One of the main reasons gut health is often overlooked is that people dismiss it as another wellness trend.

Despite all the yogurt commercials, supplement ads, and kombucha bottles sold at your local Sunday market, you’re still not entirely sure what “good digestive health” actually means. And then comes probiotics, another term that sounds important, even if it’s not obvious what they do.

The science behind gut health shows how deeply it’s connected to overall health and wellbeing, affecting everything from how you digest to how you feel each day.

Let’s break down what probiotics can do without the complicated medical jargon or boring textbook explanations. We’ve got the information you need to understand why your gut deserves better.

What Are Probiotics, Really?

Probiotics are live microorganisms. Bacteria, mostly. Sometimes yeast.

“Wait, bacteria? Isn’t that bad?”

Not all bacteria are villains. Your body hosts trillions of them right now, and most of them are keeping you alive and healthy. The good ones help digest food, generate much-needed vitamins, and fight off the harmful bacteria that are trying to make you sick.

If you picture your gut like a garden, probiotics are the helpful organisms that keep the soil healthy, the plants thriving, and the weeds under control. When your gut garden is balanced, everything works better. When it’s not? That’s when problems start showing up.

The Digestive Benefits You Can Actually Feel

Here’s what probiotics do for your digestive system specifically.

They Help Break Down Food

Some foods are tough to digest, like actose, for example. If you’ve ever felt bloated after a scoop or two of ice cream, your gut bacteria might need backup. Certain probiotic strains produce lactase, the enzyme that breaks down dairy. This means less bloating, less gas, less time spent regretting your food choices.

They Keep Things Moving

Constipation is miserable. Diarrhea is worse. Probiotics help regulate bowel movements by maintaining the right balance in your intestines. They support the muscles in your digestive tract and help produce the right consistency.

They Reduce Bloating and Gas

That uncomfortable, tight feeling after meals? That’s often caused by an imbalance in gut bacteria. Bad bacteria produce excess gas as they ferment food. Probiotics crowd out these troublemakers and create a more efficient digestive process. Less fermentation means less gas and less bloating.

They Strengthen Your Gut Lining

Your intestinal wall is supposed to be selectively permeable. It lets nutrients through but keeps toxins and pathogens out. When this barrier gets compromised (hello, leaky gut), all kinds of inflammation can happen. Probiotics help maintain the integrity of this barrier by producing substances that keep the gut lining strong.

Beyond Digestion: Whole-Body Benefits

Your gut doesn’t exist in isolation. It’s connected to pretty much everything else in your body. That’s why probiotics can affect way more than just your stomach.

Mental Health and Mood: The gut-brain axis is real. Your gut produces about 90% of your body’s serotonin. That’s the neurotransmitter that regulates mood, sleep, and appetite. When your gut bacteria are balanced, they support healthy serotonin production. Studies have shown that certain probiotic strains can reduce anxiety and depression symptoms. Your stomach problems might actually be affecting your mental health, and vice versa.
Immune System Support: The majority of your immune system lives in your gut. Probiotics train your immune cells to recognize real threats and ignore harmless substances. This means fewer infections, less severe allergies, and a more balanced immune response overall. So when cold and flu season hits, your gut health matters more than you think.
Better Nutrient Absorption: You can eat the healthiest diet in the world, but if your gut can’t absorb those nutrients, what’s the point? Probiotics help break down food into forms your body can actually use. They also produce certain vitamins themselves, particularly B vitamins and vitamin K. Better absorption means more energy, clearer skin, and overall better health.
Reduced Inflammation: Chronic inflammation is behind many modern health issues, including heart disease, diabetes, autoimmune conditions, and even acne. Probiotics help regulate inflammatory responses throughout your body by maintaining gut barrier function and producing anti-inflammatory compounds. Less gut inflammation often means less inflammation everywhere.

Getting Probiotics: Food vs. Supplements

You have two main options for increasing your probiotic intake.

Probiotic Foods

Fermented foods are your best natural sources. Yogurt with live cultures, kefir, sauerkraut, kimchi, kombucha, miso, and tempeh all contain beneficial bacteria. The key is eating them regularly and choosing unpasteurized versions when possible (pasteurization kills the live cultures).

