About Naturopathic Medicine

General Health Tips ...

Cold and Flu:

To fight off a cold or flu use warming socks. Get a knee-high pair of cotton socks and a pair of wool socks. Soak the cotton socks in cold water, wring them out and then put them on your feet. Put the wool socks on top and then go to bed. The body will respond by warming the feet, thus draining the congestion from the head.

When you are coming down with a cold or the flu get plenty of rest and relaxation. Allow time for your body to heal. Eat warm, cooked food and drink plenty of warm liquids. Avoid dairy and sugar.

To reduce a fever drink a couple of glasses of water, apply cold wet compress to the forehead and chest and take a long tepid bath or sponge bath. Rest, drink plenty of fluids and limit food intake until the fever breaks. Fevers below 39C (102F) are seen as “friendly” and a reaction of the body to eliminate toxins.

To aid the elimination of toxins through the skin induce perspiration by taking long hot baths, using an infra-red sauna or steam room. Increasing perspiration through the skin is one of the safest and most effective ways of eliminating toxins.

Insomnia:

If your insomnia is due to an overactive mind, then schedule worry time during the day. Writing down your thoughts or feelings often will break the vicious cycle and allow the mind to rest.

A regular schedule improves sleep. Go to bed and rise at the same time, even on weekends and holidays. Exercise, meditate or do yoga on a daily basis to calm the mind.

Fluorescent lights decrease the hormone melatonin, which is necessary for sleeping. Change to full spectrum lights, better still spend more time outside and enjoy the benefits of natural sunlight.

Exercise on a daily basis to relieve the tension from a hectic day and to assist relaxation of the muscles and mind. Avoid strenuous exercise in the evening as it may stimulate the body and keep you up.

To relax the body, take deep, slow breathes with a prolonged exhalation. Another way of relaxing is to progressively tighten and then relax every muscle in the body starting with your toes and working up to your neck.

Starchy foods before bedtime tend to raise the level of serotonin in the brain. This often has a sedating effect. Eat a small portion of pasta, half a baked potato, apple or a piece of toast half an hour before bed.

Stimulants are the worst offenders for disrupting sleep. After 11 a.m. eliminate all coffee, tea, cola, chocolate and over the counter medication with caffeine. Alcohol initially can be sedating, but as the night goes on it will lighten and fragment sleep.

Keep your bedroom dark. Melatonin, the main hormone for balancing sleep needs darkness. Use thick curtains, blinds or eye masks to ensure maximum darkness.

Water:

To determine how much water you need on a daily basis divide your body weight (in pounds) by 2. This equals the number of ounces of water you need daily. A normal glass is approximately 8 ounces.

Exercise, higher altitude, heat, low humidity, pregnancy, breast feeding, coffee, tea, pop and alcohol, as well as diarrhea or fever all increase the amount of needed water.

Water is best consumed between meals, not while you are eating as it can dilute the digestive juices needed to adequately breakdown food.

Drink additional water during and after any activity that depletes water or if you have been sweating or exercising.

Reach for water at the first sign of stress, pain, headache, anxiety or discomfort to assist the body in adapting more quickly and easily.

Nutrition:

Whole foods like fruits and vegetables, nuts, seeds and grains provide the optimum mix of nutrients and are the most beneficial to health. Have at least 6 – 10 servings of fruit and vegetables a day.

Choose seasonal and local food as it tastes better and has more nutrients than food that has been stored for long periods or shipped long distances.

Eat a variety of food with different flavours, colours and textures as this ensures we get the benefit of the full spectrum of nutrients provided by different foods.

Reduce or eliminate canned, frozen, processed, refined food and foods with additives, synthetic colourings, chemicals, hormones, pesticides or other toxins.

Fruit is best eaten raw and eaten alone as the nutrients can be easily destroyed when heated and fruit takes less time to digest than most other food. Also, fruits and vegetables that are deeper in colour and smell fresh contain more nutrients.

Small, more frequent meals throughout the day are easier on the body and assist in levelling out energy and blood sugar levels.

The body is able to digest food best when you eat in a relaxed environment. Plan to take at least 15 – 20 minutes to eat and start the digestive process for every meal.

Regular bowel movements at least two times a day will ensure that toxins don’t sit in the digestive tract and impact health. To improve your bowel movements relax more while eating and increase your consumption of fibre and water.

Breathing:

Consciously following your breath is the simplest and often most powerful form of breath work because it puts your body and mind in harmony. If your mind starts to wander, gently bring it back to your breathing.

For about five minutes a day, sit or lie with your spine straight, close your eyes, and focus your attention on your breathing. You will find that your mind and body will relax.

Slow, deep, quiet, regular breathing is more efficient, delivers more oxygen to your cells and balances the nervous system.

When your are stopped at a red light, waiting in a supermarket line or have a free moment, practice taking a series of breaths that are slower, deeper, quieter and more regular.

Learning how to breathe more effectively is one of the most profound and easiest ways to improve your overall health and quality of life.

Abdominal breathing ensures optimal use of your respiratory system and aids in improving the efficiency of your breathing.