without causing any adverse reactions. A balanced immune system, stress response, and microflora count all have merit when considering treatment.

Pre and probiotics are excellent for supporting the microflora of the digestive track. Did you know that a large portion of the immune system actually emanates from the digestive track? This is largely due to balanced amounts of healthy bacteria. Think of it as a gigantic circle of life; the good bacteria keep the bad (pathogenic) in balance. Prebiotics include chicory root, Jerusalem artichoke, and dandelion greens whereas probiotics include bacterial strains such as Lactobacillus acidophilus, commonly fortified in commercial yogurts.

Healthy Brewer’s yeast (Saccharomyces cerevisiae) may confer benefit. When allowed to ferment, the healthy yeast produces a fluid or ‘medium’, containing many health promoting substances that can out compete against other pathogenic fungi.

Since Candida feeds on sugar, maintaining a healthy stress response (in addition to avoiding dietary intake of sugar) is important. Chronic stress can promote inflammatory imbalances and improper functioning of the immune system, which can both support Candida overgrowth. Moreover, people often crave sweets while under stress, which may ‘add fuel to the fire’.

A reputable extracts of oil of oregano has merit in attacking C.albicans. Consider using it at 3 drops, three times per day for 6-8 weeks. During this time, it is wise to use a probiotic supplement containing the fermented medium. Oil of oregano can kill bad bacteria, but also some good if used at high dosages for prolonged periods of time. After 6-8 weeks, taking probiotics at 24 billion CFU twice per day or higher is reasonable to try and establish a healthy microflora. It is important to address other aspects of a healthy immune system, while killing off pathogenic yeast. Hormone balancing, detoxification, addressing other underlying food sensitivities (besides simply avoiding sugar), and maintaining adequate nutrition may address the root cause. Book your free 15 minute consult with Robert W. Horovitz Naturopathic Doctor and ask about salivary hormone tests and hair mineral analysis.

Thursday, October 7, 2010

Lifelong Healthy Cholesterol

Cholesterol has been given a bad name for far too long and it is time that someone finally set the record straight. Cholesterol is not only as bad as people think, but is actually in many ways essential for promoting Lifelong Wellness. Every cell in our body has a membrane surrounding it that Is partly fluid. It has to be; otherwise our cells would be too brittle. Cholesterol plays an important role in helping to maintain that fluidity. Additionally cholesterol is required for the production of sex steroid hormones such as estrogen, progesterone, testosterone, as well as a major stress hormone cortisol, among others. Furthermore, cholesterol is a precursor for bile, which helps to emulsify fats and aid the absorption of fat soluble vitamins such as A, D, E, and K. Some may be interested to know that vitamin D, a vitamin that is incredibly hot right now (no pun intended) is synthesized from a derivative of cholesterol with the help of sunlight.

Should people pay close attention to their blood cholesterol levels? Absolutely. If blood cholesterol levels rise, it is possible to have an increased risk of developing cardiovascular disease later on in life and suffer from a heart attack or stroke. Even though cholesterol is required by the body to do good, over time high cholesterol levels can contribute to plaque buildup in our arteries, possibly obstructing blood flow and even dislodging in little pieces that can travel to various parts of the body and get trapped where blood vessels narrow. If one of these pieces of plaque gets trapped near the heart, a heart attack can occur. If in the brain, a stroke. Cholesterol itself though is not the whole story as several things need to happen in order to form arterial plaque. LDL for example is a transporter lipoprotein used to take cholesterol from the liver and intestine to tissues where it can be used in its glory. It is commonly known as “bad cholesterol”. If LDL is oxidized it can contribute to the formation of foam cells that deposit in arterial walls and become known as plaque. In fact it is perhaps oxidized cholesterol that is the real culprit. HDL or “good cholesterol” takes cholesterol from tissues and helps with its excretion.