The downside? You can’t always control which strains or how much of them you’re getting. And if you’re not into fermented foods, you’re kind of out of luck.

Probiotic Supplements

Supplements give you specific strains at measured doses. This is helpful when you’re targeting particular health issues. Different strains do different things. Lactobacillus rhamnosus might help with diarrhea, while Bifidobacterium longum could support mental health.

Quality matters enormously, though, as not all probiotic supplements survive stomach acid. Not all contain the strains listed on the label, and not all are stored properly to keep the bacteria alive. This is where professional guidance becomes really valuable.

The Bottom Line

Gut health affects everything. It affects digestion, yes, but also your mood, immune system, skin, energy levels, and long-term disease risk.

Probiotics aren’t a magic cure-all, but they’re a powerful tool for supporting your digestive system and overall well-being. The key is understanding which probiotics you need, in what amounts, and as part of what larger health strategy.

Your gut is trying to tell you something. Maybe it’s time to listen.

Want personalized guidance on improving your gut health? Contact us to learn how integrative medicine can help you find the right probiotic approach for your unique needs.

Spring is a beautiful season, with longer days, warmer weather, and flowers blooming, making you feel like you’re in the middle of a field in Provence.

However, it’s not always about singing birds and fresh sunflowers. You also have the never-ending misery of seasonal allergies. The sneezing, the runny nose, and the itchy and watery eyes make you look like you’ve been crying for days.

But fear not, allergy sufferers. There are ways to survive the season without feeling like you’ve been hit by a truckload of pollen. Let’s look into our best recommendations for relieving those symptoms naturally.

What Causes Allergies?

Your immune system overreacts to harmless particles like pollen and mould spores as if they were dangerous invaders. As a defence mechanism, it releases histamines, and you’re left sniffling, itching, and miserable.

Timing matters. Spring usually brings tree pollen, summer kicks up grass pollen, and fall is ragweed season. Identifying your specific triggers is key to choosing the right remedies.

Top 5 Naturopathic Remedies For Seasonal Allergies

Millions of people deal with seasonal allergies, and while over-the-counter medications work, they often come with side effects that leave you feeling drowsy or just plain off. The good news? Nature has plenty of remedies that can help you breathe easier without the pharmaceutical hangover.

1. Local Honey

You’ve probably heard about local honey helping with allergies, and there’s actually some solid reasoning behind it. The theory is that consuming small amounts of local pollen through honey acts like a natural immunotherapy, gradually helping your body build tolerance.

While the scientific evidence is mixed, many people swear by this approach. The key is getting honey that’s local, ideally within a 50-mile radius of where you live. Start with a teaspoon daily about two months before allergy season typically begins for you. Some people notice improvements within a few weeks, while others need a full season to see results.

Raw, unfiltered honey works best because it contains trace amounts of pollen and beneficial compounds to help build up natural tolerance. If you have severe allergies, consult a healthcare provider before trying this method.

2. Quercetin

Quercetin is found in onions, apples, berries, and green tea. It acts as a natural antihistamine and anti-inflammatory, minus the grogginess that often comes with allergy meds.

You can increase quercetin through food or supplements. If you go the supplement route, look for one that includes bromelain (an enzyme from pineapples) to help absorption. A daily dose of 500-1000mg is typical, but start low to see how your body responds. Take it before symptoms start, as it works best as a preventative.

3. Butterbur

Butterbur might sound like a wizard’s potion, but it’s backed by science. Research shows that butterbur extract can rival common antihistamines in treating hay fever symptoms.

The extract blocks histamines and leukotrienes, which cause inflammation. Clinical trials show real improvement in nasal symptoms, eye irritation, and general well-being. Use only PA-free (pyrrolizidine alkaloid-free) butterbur to avoid liver toxicity and follow the standard dose of about 50-100 mg twice daily.

4. Nasal Rinsing

Using a neti pot or nasal irrigation bottle can flush out allergens and mucus before they wreak havoc. People have done this for thousands of years and for good reason.

