Dr. Kathleen Regan ND | Innate Wellness Naturopathic Medical Centre
/Dr. Kathleen Regan ND

About Dr. Kathleen Regan ND

Dr. Kathleen Regan completed four years of post-graduate medical education at the Canadian College of Naturopathic Medicine (CCNM) in Toronto. She obtained her Bachelor of Science Degree from the University of Toronto. Kathleen has always been passionate about maintaining a balanced and healthy lifestyle. She helps her clients to develop lifestyle, nutrition and mindfulness goals that will improve their overall sense of wellness with the belief that wellness is a practice not a destination. She maintains a naturopathic family practice with a special interest in lifestyle coaching, nutritional coaching, weight loss, metabolic syndrome, fitness, fertility, prenatal/postnatal care and general family medicine. She works with individuals to achieve health goals at their own pace with compassion and mindfulness.

6 Benefits of Naturopathic Medicine

There are many benefits to working with a Naturopathic Doctor (ND) and even more benefits of naturopathic medicine. Whether you are looking for general wellness advice or support while working through chronic health concerns, a licensed naturopathic doctor from our team can provide support by recommending individualized lifestyle, nutrition, and natural therapies. The main benefits of naturopathy flow from the guiding principles of naturopathic medicine. Here are the naturopathic medicine benefits. 1. First to Do No Harm: A naturopath will use the least invasive and least toxic therapies to gently guide you back to wellness. There are circumstances (injury and illness) where stronger medicine is required; NDs are trained to assess and refer for treatments outside their scope of practice.  Benefit: You will receive non-invasive therapies with fewer side effects.  2. Maximize the Healing Wisdom of Nature: The nature of biology is to be self-healing and self-correcting. Many of the body’s innate mechanisms for healing (pain, inflammation, redness, and heat) are signs that the body is attempting to regenerate. An ND from our professional team will look for these signs and work with the body to promote healing where possible with lifestyle recommendations and natural therapies. It is important to understand that these recommendations and naturopathic medicine advantages are designed to support your body’s capacity to heal. This means that while the therapies are supportive, your body is doing much of the work. Benefit: You will be encouraging your body to restore balance rather than relying on therapies that suppress symptoms. While suppressive therapies are sometimes required, your body gets stronger and learns each time it is naturally able to self-correct.  3. Identify and Treat the Cause: An ND will explore deep into your health [...]

By |2023-02-23T09:20:19-05:00February 1st, 2023|Naturopathic Medicine|Comments Off on 6 Benefits of Naturopathic Medicine

A Guide to Naturopathic Medicine

There are many naturopathic medicine guides online, but not all of them are created equal. Naturopathic Medicine is a healthcare profession that combines traditional and natural medicine with modern science and research. It is guided by six main principles.  To do no harm. To recognize the healing wisdom of nature. To identify and treat the cause of imbalance.  To teach and provide tools that empower health literacy. To treat the person as a whole by exploring beyond the immediate symptoms. To promote the prevention of disease.  Naturopathic doctors (ND) are trained in the foundations of health sciences, including anatomy, physiology, biochemistry, pathology, and pharmacology. Their tools for treatment include lifestyle counseling, nutrition, supplementation, western herbal medicine, homeopathy, acupuncture, and Traditional Chinese Medicine (TCM).  An ND is in a unique position to understand conventional medicine and play a supportive role or a primary role by using these tools. This means that a naturopathic doctor may play a vital role on your healthcare team, supporting you while you also work with a conventional medical doctor. Or you may choose to seek out a naturopathic doctor to act as your main health care provider.  All licensed naturopathic doctors (ND) come from 1 of 7 schools in North America. Graduation from a naturopathic medicine program that is accredited or is a candidate for accreditation guarantees eligibility to sit for the Naturopathic Physicians Licensing Examinations (NPLEX), the passage of which is required to obtain licensure. Licensure is offered by regulated provinces or territories, including British Columbia, Alberta, Saskatchewan, Manitoba, and Ontario, Northwest Territories. There are 26 states in the United States offering regulation or licensure of Naturopathic Doctors. The scope of practice varies between provinces, territories, and states.  Naturopathic medicine [...]

By |2023-02-23T09:11:22-05:00January 17th, 2023|Naturopathic Medicine|Comments Off on A Guide to Naturopathic Medicine