Treating elevated cholesterol naturally can be achieved by many different ways and it is important to understand that everyone is different and should be treated accordingly. One idea is to block the production of cholesterol by the body itself. HMG-CoA reductase is an enzyme that is intimately involved in the production of cholesterol. If inhibited, blocking cholesterol is achieved, which is exactly what pharmaceutical drugs known as statins do such as Lipitor. These drugs however do not come free of side effects. Muscle aches and pains for example are relatively common so speak to your health care professional regarding supportive measures.

Although cholesterol is produced by our bodies, most of it is actually reabsorbed from the intestine via bile salts. Plant sterols (phytosterols) can block this and allow the salts to be excreted in our stool, thus being an excellent complimentary supplement for cholesterol reduction. Although dosages vary, 1.3 grams with two separate meals are worth considering. Fiber can also help with the excretion of cholesterol. 30 grams of fiber daily is a good starting point. Chia, kamut, quinoa, flax, glucomannan, and whole wheat are great sources of fiber. An apple is approximately 3.5g of fiber so an apple a day really is a start.

Fish oil is one of the single best supplements that can be taken for promoting cardiovascular health. A three ounce serving of wild Pacific salmon 2-3 times per week can have profound positive influences over your cholesterol panel. Whole salmon oil in this meal sized dosage is available. Otherwise, 2-4 grams per day of a pharmaceutical grade, molecular distilled fish oil has merit.

Supplements that are good antioxidants are definitely worth incorporating into a cholesterol lowering protocol. Preventing oxidation of cholesterol may be even more important than simply reducing it from your diet. For example one of the main questions that people ask me is whether eggs are healthy, considering that one large white egg contains approximately 195mg of cholesterol in its yolk. The answer is in the way that you cook it. Since the cholesterol is in the yolk, preventing oxidation is key. When making hard boiled eggs, scrambling the yolk, or making an omelet, the yolk changes dramatically. It becomes oxidized! Next time you cook an egg, try preparing it using lower temperatures (medium or lower) and “over easy” or “sunny side up”. Also try putting ¼ tsp or so of turmeric and fresh ginger into the oil prior to heating as they may add further protection and are both cardio protective.

Sunday, October 3, 2010

Robert Horovitz ND on Rogers DayTime: Cholesterol

http://www.rogerstv.com/page.aspx?lid=250&rid=17&gid=71317

Tuesday, September 28, 2010

The Lifelong Wellness Company Inc: Grains that Promote Lifelong Wellness!

The Lifelong Wellness Company Inc: Grains that Promote Lifelong Wellness!: "For more information e-mail Robert at info@lifelongwellknesscentre.com With everyone getting caught up in the latest and greatest super foo..."

Grains that Promote Lifelong Wellness!

With everyone getting caught up in the latest and greatest super food fads such as acai and mangostein, whole grains are feeling left out. After all; grains are super foods too! With so many out there to choose from, which ones give you the biggest bang for your buck?

Rice Bran:

It is the “stuff” left over when milling white rice from brown rice. In nature, the rice bran tends to go rancid due to a fat breaking enzyme called lipase. When inactivated, the rice bran is stabilized and can be eaten as one of the richest known food sources of B vitamins. It also contains loads of additional support for the nervous system such as inositol-6-phosphate, choline, and folic acid. It is also rich in phytosterols, coenzyme Q10, and gamma-oryzanol; all of which are very cardio protective. People often find creative ways to change the taste of drinking water so that it “tastes better”. Try putting 2-4 tablespoons of raw organic rice bran as it has a delicious natural sweet taste. You will not be disappointed!

Sprouted Chia:

Sprouted ground chia is truly one of a kind. The amount of nutrition per seed is astonishing. The seed absorbs about 6 times its weight in water, making it an excellent weight loss trick as it keeps people feeling full longer. Sprouting the seed activates health promoting enzymes and is the difference between a seed and a small plant. Moreover, it dramatically enhances the micronutrient (vitamin and mineral) content and almost doubles the ORAC value, which is a scale by which antioxidant capacity is measured. Chia is very rich in omega-3, making it an all-star food choice for healthy skin and a health gut. 1 tablespoon of ground sprouted chia, twice daily in a good quality yogurt, apple sauce, etc., is a good wholesome dose. Please be sure to follow the chia with a full 250ml cup of water to avoid the fiber from becoming constipating.