Use sterile or previously boiled water with about a quarter teaspoon of non-iodized salt per cup. If you’re new to this, start slow. Once daily is enough for most, though twice might help during peak allergy times. Many find relief right away, and consistent use can reduce symptoms over time.

5. Stinging Nettle

Despite its name, stinging nettle is gentle on allergy symptoms. It helps by reducing the histamines your body releases.

Available as tea, tincture, or capsules, nettle is flexible. Tea is calming and can be taken throughout the day, while freeze-dried capsules offer stronger effects for busier schedules. People usually take 300-500mg daily in capsule form, or sip the tea two to three times a day. Results vary, as some feel better within hours, while others need consistent use over a few days.

Living Allergy-Free the Natural Way

You don’t have to rely solely on pharmaceutical antihistamines and nasal sprays—natural options support your body rather than mask symptoms.

Start small. Although it’s possible to put together a full lineup, pick one or two remedies that make sense for your routine. Some people get great results from just quercetin and nasal rinsing. Others swear by honey and nettle. Give your body time to respond.

With a little planning and consistency, you can actually enjoy the beauty of spring without all the sniffles and sneezes.

If these natural remedies aren’t providing the relief you need, our naturopathic doctors can help you explore other options tailored to your body and lifestyle. Book a consultation with Calgary Integrative Medicine today.

Not many people understand the positive impact of naturopathic medicine on cancer patients and its ability to improve quality of life and enhance clinical outcomes. When collaborating with a licensed provider, naturopathic medicine can be beneficial and supportive throughout all stages of a patient’s cancer journey.

Whether at the time of their diagnosis to help them prepare for what lies ahead or to manage side effects during active treatment, naturopathic treatments can help optimize quality of life to aid in recovery and support.

While patients are undergoing treatment, complementary naturopathic treatments use a systems-based approach to evaluate hormones, digestive health, and neurologic function.

How Naturopathic Medicine Supports Cancer Care

Cancer treatment is a complex journey, and while conventional therapies like chemotherapy, radiation, and surgery remain the primary methods of treatment, they often come with harsh side effects that can impact a patient’s overall well-being.

This is where naturopathic medicine comes in—not as a replacement but as a complementary approach that enhances recovery, improves resilience, and supports long-term health.

Fatigue, nausea, loss of appetite, neuropathy, and immune suppression can make the recovery process difficult. Naturopathic medicine helps mitigate these effects by:

● Supporting digestion and nutrient absorption to counteract weight loss and malnutrition.
● Using botanical medicine and acupuncture to manage nausea and chemotherapy-induced neuropathy.
● Strengthening the immune system through supplements and dietary strategies.
● Reducing inflammation and oxidative stress, which can improve energy levels and overall function.

Patients often find that these integrative approaches enhance their ability to tolerate treatments, allowing them to maintain their strength throughout their cancer journey.

Optimizing the Body for Treatment and Recovery

The body’s ability to respond to and recover from cancer treatment is just as important as the treatment itself. A well-prepared body can heal more efficiently and experience fewer complications. Naturopathic care focuses on:

● Pre-treatment preparation: Supporting detoxification pathways and strengthening the immune system before chemotherapy or radiation.

● During treatment: Managing symptoms and supporting the preservation of healthy tissues.

● Post-treatment recovery: Helping restore gut health, energy levels, and hormonal balance after intensive therapies.

Addressing the Root Causes and Reducing Recurrence Risk

Cancer is often treated as a disease of the tumour, but it’s also a condition that influences the body’s internal environment. Conventional treatments focus on eliminating cancer cells, but without addressing the underlying factors that contributed to cancer development, the risk of recurrence remains.

Naturopathic medicine takes a systems-based approach by assessing and optimizing:

● Hormonal balance: Addressing estrogen dominance or other hormonal imbalances that may contribute to cancer growth.
● Detoxification pathways: Enhancing the body’s ability to eliminate toxins and carcinogens.
● Chronic inflammation and oxidative stress: Reducing cancer-promoting conditions through diet, supplements, and lifestyle interventions.
● Immune system function: Strengthening the body’s natural defences to recognize and eliminate abnormal cells.