Improve Sleep with Naturopathic Medicine

Want to improve your sleep? Disrupted sleep can look different for everyone. A typical night’s sleep changes depending on age. The average adult sleeps 7 hours per night. By the time an adult is 55, this may decrease to 6.5 hours, while the average 80-year-old sleeps 6 hours per night. Disrupted sleep may involve: Difficulty falling asleep Difficulty staying asleep Frequent waking Consistently getting less than 6 hours per night Non-restorative sleep (waking tired) Naturopathic medicine has several tools used to support sleep, but the most effective types will differ depending on the individual. A naturopathic doctor will consider the following factors when addressing sleep disturbance Lifestyle & Sleep Hygiene Underlying Medical Conditions Nutrition Supplementation Acupuncture Lifestyle & Sleep Hygiene for Improving Sleep Quality A ‘physically active lifestyle’ is a ‘sleep-promoting lifestyle,’ but when it comes time to sleep, your environment should be calm and dark. Start dimming the lights a couple of hours before you go to bed to send the message to your brain that it is time for lights out. Yes, this means reducing or eliminating screen time. Your room should be completely dark and silent. Restorative sleep is best achieved when you climb into bed before midnight. The quality of sleep you get is better if you are in bed between 10-11pm at the latest. Underlying Medical Conditions That Could Affect Your Sleep If you are having sleep disturbance or low energy, it is important to check in with your primary care provider for a routine physical exam and bloodwork. There are a few conditions that can affect sleep; blood sugar imbalance or diabetes, digestive disturbance, heart disease, hormone changes, chronic pain, hyperthyroid, anemia, and stress are just some of the [...]

By |2023-02-23T09:14:44-05:00January 10th, 2023|Naturopathic Medicine|Comments Off on Improve Sleep with Naturopathic Medicine

Kids & Reflux

What Causes GERD?Reflux or ‘GERD’ (Gastroesophageal Reflux Disease) is often caused by something that affects the lower esophageal sphincter (LES). This sphincter is a muscle that opens to let food into the stomach. If it stays open too often or for too long, stomach acid rises back into the ‘food pipe’ or the esophagus. This ‘reflux’ of stomach acid causes symptoms like heartburn, bad breath, bad taste in the mouth or even vomiting. In young children, it may look like fussiness, refusal to eat, frequent spit-up, sudden startling or constant arching backwards. (Babies are more likely to have a weak LES as they are naturally lower in muscle tone as they are growing). Reflux can also aggravate asthma or present as a respiratory problem as the acidic stomach contents cause coughing and frequent mucus clearing. Uncontrolled and severe reflux can actually leak back into the lungs causing respiratory problems. What are the Symptoms of GERD in a Child?Heartburn is the most common symptom of GERD. ‘Heartburn’ feels like burning in the chest or throat. It can also present as upper abdominal pain, especially on the right side. It can last as long as 2 hours. It is often worse after eating. Lying down or bending over after a meal can also lead to heartburn.Children younger than age 12 will often have different GERD symptoms. They will have a dry cough, asthma symptoms, or trouble swallowing. They may not have classic heartburn.The good news is that GERD can be managed with nutrition. From a dietary perspective, there are three main categories of foods that promote GERD. 1. Some foods affect the muscle tone of the LES, allowing it to stay open longer. These foods include:ChocolatePeppermintHigh-fat foods (Meat, Dairy, Fried Foods)2. Some [...]

By |2023-02-17T06:35:41-05:00December 20th, 2022|Supporting Your Child|Comments Off on Kids & Reflux

The Best Longevity Diet to Live a Healthy Life

Clean eating generally refers to a longevity and healthy diet that is NOT the ‘SAD Diet’ or the Standard North American Diet. The Sad Diet typically consists of ultra-processed foods, added sugar, fat, and sodium. Consumption of fruits, vegetables, whole grains, legumes, and lean protein is greatly lacking in this diet.Balanced Plates:Balanced eating goes together with clean eating because ‘you can have too much of a good thing’. Balance has to do with managing the amount of ‘macronutrients’ in your diet and on your plate. A ‘balanced plate’, if you were looking from above, might consist of 50% fruit or vegetables, 25% starchy foods (like grains and root vegetables) and 25% protein.Balanced Macronutrients:Macronutrients include carbohydrates, fats and proteins. Many trendy diets base their recommendations on modifying macronutrient intake or portions. What are these macronutrients? Carbohydrates:Carbohydrates (Fruits, Vegetables, Grains, Beans!) are a main fuel source and nutrient source for the body. They are the exclusive fuel source for the brain. Carbohydrates provide food for our delicate microbiome (gut bacteria) that perform many crucial functions. The fibers found in most carbohydrates help to aid in detoxification through binding fats and toxins and through improving the quality of elimination (pooping!)Protein:Proteins (Meats, Fish, Beans, Dairy, Eggs ) form the backbone of important hormones. They play a role in important functions such as the formation of your hemoglobin (your blood), thyroid hormone (your internal thermostat) and insulin production (your internal sugar control). Proteins also literally build your muscle, connective tissues etc. Protein deficiency can result in grey, dull skin, acne, hair loss, hair thinning, poor concentration, low energy, fatigue and easy bruising. Proteins break down/provide amino acids that are crucial to many functions including detoxification and metabolism.Functions of Proteins:Fats:Fats (Animal Protein, Fish, [...]

