The Hormone & Mental Health Connection

By: Dr. Keara Taylor, ND When it comes to addressing and optimizing mental health, it is vitally important to take a holistic approach, which may include looking at and addressing your hormonal health since hormones and mental health are intrinsically linked. As we know, PMS or premenstrual syndrome, is composed of both physical and psychological symptoms, which include low mood, anxiety, mood swings, social withdrawal etc. that occur in the two week period prior to menstrual bleeding and affect daily functioning. PMDD or premenstrual dysmorphic disorder is defined in the DSM-5 and includes severe mood and physical symptoms (1). We see an increase in low mood and anxiety in peri- and post-menopausal women (2). All of this shows us that mood changes can be linked to shifts in hormones, such as a decline in estrogen, and sometimes a rise in progesterone or progestogens, which can then affect neurotransmitters like serotonin, GABA, and dopamine(3). A good way to determine whether hormones are affecting your mood symptoms is to track your symptoms along with your cycle. There are many free apps out there that make this very easy. If you are undergoing a hormonal transition, for example, pregnancy, post -partum, or perimenopause, then it may be worthwhile to work with a health care practitioner who can help you determine whether your hormones are having an effect on your mental health. The importance of a proper diagnosis cannot be stressed enough to ensure that you get the proper care and treatment that you need (4). […]

Emotional Disconnection in the Workplace

By: Monica Grainger, RSW, MSW For years we have been bombarded with leadership mantras, motivational speakers, and gurus who espouse their innovative, evidence-based, best-practices meant to marvel and inspire the masses. Leaders who are excited to teach their employees new models, new strategies, new evaluations believe they will profit from greater teamwork, increase in production, and yield greater economic results. What leaders ignore is the toll it takes on their employees. Employees are feeling an incredible amount of pressure to perform, are faced with more work and fewer resources and have less emotional support. Consequently, there is a great emotional disconnection with leaders, managers and their employees.This emotional disconnection arises when employees sniff out their disingenuous leaders energetically offering new and improved strategies but in reality they are piling up more work, and forcing employees to continually outperform themselves. […]

By |2020-02-21T15:30:29-05:00January 15th, 2020|Uncategorized|0 Comments

5 Fruits & Veggies a Day for Mental Health

By: Dr. Kathleen Regan, ND In the coming decade, we will see more and more attention focused on the role of food in brain chemistry. Studies have shown that ‘higher intake of fish, fruit and vegetables is associated with lower incidence of mood disorders’ (1).  The United Kingdom (UK) is a world leader in this research initiative of connecting what we eat with how we feel. One of the more recent studies to come out of the UK looked at the relationship between well-being and the consumption of fruit and vegetables by drawing data from the UK Household Longitudinal Study (UKHLS) which includes information collected from 50,000 people between 2009-2017. In this ‘Lettuce Be Happy’ study, the authors concluded: Increased fruit & vegetable consumption can enhance mental well-being. Increasing how frequently you consume fruit and vegetables is as important as the overall quantity you consume. The relationship between food and mental health is meaningful and significant across different measures of well-being. […]

Harnessing Energy to Achieve Your Goals in 2020

By: Dr. Kathleen Regan, ND Energy is the fundamental fuel you need to achieve your goals this year. In addition to discipline, focus, vision and other forces required to realize your goals, adequate amounts of energy are essential are essential for the endurance, focus and positivity needed to reach our goals.  The role energy plays in goal setting is paramount. Have you ever failed at a New Year’s resolution and experienced negative self-talk? ‘Lazy’, ‘Unmotivated’, ‘Unfocused’, ‘Depressed’ are some of the words people hear. Does this sound like you? If it does, ask yourself this important question:  […]

Chocolatey Chia Immune Smoothie

By Dr. Kathleen Regan, ND Looking for a change from your fruity, summer smoothie? This chocolatey, chia blend can be eaten warm or cold and combines the perfect winter ingredients. The combined antioxidants, protein, vitamin A, vitamin D & probiotic will help to boost your immune system during the busy holiday season and all winter long. It also contains a balance of carbohydrates, fat, protein and fiber that make for a balanced meal replacement. […]

By |2019-12-18T15:58:49-05:00December 18th, 2019|Cold and Flu Season, Nutrition, Recipes, Self Care|0 Comments

5 Tips for Glowing Winter Skin

By Dr. Kathleen Regan, ND Looking for a natural solution to grey, dull winter skin? Remember that beauty begins on the inside. Try these simple naturopathic nutrition tips to keep your complexion glowing this winter season. Minimize Alcohol Choose Herbal, Skin Building Teas Don’t Cut Out All Carbs Cod Liver Oil Probiotics […]

Holistic Holiday Wellness

By: Sonja Smiljanic, BA, NNCP I’ve been surprised over the years by many opinion articles on ‘how to eat’ over the holidays. These pieces seem to use guilt as an underlying “motivation” factor and to be honest, who wants that? The holidays are a wonderful time to enjoy the company of your loved ones and celebrate with food, drink, and socializing! To me, the holidays are more about working to let go of the associated guilt we often feel when we are out of routine. As a Holistic Nutritionist my scope stretches beyond food. I enjoy looking at how an individual’s wellness can be supported with food, but also with body movement, social connection, emotions, stress management, spirituality, sleep, and so much more. This year, I am offering this guide as an alternative approach to holiday eating. I hope it helps you to cultivate a positive sense of joy when it comes to nutrition and wellness this holiday season! […]

By |2019-12-18T15:11:43-05:00December 18th, 2019|Digestion, Mind Body Medicine, Nutrition, Self Care|0 Comments

Chinese Herbal Medicine & Weight Loss

By Xianmin Yu, R.TCMP & R.Ac   What can herbs/formulas do to help with obesity? The goal of Traditional Chinese herbs/formulas in weight loss is to help speed up metabolism and thus reduce weight. With the combination of acupuncture, it is expected to: Suppress your appetite Increase your feeling of fullness Reduce triglyceride and LDL cholesterol level in plasma. You may have more bowel movements and urination than before. This is a sign of the body speeding up metabolism and detoxing. […]

By |2019-11-13T15:12:49-05:00November 13th, 2019|Acupuncture, Weight Loss|0 Comments

Hormones to Watch with Weight Loss

By Dr. Keara Taylor, ND Weight gain can be the result of a variety of factors. The foods that we consume and the amount that we move our bodies impacts the capacity of our body to burn or store energy.   However, this is only part of the picture! An incredibly important piece of the weight loss puzzle that is often overlooked is hormonal health. There are a few key hormones that are important to get into balance to support your weight loss goals. Here are three key hormones that we want to consider when it comes to weight management, as well as a few tips on how to balance them! […]

5 Tips to MAINTAIN Weight Loss

By Monica Grainger, MSW, RSW   Establish a regular eating schedule. Plan when you are going to eat and what your meals and snacks will be ahead of time. You are less likely to be tempted by unhealthy food.   Know your triggers. Do you tend to eat when you are bored, anxious, or excited? Do you succumb to your cravings? Are you in social situations where you are offered food? Do you think about food, imagine having your favourite dessert? Being able to predict what will trigger overeating or grabbing junk food will help you reduce your exposure to it. […]