Sprouted Flax:

The same benefits apply to flax as they do to chia with respect to sprouting. Flax has a relatively unique fiber profile of approximately 50:50 soluble and insoluble. This makes flax an excellent fiber to combine with detoxification programs. There is also scientific backing with respect to mastalgia (breast tenderness), which may be something worth mentioning to all the wonderful women in our lives. The dose is the same as chia right down to the water.

Quinoa:

With a complete amino acid profile, this so called grain is a fantastic item to incorporate in a vegan dietary program. It is also incredibly abundant in minerals; notably magnesium, iron, and tryptophan. Quinoa is high in fiber and tastes great! It cooks like rice except takes a little bit longer. It is also a flavor conduit for spices. Try eating this super food for breakfast by placing ¼ tsp raw cinnamon, ½ overly ripe banana, a small handful of fresh or frozen berries, and ½ tsp whole organic ground vanilla pod into the mix.

Kamut:

Kamut pasta is a great replacement for regular white pasta as it has a really close taste to whole wheat, but is revered by most as more tolerable even in those with gluten sensitivities. This pasta is relatively high in protein as well as fiber. The nutritional profile of kamut is quite extensive; however one of the highlights is its high selenium content. Selenium is great for hair, skin, and nail health as well as prostate health. It is also a potent antioxidant.

Saturday, September 18, 2010

Stop Chronic Fatigue; Start Promoting Lifelong Wellness!

In a high stressed, over worked society, it is no surprise that low energy and general fatigue is a common concern, but what if it takes control over your life? What if it interferes with your ability to function at work or participate in family events and even leisure activities? Severe, disabling fatigue is very real and constitutes just one major symptom of Chronic Fatigue Syndrome (CFS). Besides having fatigue at least 50% of the time, people with CFS generally present with impairments in concentration, short term memory deficits, and experience musculoskeletal pains as well as sleep disturbances.

With no definitive laboratory test, CFS is extremely difficult to diagnose and the cause is uncertain. Immunologic dysfunction, either idiopathic (unknown origin) or from an infection has long been postulated as a major precipitating factor in the development of CFS. Lyme disease, cytomegalovirus, and human herpes virus 6 are just several of the many possible differentials to consider. Other conditions that mimic symptoms of CFS include but are not limited to hypothyroidism, anemia, and certain forms of cancer. An emerging theory includes hypothalamic-pituitary-adrenal (HPA) axis dysfunction, whereby our body loses the ability to adequately control the output of our stress hormone cortisol. Ask Robert W. Horovitz Naturopathic Doctor about the 4 point cortisol test along with the implications of cortisol imbalances with respect to fatigue as well as other aspects of your health. Info@lifelongwellnesscentre.com.

Health food stores across this wonderful nation are promoting various energy boosting products. Whether you are accustomed to a daily vitamin B12 boost, an ultimate morning power shake, or your favourite super food, there are hundreds if not thousands of different ways to naturally enhance your vitality. For someone with suspected CFS however, it may not be as simple as choosing from the long list as just mentioned. That said, there is merit in supporting a healthy stress, immune, and inflammatory response. When choosing the right remedies it is important that your health care practitioner take great care in considering your unique constitution as everyone is different.

Supporting yourself during stressful times definitely requires the proper fuel. Vitamin C and B5 are of noteworthy mention. Camu camu is one of the highest known vitamin C containing fruit in the world and contains anti-inflammatory properties as well. Besides being found in meats, vitamin B5 can be found in relatively high amounts in broccoli and avocados. Perhaps you know of a family member or friend who does not fully take advantage of their corporate health care plan. Imagine going for a relaxing acupuncture treatment after a long hard day at the office. Acupuncture can increase vitality and greatly compliments herbal therapy. Adaptogenic herbs such as Glycyrrhiza glabra (licorice) and Eleutherococcus senticosus have been of particular interest in the area of CFS.