Take the Next Step in Your Cancer Care Journey

The best approach to cancer care is one that integrates the strengths of both conventional and naturopathic medicine. While chemotherapy and surgery target the disease directly, naturopathic medicine fortifies the body to handle treatment better and recover faster.

More cancer centres are embracing integrative oncology, recognizing that a collaborative approach leads to better patient outcomes. The goal is not to replace standard treatments but to enhance their effectiveness while improving quality of life.

If you’re ready to explore how naturopathic treatments can complement your cancer care, contact us today to learn more.

Trillions of bacteria, viruses, and fungi live on and inside us, and maintaining a healthy balance with them is beneficial for our well-being. Together, they form the gut microbiome, a rich ecosystem that plays an important role in the functioning of our bodies. The bacteria in our gut can help break down food the body can’t digest, produce essential nutrients, regulate the immune system, and protect against harmful germs. While we don’t yet have the blueprint for which bacteria make up the perfect gut microbiome, we do know that it’s important for a healthy microbiome to have diversity in bacterial species. Many factors affect our microbiomes, including our environment, medications like antibiotics, and even whether we were delivered by C-section or not. In this post, we’ll discuss just how important a healthy digestive system is.

It Affects Your Digestive Power

The first thing we need to talk about is digestive power, and digestive power starts in the mouth. You want to take time to chew your food well to help with digestion and reduce bloating. The next stop is the stomach, where we start to break food down even further. It’s a highly important process, especially for certain nutrients like B12 and iron. From there, it then moves into the small intestine, where digestion continues and even more nutrients are absorbed. Poor digestion means poor mineral and vitamin absorption, including key nutrients like B12, iron, and zinc, along with many others. Signs of vitamin deficiencies in the digestive tract can include bloating, indigestion, and heartburn. Proper digestion helps us unlock the nutrients in the food we eat and keeps bad bacteria and infectious agents down.

How a Healthy Gut Impacts Your Overall Wellness

Having a healthy gut doesn’t just prevent bloating or constipation. Your gut is actually connected to all the organs in your body and is crucial for supporting your immune system. Many people don’t realize that this system works directly with the brain—a relationship known as the brain-gut connection. So, if you’re suffering from constipation, diarrhea, bloating, or other chronic gut problems, it could be linked to other neurological factors like stress and anxiety. Many people believe that gut health issues are simply due to poor eating, but they don’t realize that your thoughts and your emotions have a lot to do with it. While external factors and life experiences can affect mental health, part of it is about having the proper balance of brain chemicals. If you have gut problems and your gut bacteria are imbalanced, it can affect the production of neurotransmitters such as dopamine, serotonin, glutamate, and gamma-aminobutyric acid (GABA). These neurotransmitters affect your mood, memory, attention, concentration—the list goes on. But let’s not forget about the gut too! If you’re already suffering from gut problems, you start addressing it and start consuming prebiotics like psyllium fiber, fermented foods, kefir, yogurts, or supplements.

How to Improve Gut Health With What You Eat

Diet is emerging as one of the leading influences on gut health. And while we can’t control all these factors, we can manipulate the balance of our microbes by paying attention to what we eat. But we don’t want to make it difficult. Let’s start simple. If you’re lost and unsure where to start, just consider: Am I getting real food in? Fruits, vegetables, and protein? Dietary fibre from foods like fruits, vegetables, nuts, legumes, and whole grains is the best fuel for gut bacteria. When bacteria digest fibre, they produce short-chain fatty acids that nourish the gut barrier, improve immune function, and help prevent inflammation. This reduces the risk of cancer. The more fibre you ingest, the more fiber-digesting bacteria colonize your gut. So, what goes wrong with our gut bacteria when we eat low-fiber, processed foods? Lower fibre means less fuel for the gut bacteria, essentially starving them until they die off. This results in less diversity and hungry bacteria. In fact, some can even start to feed on the mucus lining.

