Household Healers: Ginger

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This is the third article in my Household Healers series. To see the previous article, click here.

Ginger is a common ingredient with a wide range of healing properties. Read on to learn more!

 

Menstrual Cramps

Ginger tea is a great remedy for preventing period cramps. I find that it only works if you start taking it at least one week before cramps start. Some people take it even earlier. Boiling fresh ginger slices in water for several minutes is stronger than using a tea bag.

Nausea

This is ginger’s claim to fame. It's especially well researched for motion sickness.

Colds and Flu

Ginger has antiviral properties. It's an under-used treatment for helping you get over a cold faster. Ginger may even prevent colds and flu. It also helps cut through phlegm and congestion and eases sore throats. Traditionally, it was used to help reduce fever.

Appetite

Pungent foods like ginger help to simulate appetite. It is particularly helpful with children since they often don’t mind the taste.

Constipation

Ginger is considered a “prokinetic” for the digestive system. This means that it helps the bowels to push stool along. This can help with constipation, SIBO and other bowel issues.

Ginger is a great tool for many conditions. Some of these issues need more support than ginger alone. If you would like to talk to me about any of these concerns, feel free to book an appointment or free 15-minute consultation.

Naturopathic Approaches to Acne

Acne is frustrating for teens and adults alike. It’s especially infuriating when the cause of a breakout is difficult to figure out. There are many potential causes of acne. It can be related to hormones, diet and lifestyle, digestion, stress etc. Treating acne usually involves both internal and external approaches. Today I’ll talk about some of the many ways a naturopath can help you get clear skin.

Modifying Diet

There was a point when researchers argued that the link between acne and diet was a myth. Although this link is still debated, more and more studies show some sort of connection between diet and acne. Foods with a high glycemic index may contribute to acne. These are foods that spike blood sugar quickly. They include sweets, white bread and many processed foods. Studies show that a trial elimination of these foods can result in reduced acne. Some patients benefit from removing other types of foods from their diet besides high glycemic index foods. Each person is unique so it can be helpful to have an experienced professional go through your diet and determine if changes may be worthwhile.

Topical Treatment

Most of the acne research revolves around applying substances to the skin to calm acne. Products with tea tree oil are one of the more popular options. There is also growing research on applying products with green tea, honey or turmeric. These herbs have antioxidant, anti-inflammatory and germ-killing properties. Castor oil is another potential spot treatment that I sometimes use in my practice depending on the case. It has an anti-inflammatory effect. Facial massage is a traditional approach that is believed to help even the skin tone although research on this practice is limited. This is a popular habit around the world and has been used for centuries.

Other Internal Treatment

Internal treatments vary widely from patient to patient. If hormonal issues are contributing to the acne, I may recommend a variety of natural treatments to address this. Sometimes I use herbal remedies with gentle germ-fighting properties in certain cases of acne. If stress is a contributing factor, I may recommend various approaches to reduce stress levels and manage stress hormones. Certain vitamins and minerals may also benefit the skin but it’s important to speak with a regulated healthcare provider such as a naturopathic doctor to safely come up with a supplementation plan. There is even growing research on the power of probiotics to relieve acne.

Hygiene

This important step involves changing pillow cases and face towels often, washing makeup brushes regularly, avoiding skin picking etc. If makeup is worn regularly, makeup removers may be an important addition to the skin care routine.

If you have more questions about how a naturopathic doctor can help you with your skin, feel free to book a complementary 15 minute consultation.

My Promises to You

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I promise to spend a lot of time on your case

I promise to dedicate significant time to preparing a plan for your unique concerns. I will not simply choose treatments that are in fashion right now. I’ll scrutinize all options and tailor my plan to suit your situation.

I promise to rely on high quality, scientific research

Everyone seems to be claiming that "studies show" their treatments work. Not all evidence is high quality evidence. I rely on large human studies (or I analyze several smaller studies) from reliable sources. I ensure my sources are not funded by product companies. I also gather information from experts in the field who have used certain treatments with success for years. I may also choose remedies that have been used throughout history with success.