Immune boosting herbs such as Astragalus membranaceus (Astragalus root) and Ganoderma lucidum (Reishi mushroom) are very reasonable choices to consider. Speak to your Naturopathic Doctor about specific therapeutic extracts and keep in mind that individualized dosing is very important. Some herbs should not be taken for a prolong period of time without taking a break. Also depending on the state of immune dysfunction, sometimes immune boosting herbs may be counterproductive as it may be your immune system that is attacking itself.

Besides having a wide array of immune boosting properties garlic is anti-inflammatory. Moreover it is tremendously cardio protective. Turmeric, which is probably one of the more popular anti-inflammatory herbs is also somewhat anti-viral. The whole rhizome is often best for long term use as its various compounds work in synergy to promote Lifelong Wellness. Otherwise, curcumin (the yellow-orange pigment of turmeric) can be used therapeutically as it is more potent with regard to specific actions.

Certain food sensitivities can lead to headaches, muscle aches, GI disturbances and are worth looking into. Common foods to watch out for are gluten containing foods, dairy, sugar and non-fermented soy such as tofu. Lastly, Coenzyme Q10 is worth a conversation with your health care provider as it can help with endurance, and is ultimately required for the body to produce energy.

Saturday, September 11, 2010

Promoting Lifelong Cardiovascular Health - Robert W. Horovitz, B.Sc., ND

Cardiovascular disease and associated disorders are collectively one of the worlds largest killers, yet preventative strategies are often overlooked and/or undermined. A healthy diet, exercise, as well as avoidance of tobacco and alcohol are general recommendations that go without saying, however there are specific strategies that can be used to help minimize risk factors and promote optimal cardiovascular health. These include but are not limited to, strategies that modulate inflammation, protect against oxidative damage, promote a healthy stress response, and maximize normal metabolic functioning.

Inflammation is necessary; it allows us to heal properly and plays an integral role in our overall immune response. Conversely, if chronic and in excess, it can increase risks of heart attacks, strokes, and even death via slow plaque formation in our arteries. Food can have profound influence over inflammation. A high intake of saturated fats (butter, cream, lard, red meat) as well as too much of omega 6 (vegetable oil, corn oil, sunflower oil) relative to omega 3 fatty acid (wild Pacific salmon) can result in inflammation. Ask your Naturopathic Doctor whether your diet is pro-inflammatory. There are many natural substances which are anti-inflammatory. Ginger for example contains over 200 known constituents for modulating inflammation that act synergistic to promote optimal cardiovascular health. Turmeric and cayenne pepper are two other notable food/herb items that module inflammation, and there are hundreds, if not thousands of other species that exist in nature.

When fats are cooked using high temperatures, they are at increased risk of becoming oxidized. Oxidized fat has a greater chance of developing into arterial plaque. Other oxidants (also called free radicals) originate from environmental toxins, cigarette smoke, etc. These oxidants not only promote cardiovascular disease, but many other diseases, including Cancer. Healthy oils such as from grape seed, coconut, and avocado can be added cold to already cooked meals. Salmon may be baked instead of fried. Moreover, spices such as ginger and turmeric may be added. You can further protect yourself from free radicals by consuming foods that are high in antioxidants such as blueberries, goji berries, raw cacao nibs, and pomegranate, to name a few.

Although a healthy stress response is beneficial for managing everyday living, it is important to provide your body with the right fuel to adequately cope. Chronic stress can lead to many physiological changes such as elevated blood pressure and consequently can increase risk of developing heart disease. Foods that are rich in vitamin C and B5 such as green, leafy vegetables should be considered. Deep breathing techniques have merit and some herbs known as adaptogens may also be used. Ask your Naturopathic Doctor for more information.