Bottom Line

If you notice changes in your memory, concentration, anxiety, or mood, don’t look to medication as your first go-to. Start by looking at your diet and the symptoms that you’re having within your gut. Here at Calgary Integrative Medicine, we’re more than happy to discuss your concerns and help you achieve optimal gut health. Schedule a consultation today, and let’s take the first step toward a healthier you!

Do you feel like you catch colds easily? Or constantly battling this low-grade illness that just doesn’t really seem to go away? Maybe you don’t get sick as often, but when you do get sick, it takes you longer than two weeks to recover.

If you answered yes to these above questions, you might have a weakened or compromised immune system. This can result from a variety of different reasons, the main ones being chronic stress, chronic lack of sleep, an unbalanced diet, lack of activity, chronic exposure to mould and other chemicals, and autoimmune conditions.

Our immune system is our primary line of defence against the outside world. It protects us from environmental agents like mould, chemicals, and allergens that we are exposed to on an everyday basis. Our immune system is always on and always working.

5 Tips To Boost Immune System Using Naturopathic Medicine

Now, there are two very important defence mechanisms within the immune system:

External defences
Internal defences

External defences are the first line of the immune system, preventing the entry of pathogens into our bodies.

These external defences consist of your skin, saliva, tears, beneficial gut bacteria, and stomach acid. Internal defences come into action once the external defences have failed, and now the pathogen has already entered the body. Internal protection consists of your white blood cells and antibodies.

If one fails, another one is ready to act. The secret to strengthening the immune system lies in strengthening both internal and external defences.

Here are some tips:

1. Eat well

Poor dietary choices can deplete your immune system, so it’s important to focus on a whole foods diet high in good-quality proteins, fats, whole grains, and lots of fruits and vegetables. In the winter months, make sure you are eating more warm foods, such as soups, stews, and broths.

It’s also important to incorporate warming spices like turmeric, cinnamon, ginger, and garlic, which can stimulate your immune system.

2. Immunity-supportive nutrients

There are a couple of vitamins and minerals necessary for optimal immune system function, and we’re going to talk about four today.

Vitamin C

The first is vitamin C. It’s a natural antioxidant that has been shown to reduce the severity and duration of colds. You can find vitamin C in citrus fruits, broccoli, and peppers, or supplement with 1000 milligrams for maintenance.

Take vitamin C at the onset of a cold for the best results, but be careful not to take too much, as it may cause loose stools.

Zinc

Zinc helps in the manufacturing of immune cells and reduces the severity of respiratory illnesses like pneumonia. You can find zinc in meat, legumes, and seeds, or supplement with 15 to 20 milligrams daily. Be careful, as taking zinc on an empty stomach can cause nausea, and prolonged use may lead to copper deficiency.

Probiotics

The third immune-supportive nutrient is probiotics. Seventy percent of your immune system lies within your gut. If your gut microflora is out of balance, you may get sick more often. Look for probiotics with higher doses of Lactobacillus and Bifidobacterium strains to reduce the severity of respiratory illness.

Vitamin D

Low levels of vitamin D have been linked to a lower-functioning immune system. You can find vitamin D in fish, eggs, cheese, and sunlight. If supplementing, get tested to determine the correct dosage.

3. Find immune-boosting herbs

Two herbs to focus on are astragalus and Panax ginseng. Astragalus helps support the immune system, especially in times of stress, and is great for immune depletion during seasonal changes. Panax ginseng helps immune cells develop and mature, particularly during the fall to prepare for winter.

4. Shop for immune-boosting mushrooms

Medicinal mushrooms are great for strengthening both internal and external defences. Two to focus on are reishi and cordyceps. Reishi helps with chronic sinus congestion, allergies, and bronchial asthma, while cordyceps supports immune health, especially for those with COPD and asthma.

5. Maintain a regular sleep schedule

Sleep is crucial for immune health. Studies show that immune cells decrease with less than six hours of sleep. Aim for seven to eight hours of restful sleep each night.

As you can see, the immune system plays a crucial role in protecting us from pathogens. If external defences fail, internal ones take over, but once those fail, pathogens can enter the body. If you feel your immune system is compromised, try these five tips to strengthen your immunity.