I promise to practice with honesty, transparency and integrity

If I don’t think I can help you, I will let you know. I promise I will not make false promises. I will always be open with you about how much or how little treatments will benefit you. I will give clear, cautious information about the safety of treatments. If ever I feel that I cannot help you, I will re-focus my efforts on working hard to find people who can help you.

I promise to not judge you - just encourage you

I promise I am not here to judge you about your diet, your lifestyle, your opinions, your beliefs or anything else. Even if you have a hard time sticking to goals we set out together – I still won’t judge you. I am here to encourage and support.

I promise to not repeat things you’ve already tried…unless we can repeat it better

I promise I will not repeat things you have already tried before and found to be ineffective. The only exception to this would be if whatever you tried can be tried again in a better way. This includes better dosing, better form, better protocol etc.

I promise to be considerate about your financial situation

I promise I will always be mindful of that fact that you are paying to be here. I will work within your limitations to choose treatment plans that are affordable. You may be limited to a certain number of visits that you can afford. I will do my best to set you up with the tools you need within that time frame. I will not keep asking you to come back unless I know that it will be of value to you to do so.

I promise that it’s not all about supplements

I promise that it is not my primary intention to send you home with a ton of pills to take daily!

Household Healers: Oats

This is the second article in my Household Healers series. To see the first article, click here.

Kaboompics

Oats are another common ingredient that have a wide range of healing properties. Let’s get right to it – starting with the outside of the body.

Itchy Skin and Rashes

If your parent or grandparent ever gave you an oatmeal bath to soothe your chickenpox, they were wise to do so. Oats have anti-itch and skin soothing properties. They are helpful to soothe many skin irritations. You can pour some oats into a bath or make a paste with them to apply to skin. To avoid mess you can make moistened oatmeal bundles to dab on itchy skin. Just be sure to bundle the oatmeal in a thin cloth or nylon.

Dry Skin and Eczema

Oats have a surprising amount of moisture in them. Combining oatmeal with other ingredients to make face and body masks is a great way to restore dry skin. Also, using similar methods to what I mentioned above you can scrub off dry, dead skin with oatmeal.

Cholesterol and Blood Pressure

Oats are well known for their ability to lower cholesterol. This is because of their beta-glucan and high fiber content. They can even lower blood pressure.

Constipation

Since they have a high amount of fiber in them, oatmeal is a great way to relieve constipation.

Stress

In herbal terms, oats are known as a “nervine”, meaning they have a calming effect on the nervous system. But beyond just calming, oats can help people feel more vital when they are burnt out or exhausted. It's an under-used remedy for these cases. There is even some research hinting that oats can play a useful role as part of a treatment plan for addiction. This was a common use for oats in the past.

Want to learn more about how herbal medicine and nutrition can help with various conditions? Book a free 15-minute consultation or appointment.

Sleep 101

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There are many ways to improve sleep through herbal medicine and supplements. Each plan I make is different depending on the patient’s case. Some patients need to balance cortisol levels. Some need to optimize the hormones and neurotransmitters involved in sleep. Some need to calm anxiety. Some need to address physical issues like restlessness and pain.

First, I like to make sure patients have the basic recommendations for good sleep in place. Below I go through basic sleep recommendations. Anyone with sleep issues should think about these before jumping to stronger treatments.

Keep your room very dark

Cover up lights coming from electronic devices. This includes little lights from charging laptops, TVs and alarm clocks. Buy blackout curtains to block street lights. This is critical for producing melatonin (the sleep hormone).

Expose yourself to the morning sun when you wake up

Open curtains as soon as you wake up rather than keeping them sealed shut. Even go outside ASAP if you can. This is important for setting your natural sleep-wake internal clock.

No screens and no work 1-2 hours before bed

Sadly, this includes staring at phone screens. This is also important for melatonin production.

Use your bedroom only for sleep

Find somewhere else to do work or hobbies. This way when you enter your bedroom, your brain associates it with just sleep.