With respect to metabolism, b-vitamins are useful in enabling our bodies to adequately break down fats into usable energy. Green leafy vegetables are not only great sources of these vitamins, but they also contain antioxidants that can help against oxidative stress. Maintaining an efficient metabolism through diet and exercise can help maximize your energy level as well as minimize your waistline, ultimately decreasing your risk of developing cardiovascular disease. Ginger and Cayenne, which have already been mentioned for their cardio protective properties, are of noteworthy mention as they possess thermogenic qualities. They create heat, which enhances normal metabolic functioning. They are also antioxidant rich.

Cardiovascular disease is extremely dangerous and preventable. Often the first symptom is a major heart attack, or a stroke, or worse. There are many risk factors and it is important to keep in mind that everyone is incredibly different. Smoking for example may be caused by a multitude of factors ranging from stress, to addiction, to other lifestyle factors. Robert W. Horovitz Naturopathic Doctor can help you determine your individualized risk factors and work with you to create a customized, comprehensive plan that is right for you. Book your free 15 minute consult today: (905) 294-0454 (Markham, Ontario) or 'Ask the Doc' at info@lifelongwellnesscentre.com

Sunday, September 5, 2010

Follow Robert W. Horovitz, B.Sc., ND

Welcome to the official blog of The Lifelong Wellness Company Inc, where you can follow Robert W. Horovitz, Naturopathic Doctor and get the latest tips to help you to continue promoting Lifelong Wellness.

Comments and referrals are always welcome. If you have a health concern and would like professional advice, please call (905) 294-0454 for your free 15 min consultation. The clinic is located in beautiful Markham, Ontario at Markham Road and Highway 7. E-mail questions can also be sent to info@lifelongwellnesscentre.com where Robert will personally send you a reply.

Saturday, September 4, 2010

Osteoporosis: Nutritional Considerations

Since human bone is largely composed of calcium, this is typically the first nutrient people think of for both treatment and prevention of this condition. The best form is through food, however calcium supplement suppliers are constantly creating inventive ways of increasing the bioavailability of their product to match that (as best they can) of food. In terms of the isolated form, I recommend calcium bisglycinate, as it is more absorbable than calcium carbonate or calcium citrate.

Additionally, it is important to consider other factors when choosing a well rounded calcium supplement. Nutrients such as magnesium, vitamin D, vitamin K1 and K2 (to name a few) help with overall absorption. Perhaps more importantly are these nutrients’ ability to enhance calcium deposition towards our bones instead of somewhere undesirable such as our arteries, joints, or even brain tissue, which can potentially lead to a variety of ailments.

Food sources do not pose the same risks, because your body recognizes and uses food not just as single molecules, but rather as a concert of many nutritional compounds that work synergistically to promote lifelong wellness. Food sourced supplements do exist. One method is to take nutrients and feed them to healthy brewer’s yeast and probiotics (healthy bacteria). By taking these organisms in supplemental form, we can gain the benefits of the organisms themselves as well as the nutrients that they consume.

Another important factor to be mindful of is your individual pH. A diet that is too acidic can diminish calcium absorption, which is why it is important to combine your calcium supplementation with whole, nutrient rich, green foods such as spinach, kale, broccoli, etc. A pH balanced diet helps against the degradation of bone as well as bioavailability of calcium supplements.

Also, if left alone for a period of time, a fermentation process is allowed to take place, which naturally produce incredible antioxidants and immune boosting compounds that are difficult, if not impossible to replicate in a lab. Some argue that the compounds created during the fermentation process may hold more benefits than the individual vitamins and minerals themselves.

Calcium requirements vary, depending on many factors, however for the most part adults should be receiving approximately 1000mg of calcium daily. Family history and other considerations should be notified to your health care practitioner. Speak to your Naturopathic Doctor about carefully assessing your diet and helping you determine your individual nutritional requirements and risk factors pertaining to osteoporosis.