Contact us today at Calgary Integrative Medicine for more details on how naturopathic medicine can help you regain your health and vitality. As the information above does not constitute medical advice, we encourage you to call us or book your consultation today and embark on a path to stronger immunity and overall wellness!

DISCLAIMER: The information in this article is sourced from publicly available materials and expert opinions. Please consult with your healthcare provider before beginning any new health regimen or treatment.

Our digestive system plays a major role in maintaining the overall health of our body. If you’re experiencing bloating, heartburn, constipation, or diarrhea, it’s time for a gut health makeover. You might find it interesting that the process of digestion actually begins in the mouth. Food is broken down in the mouth by saliva.

It then passes down a series of organs to be broken down further and reprocessed. It is then circulated around the body to be used for energy, growth, and self-repairing.

So you can see, it is essential to take good care of your system in order to maintain a high level of physical and mental health.

7 Naturopathic Ways To Improve Your Dietary Health

There are hundreds of studies published online on paths to better gut health. We’ve broken it down into the most practical and easy-to-follow additions to your daily life:

1. Create a Morning Routine

Every morning, drink one to two glasses of warm water to hydrate and refresh your system. Once a week, before breakfast, crush some turmeric and ginger roots and eat a teaspoon full of this mixture to thoroughly clean your colon.

2. Drink Lemon Water

Squeeze an organic lemon into a jar of water, drop the lemon halves into the water, and sip on this drink throughout the day for energy. It removes toxins from your digestive tract. If you’re not into drinking lemon water, you can always add lemon to your salad. It detoxifies your liver and relieves you from heartburn, bloating, and indigestion.

3. Balanced Diet and Probiotics

If you want to take it up a notch, commit to a fruit diet once a week to detox your body. If you notice any digestive imbalance, mix curd and rice and leave it for a couple of hours to ferment.

Season it with mustard and cumin seeds before you eat. This easily digestible mixture will help strengthen your digestive system. These serve as your probiotic source. It will act as good bacteria inside your gut. If you’re not a fan of curds, then you can always get a Kombucha from your favourite supplier.

4. Healthy Fat

During your regular meals, toss in a bit of olive oil instead of “fat-free” dressings. This plus avocados and nuts can help your system easily absorb nutrients. You can also look for foods like salmon and chia seeds for Omega-3 acids.

Another option is eating cow ghee to protect the lining of your intestines and help keep your system well-lubricated.

5. Bellows Breathing

Practice Bhastrika Pranayama or other breathing exercises regularly to keep your digestive fire burning. If you are required to do a lot of sitting work, take a break of one to two minutes every 60 minutes to stretch your body and relax every muscle. It causes your abdominal muscles and diaphragm to draw air in and out of the lungs.

This helps in generating heat in the body, toning the liver, spleen, stomach, and pancreas by squeezing blood through the organs.

6. Yoga

Regularly practice asanas (yoga postures) such as Kati Chakrasana, Trikonasana, Utkatasana, Naukasana, and Sarvangasana to keep your dietary system in good condition as you age. Do Makarasana before your meals to neutralize the acid content in your stomach. Just moving around a bit every now and then will help keep your system active.

7. Sit Properly

When it’s time to have a meal, enjoy it and relax. Consider taking a moment to sit down and rest your body. This simple practice can get your nervous system to transition into parasympathetic mode. Your digestion process will make sure that the nutrients are effectively absorbed as blood is directed to the digestive tract.

Wrapping Up

Remember, it is not only what you eat but the attitude with which you eat that makes a difference in your health. Follow these seven points and make it a habit to pray before eating and express gratitude so that your mind and body receive energy with grace. For more tips on living healthy and naturally, visit us at Calgary Integrative Medicine.

Women go through many phases in life, during which hormonal levels are constantly updated. The body needs hormones in a specific amount to function well. But how do you know if you have a hormonal imbalance?

In this article, we will discuss each of the symptoms, causes, and natural treatments for managing them.

What is Hormonal Imbalance?