Keep your room serene and clean

Does your bedroom look neat and calm like the picture above? Research shows a neat room leads to better sleep.  

Aromatherapy

I like to place a few drops of lavender essential oil on a cotton ball by my bed to help with sleep.

Exercise daily

But do it before evening hits (or at least be finished 2 hours before bed).

Consider having a warm bath before bed

This will calm your mind. Also, your temperature naturally drops before sleep. A warm bath often leads to a drop in temperature after which may help signal to your brain that it’s time to sleep.

No alcohol or caffeine before bed

Alcohol may knock you out but it leads to a very poor quality of sleep.

Do meditation or deep belly breathing before bed

You may have to practice so that you can do this without the help of apps or websites - since we're avoiding screens.

Restrict your time in bed

If you can’t fall asleep within 20-30 min, get up and do something relaxing like reading (no phone/TV though). If you stay in bed while you're tossing and turning, your brain will start to associate your bed with sleeplessness. This can harm your sleep pattern long term. As you can see, a lot of sleep therapy is a mind game.

Routine, routine, routine

Humans are creatures of habit. If you can set up a bedtime routine that you stick to every night it will let your brain know that it’s time for bed soon. This will help your mind wind down and your body prepare for sleep.

There's a lot more I could write about treating sleep problems but I would have to turn this post into a novel. If you need some help with sleep, don't hesitate to book an appointment or free 15 min consult. 

Household Healers: Chamomile Tea

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You probably already have it sitting around in your cupboard. You might as well learn about all the things it can treat. Trust me – sleep is not the only thing it helps with! These are some of the many ways I have found use for chamomile tea for both myself and patients.

Tummy Issues

Chamomile is great for digestive issues. In fact, historically this was a main use for this herb. I’ve seen it help with both constipation and diarrhea. This is especially true when it’s blended with other herbs. It’s also a great go-to for nausea, indigestion, gas and general stomach aches.

Period Cramps

Taking a couple cups of chamomile tea per day before cramps start is one of many ways to prevent period cramps.

Sties

Black tea bags have all the fame for getting rid of sties. Chamomile tea bags are also great for this. They're anti-inflammatory and heal irritated tissue. When it comes to sties, I like to alternate between the two types of teabags.

Canker Sores and Gingivitis

In herbal terms, chamomile is known as a “vulnerary”. This means it heals wounds. This could be one reason why chamomile tea is helpful for canker sores, gingivitis, gastritis, ulcers and sore throats.

Difficulty Sleeping and Anxiety

This is chamomile's claim to fame. It calms the nervous system so it’s helpful for anxiety and mild sleep issues. I usually recommend a more advanced treatment plan for more severe sleep problems.

Safety

As with all my posts, this information is no replacement for personal medical advice. It’s just FYI. Some people are allergic to chamomile and it’s contraindicated in pregnancy. When in doubt, always talk to an expert.

Planning Your Life Around Your Period?

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This may sound silly but many women find it helpful to plan their activities around their periods. Our hormones vary at different times of the month. This can affect the way we think and behave. Below, I discuss what science has found out about this topic. Note that the numbers I mention are general timelines. Not every woman will match these timelines exactly.

The Follicular Phase

The early follicular phase is days 1-7 with day 1 being the first day of your period. During this time estrogen levels are low. Your brain is also pumping out a hormone (FSH) to help develop the follicles in your ovaries. Follicles are little sacs that release eggs during ovulation times.

Things get more interesting during the late follicular phase. This is days 7-14 (i.e. the week after your period ends). Now estrogen levels surge telling your brain it's time for ovulation to happen soon. After this, the brain pumps out another hormone (LH) in large amounts. Due to the rising estrogen levels your mind may be a little more sharp during this time. You may even feel less fearful and more bold.

By day 14 (i.e. 14 days after your period starts), ovulation happens and the egg is released.

The Luteal Phase

This phase is days 15-28. So, 15 days after your last period started to the day before your next period. During this phase progesterone rises and peaks at day 21.