Tuesday, August 31, 2010

Natural Remedies You Won’t Lose Sleep Over

Robert W. Horovitz, B.Sc., ND
Naturopathic Doctor
The Lifelong Wellness Company Inc.
Active Health Centre
5871 Hwy 7 E
Markham, ON L3P 1A3
Clinic: (905) 294-0454

e-mail: info@lifelongwellnesscentre.com
www.lifelongwellnesscentre.com
www.facebook.com/lifelongwellnesscentre
www.twitter.com/lifelongwell

It is no surprise that good quality, restful sleep promotes Lifelong Wellness, yet many have difficulty achieving it. There are many natural solutions, however it is imperative that in choosing the right one, recommendations are made based on what is causing the deprivation of valuable snooze time in the first place.

If an overactive mind from stress is keeping you up, deep breathing exercises may be just the ticket. Focused breathing helps to increase oxygen intake, maintain a healthy heart rate, and promote healthy blood pressure readings, all of which can benefit a healthy sleeping pattern. Herbs such as holy basil and lemon balm are good stress supportive herbs, and seldom interact with medications. They can be taken as a tea or in pill form and have very few if any side effects. Epsom salt baths prior to bed elevates magnesium sulphate levels in the body. Magnesium is a vasodilator which can promote cardiovascular health, relax muscles, and lower blood pressure during times of elevated stress. Magnesium citrate is another form of magnesium that can be found in tablet or powdered form.

Someone who does not consume adequate amounts of dietary protein may want to consider that the amino acid tryptophan is used to produce serotonin, which is then converted to melatonin. Melatonin helps us with our natural sleep cycles. Interestingly, melatonin is produced mainly in darkness and decreased with luminescence. Children who sleep with nightlights may be at risk of producing less than optimal melatonin levels, as well as adults who sleep in rooms that are slightly lit even through natural sources such as moonlight.

Eating late at night should be avoided. Proteins such as digestive enzymes, insulin, and glucagon, can act even several hours later to interrupt a beautiful sleep. Have you ever heard of ginger for sleep? Ginger as a tea or even accompanying dinner is commonly used as a digestive aid, however it is also one of the richest dietary sources of naturally occurring melatonin!

Sleeping posture may be another sore spot to work on. Lying in a position that is ergonomically incorrect creates inflammation that can interrupt restful sleep and cause some to wake up in pain. Since good quality sleep is our major way of repairing and rejuvenating, it is to our benefit to seek out fitted mattresses and pillows but don’t just take my word for it, sleep on it.

You may read time and again that moderate exercise can help promote a wide variety of health benefits including restful sleep. A workout too close to bed time however can elevate your heart rate. Moreover, fluid intake during and post workout may lead to night time urination if consumed too late in the evening. Finally be mindful of any performance enhancing supplements or even supplements/herbs in general close to bed time. Caffeine isn’t the only ingredient to watch out for as there are many other substances that have diuretic, blood glucose altering, and hormone modulating properties, which can all disrupt your sleep.

Naturopathic Strategies For Your Allergies

Whether you suffer from seasonal pollen allergies from trees, grasses, and weeds, or from year round mould and dust mites, there are many natural treatment options available so that you can breathe easier and promote Lifelong Wellness. Herbs as well as nutritional interventions through diet and/or supplementation not only tackle uncomfortable symptoms such as sinus congestion, runny noses, and scratchy throats, but typically provide many additional health benefits and have much fewer if any side effects than pharmaceutical medications.

When the immune system is challenged by a foreign invader, histamine is released from mast cells, which helps allow white blood cells and various proteins to pass through our circulatory system more efficiently to promote an appropriate immune response. This process however makes our capillaries slightly more permeable to water, which often contributes to many of the symptoms commonly associated with allergies.

Vitamin C when combined with Quercetin has been shown to possess antihistamine properties. Camu camu is one of the highest vitamin C containing fruits in the world, and Quercetin can be found in apples, capers, and tomatoes (to name a few). Of course besides contributing to reductions in histamine release these nutrients/foods are often anti-inflammatory, and contain antioxidants as well as many additional immune boosting compounds. Nettle, which is a herb that has been used for centuries to treat allergic rhinitis, decreases histamine release by affecting the Histamine 1 receptor from mast cells, basophils, etc. Moreover Nettle has anti-inflammatory properties by modulating COX-1, COX-2 and Prostaglandin D2 Synthase enzymes, which are areas of interest in many additional research categories; notably pain management.

