/Mind Body Medicine

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). […]

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:  […]

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

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. […]

How to Access Your Body’s Intelligence

with Geraldine Lo Monaco, Intuitive Healer The body has its own intelligence that will help guide your decisions. In this workshop you will learn exercises to decode the body’s messages, including: How to tune in with the physical signals of your body How to interpret and trust these signals How to act upon your body’s wisdom The body never lies. WHEN: Wed., Nov. 27th, 7:30-8:30 WHERE: Innate Wellness, 5 Quebec Avenue COST: FREE  

Be Calm During Stressful Times

Burnout Prevention with Dr. Alexia Georgousis, ND In this workshop, Dr. Alexia offers techniques on how to: RESPOND vs REACT Build RESILIENCE and STRENGTH Feel CLEAR & CALM WHEN: Thurs. Nov. 14th, 7:30-8:30 pm WHERE: Innate Wellness, 5 Quebec Avenue COST: FREE  

Managing Stress & Preventing Burnout

With Dr. Keara Taylor, ND & Dr. Alexia Georgousis, ND Join us for a free ADRENAL HEALTH workshop. You will learn powerful strategies to reduce stress's negative impact on your life, enabling you to maximize your inner energy and avoid burnout so you can tackle your to-do list with ease.   WHEN: Wednesday, October 9th, 7:30-8:30PM WHERE: Innate Wellness, 5 Quebec Avenue COST: Free RSVP: Space is limited    

Awareness: The Foundation for Happiness & Success

By Alexia Georgousis ND, CPC, Conscious Awareness Coach Emotions are a part of who we are as human beings. They are bundles of energy in motion. The key is to understand emotional energy needs to move through us rather than stay still.  Learning how to feel our emotions, learn from them and let them move through us is an essential life skill. Being emotionally aware is also referred to as waking up or becoming more conscious. More research is also supporting the importance of becoming more consciously aware of our emotions.  According to John Gottman a psychological researcher: “emotional awareness and abilities to handle feelings will determine your success and happiness in all walks of life, including family relationships” […]

Conscious Awareness Facilitation

Conscious Awareness Facilitation is a unique type of coaching developed by naturopathic doctor, Alexia Georgousis. It is intended to help you become more self-aligned and self-directed. In these one-on-one sessions, Alexia will provide you with various awareness practices specific to your needs.  You can feel more present, more calm and more engaged in your life by learning and practicing conscious awareness techniques. Feeling more joy and ease begins with awareness of ourselves. Once we become aware, we are better able to respond instead of react. We are no longer hostage to our emotions and we are then able to make choices that support the life we want to create. […]