Towards the end of this phase, PMS starts for many women. This is often blamed on higher progesterone levels. The higher progesterone is associated with more fearfulness. Reactions to sad, angry and stressful situations become more intense. You may even interpret normal face expression negatively.

What to Do

That’s pretty much all that studies have found so far. Research is still figuring it out and concrete proof is hard to find. Despite the small amount of data, many women still find it helpful to adjust their schedules at different times of the month - based on how they feel.

During the late follicular phase and ovulation:

Some women find this is a good time to try new things. Get out there and do projects that would normally make you nervous. It may be a good time to work on new health goals and start things you’ve been procrastinating. If the high estrogen levels are indeed making you less fearful and more sharp-minded, then leverage that to make the most out of this phase.

During the late luteal phase:

Remember, progesterone is spiking and might be making you more stressed, anxious and sad. This is a good time to surround yourself with comfort and low pressure situations. Stay close to home if you’re not up for big outings. Do things that soothe you and brighten your day. Spend time in nature, get sunshine, exercise and meet up with close friends. Increasing sources of calcium, magnesium and B-vitamins can also help you feel better.

Feel free to experiment with these ideas. See for yourself if planning your life around your period is helpful or not helpful to you. I don’t believe our cycles should be a curse. We can try to embrace the changes in ourselves across the different phases rather than fight against them. We can learn to go with the flow (pun). That way our cycles can be a source of well-being rather than grief.

Naturopathic medicine has a lot to offer in women's health. Is your cycle giving you grief? Whether it's PCOS, cramps, irregularity or something else, speak to your naturopathic doctor about it.

Source PMID: 25505380

Conquer Your Cravings

Most of us know that we should be eating less junk food, yet we still give in to cravings.

Understanding a few key things about why cravings develop can arm you against them in the future.

A Recipe for Addiction

A lot of science goes into finding the perfect combination of food ingredients and additives to make junk food addictive. These foods spike hormones and chemicals in the body that bring a huge sense of satisfaction. This makes processed foods very difficult to resist.

WHAT TO DO:

- Set aside a time to rid your house of these addictive foods. These foods are designed to make you want more. It will be difficult to stop craving them if you’re still exposing yourself to them. Processed foods like chips, chocolate, ice cream and baked goods are especially problematic.

- Read a book called “Salt, Sugar, Fat: How the Food Giants Hooked Us” By Michael Moss to learn more and get inspired.

A Quick Pick-me-up

It’s common to feel so burnt out by the end of the day that all you want are chips and cookies to set you right again. Taking steps to manage your stress, sleep and blood sugar can curb those burn-out cravings.

WHAT TO DO:

- Eat foods with healthy fats, fiber, minerals, vitamins and protein at each meal. Don’t go long spells without eating. This way, your blood sugar won’t spike and crash leading to cravings later in the day. Ask your naturopathic doctor to create a diet game plan for you if you need help balancing your diet throughout the day.

- Track the time of day when cravings usually hit. Is it before a meeting, after work, after dinner or while watching TV? Do a 10-minute meditation/ breathing exercise around that time. Check out the favourites section of this website for some links to free meditation guides. For example, if you know that cravings hit in the evening as soon as your TV session starts, do a quick mindfulness exercise beforehand. This will provide your brain with the calm it needs so that it's less reliant on getting that calmness from food.

- Ask your naturopathic doctor about herbs/supplements to support stress management and sleep.

Guilt and Discouragement

Guilt is one of the most powerful generators of cravings. Guilt about eating a "bad" food can make you feel like your day of healthy eating is ruined. Then, you might be tempted to throw aside healthy eating for the rest of the day. This can lead to a day or night of excessive caloric intake. There is even emerging research hinting that guilt can worsen cravings and have a negative impact on metabolism.

WHAT TO DO:

- If you’ve given into a craving – so be it. Health is a lifelong process. Think big picture and know that you always have the chance to make your very next decision a healthy one.