Avoiding pro-inflammatory foods is a wise strategy for someone who experiences chronic allergies. It is difficult to broadly categorize any one particular food as being pro-inflammatory or not because everyone responds differently. Some people have particular food sensitivities that if properly evaluated, can be temporarily removed or reduced from their diet. Generally speaking red meat, dairy, refined sugar, and gluten containing grains tend to be on the top of the list. Ask your Naturopathic Doctor whether other foods such as citrus fruit, nightshade vegetables, and/or egg should be considered. Spices such as ginger and turmeric can be added to foods as they are immune boosting and anti-inflammatory.

Sinus rinses are safe and easy ways of providing local relief against mucous build up. Neti pots and/or nasal sprays are commercially available so ask for them at your local health food store. Digestive enzymes such as mucolase may also be used to physically break down excess mucous. Additionally, probiotics are live microorganisms that can confer many immune benefits, including alleviating nasal symptoms associated with allergies. Some probiotic formulas include the bacteria as well as the fluid or medium in which they exert their fermenting capabilities. It is this nutrient rich medium that might contain more health benefits than the bacteria themselves. Lastly, if mould and dust mites are affecting the way you breathe, a good air purifier is probably a worthy investment, because breathing clean air is too important to miss out on.

Living with Lifelong Wellness

Summer commenced with inspiring goals towards Lifelong Wellness. People everywhere finally awoke from hibernation and began venturing into the wonderful world of long walks and fresh, flavorful health foods. Stress began to plummet and energy was on the rise. Weight began to drop, and in some cases, remnants of 6 packs and lean muscle from a time long ago were suddenly rediscovered. With summer over and fall among us, I find it increasingly necessary to encourage people to continue their active lifestyles that they have maintained steadily over the last 4 months.

As the temperature begins to cool down, those daily long walks tend to become less frequent, and less time is spent on fresh meal preparations. Occupational time restrictions begin to impose on what was previously luxury time for the mind and body. Of course it doesn’t take a Naturopathic Doctor to realize that meal prep and exercise go hand in hand. As healthy eating begins to decline, so does energy levels. With diminishing energy levels it becomes more difficult to perform those mind boggling tasks at school/work. If people begin to feel more sluggish, they tend to have less reserve for exercise, which ultimately leads to a further decrease in energy. Muscles start to lose their size and stamina, joints begin to stiffen up, and decreased range of motion makes physical activity more of a challenge.

In order to keep you on the path towards Lifelong Wellness, here are some lifestyle tips:

1. Write down your daily schedule on a piece of paper consisting of working hours and other responsibilities. Highlight any empty spaces (if any) that you see on your schedule. Seeing empty time slots on paper can help you to identify specific times for advanced meal preparations as well as exercise training.

2. Cook enough food to last until your next available time for meal prep (typically 2-3 days worth).

3. Pre-pack lunches the night before to avoid skipping meals the next day or making rushed early morning food decisions.

4. If a full out exercise regime can not be accomplished that particular day, don’t give up! Make a point of at least going for a 20 minute brisk walk every single day; it will help to clear your mind, cope with daily stressors, and ultimately increase oxygen flow which will help you perform tasks more optimally.

5. Pace yourself! If feeling overwhelmed drains you of valuable energy, stop and take 15 full out deep breaths (breathing 4 seconds in and 4 seconds out for a total of 8 seconds per breath). Often, people have trouble breathing with their diaphragm. Ask your Naturopathic Doctor about proper deep breathing techniques.

Often motivation and setting priorities are enough to get things moving. Once realistic goals are created, a Naturopathic Doctor can be of further assistance in providing specific individualized dietary and exercise recommendations. For more information on how Naturopathic Medicine can influence your goals towards Lifelong Wellness, book your free 15 minute consult today with Robert W. Horovitz Naturopathic Doctor!