By |2023-01-13T03:59:25-05:00December 13th, 2022|Nutrition|Comments Off on The Best Longevity Diet to Live a Healthy Life

Nutrition Advice That Will Never Change

By Dr. Kathleen Regan, ND Are you considering a new diet for 2018? You may want to reconsider. A lot of diets restrict nutrients, which are essential for bodily function or increase nutrients that are unhealthy in high amounts over long periods of time. Health is found in balance, not restriction (although balance can sometimes feel like restriction!) The perfect place to start is with the macronutrients: Protein, Fat and Carbohydrates. Learning how to balance macronutrients will get you on the path to feeling better in 2018! […]

By |2018-01-09T16:20:46-05:00January 9th, 2018|Cardiovascular Health, Detoxification/Cleanse, Digestion, Nutrition|Comments Off on Nutrition Advice That Will Never Change

Nutrition for Healthy Breasts

By: Dr. Kathleen Regan, ND It is not a stretch to say that health begins with what you eat. This is true of breast health and hormonal health in general. Changes in breast tissue from benign cysts to breast cancer have been linked to estrogen balance within the body or “estrogen dominance”. “Estrogen dominance” is a term used to describe a high ratio of estrogen to progesterone or just globally high estradiol (one of the three types of possible estrogen). Estrogen dominance has been linked to many different types of women’s health issues besides breast health including PMS symptoms, menopausal symptoms, uterine fibroids, endometriosis, allergies, decreased libido, fatigue, fibrocystic breasts, headaches, infertility, irritability, and fat gain around the abdomen and on the top of the thighs. In addition, studies have shown a well-established link between excess estrogen and breast cancer, uterine cancer, ovarian cancer and cervical dysplasia. The good news is that hormones are affected by nutrition. Modifying specific dietary and lifestyle habits can help to keep hormones balanced! The following list includes nutrition habits that negatively impact healthy estrogen balance and healthy breasts. […]

By |2017-10-17T13:48:47-04:00October 17th, 2017|ND Editorial, Nutrition, Women's Wellness|Comments Off on Nutrition for Healthy Breasts

The Natural Anxiety Solution for Kids: Exercise!

By Dr. Kathleen Regan, ND Back-to-school can create a lot of stress and anxiety for kids. Most parents are looking for natural ways to reduce their child’s stress. Exercise has long been linked to improved mood, reduced anxiety and increased self-confidence. Children need at least an hour of physical activity to achieve these benefits. Feel less stressed Feel better about themselves Feel more ready to learn in school Keep a healthy weight Build and keep healthy bones, muscles and joints Sleep better at night The challenge is fitting exercise into the family schedule OR convincing your child to go! Here are some Toronto-specific suggestions to help you use fitness as a natural family remedy.  […]

By |2019-04-08T19:51:33-04:00August 8th, 2017|Mental Clarity, Mind Body Medicine, ND Editorial, Pediatric Health|Comments Off on The Natural Anxiety Solution for Kids: Exercise!

The Wisdom of Summer Eating

By Dr. Kathleen Regan, ND Summer is ruled by the fire element in Traditional Chinese Medicine. It is the height of ‘yang’ energy, which rules expansion, growth, and creativity. Nature is at its peak in terms of growth and the motion of natural energy is moving upwards – meaning that this is the perfect time to harness that natural high in your energy levels! Being mindful to match your eating habits to the movement of this season can help maintain health and energy all year round. Enjoy beautiful meals with colorful fruits and vegetables. Not only are these foods inspiring and fun but they are full of vitamins, minerals and antioxidants. Avoid COLD foods but consume COOLING foods. Cold foods cause contraction in the stomach and interfere with digestion. This includes overconsumption of raw fruit/vegetable juice*, salads or raw greens, iced drinks and ice cream. On the other hand, cooling foods are ones that disperse heat without creating coldness in the stomach. These include: salads, sprouts, fruit, cucumber, tofu and many herbal teas (see our Cooling Chrysanthemum Tea recipe). […]

By |2017-07-09T14:25:18-04:00July 9th, 2017|Digestion, Nutrition, Recipes, Traditional Chinese Medicine and Acupuncture|Comments Off on The Wisdom of Summer Eating

Cooling Chrysanthemum Tea

By Dr. Kathleen Regan, ND Chrysanthemum tea is traditionally steeped in hot water with the addition of sugar and sometimes with the addition of goji berries. This tea can be used to ‘cool’ summer heat amongst other healing properties. In Traditional Chinese Medicine it is also believed to clear the liver and the eyes. With this recipe, I have included chamomile and mint to add to the cooling benefits of the chrysanthemum. I have also recommended maple syrup or Manuka honey instead of rock sugar or cane sugar as they are higher in nutrient density, health benefits and lower in glycemic index. This tea is best mixed in a large dry batch of loose herbs then made one pot at a time. […]

By |2019-04-08T19:51:34-04:00July 9th, 2017|Recipes, Traditional Chinese Medicine and Acupuncture|Comments Off on Cooling Chrysanthemum Tea