Hormones play many roles, from managing appetite and reproductive health to growth and metabolism. The list goes on. Hormones are critical to our health and to our lives.

Hormonal imbalance occurs when there’s too little or too much of a certain hormone. We all experience hormonal fluctuations throughout life.

This includes during puberty, pregnancy, or menopause. These are temporary imbalances that subside with time. However, some hormonal imbalances can be more persistent and lead to conditions like:

Fatty Liver
Diabetes
PCOS
Obesity
Thyroid problems
Infertility
Hormonal acne

These types of imbalances might require medical attention.

Can We Prevent It?

Not always. Some arise due to factors like autoimmune disorders, adenomas, or tumors, which are often unavoidable. However, imbalances can be prevented and managed.

What Causes Hormonal Imbalance?

There’s a fine-tuned and intricate balance of hormones in our body. Depending on how our hormones interact with each other, we could either be in a state of hormonal homeostasis or chaos. So what causes this, and what are some of the factors that make us more prone to it?

1. Poor Diet: This is usually the result of overconsuming processed foods rich in added sugars, saturated fats, and trans fats. Inadequacy of vitamins and minerals can also be a problem when we consume very little food or are undernourished.

2. High Body Fat Percentage: Obesity and high body fat can put you at risk of multiple hormonal imbalances. High visceral fat induces a state of stress in the body. It increases cortisol, which dysregulates insulin and blood sugar response.

3. Chronic Stress: This causes you to produce the hormone cortisol. Now, cortisol is not inherently bad. In fact, it allows us to react to and overcome stressful situations. But long-term stress and consistently high levels of these can result from either physical, emotional, or mental stress, which can start wreaking havoc on our overall hormonal balance.

How To Manage Hormonal Imbalance?

There are many ways to prevent an imbalance. Here are some of the best natural options:

1. Proper Diet: There are a few foods that have been studied for having a positive impact on hormones. Replace refined carbs, potatoes, and bread with root vegetables like sweet potatoes, carrots, beets, radishes, or yams. Then there are cruciferous vegetables like cabbages, cauliflowers, mustard greens, or broccoli. These contain a compound called Indole-3-Carbinol that prevents hormone-dependent cancers.

2. Adaptogens: These are extracts that help our body cope with stress. It also helps in boosting our immune and hormonal health. Some well-known adaptogens are found in herbs like ashwagandha, tulsi, turmeric, ginseng, and mushrooms.

3. Good Gut Health: Our gut contains trillions of microbes that produce substances and metabolites that impact our hormonal health. Taking care of it is paramount in maintaining a good hormonal balance.

4. Avoid Fad Diets: Any diet that excludes a macronutrient like carbs or fats inevitably disturbs the body’s hormonal balance. You might think that you’re losing weight, but in the process, you also lose the health of your hair, skin, and menstrual cycles.

5. Proper Sleep: Sleeping greatly impacts the balance of hormones. In fact, lack of sleep can lead to overeating and weight gain. It can also lead to elevated levels of cortisol.

Conclusion

There are plenty of natural ways to prevent and manage hormonal imbalances. With the correct diet and lifestyle, hormonal imbalances can be reverted. Visit Calgary Integrative M e d i cine today to learn more.

As of the past few years, mental health discussion is no longer a taboo subject. The current generation is very open to talking about this topic – and rightfully so. While traditional medication has always been connected when treating it, some individuals are now opting for alternative approaches for managing their well-being.

This article will explore alternative and holistic treatment for mental health conditions. The natural approach will be your toolkit to improve your mental health. Let’s start!

Cultivate Your Inner Peace

Your body and your mind are connected. These practices that address both simultaneously can significantly improve your well-being. Let’s take a closer look:

Meditation

Medication isn’t just relaxing your body and mind. It’s training your brain to focus and achieve a heightened state of awareness. By doing this, you’ll be able to understand the root cause of your thoughts and feelings while being calm and less stressed.

Training yourself through meditation will reduce your anxious thoughts. It will help you sleep better and increase your focus and concentration.

There are several types of meditation: mindful, guided, and mantra. Mindful meditation is focused on increasing your present awareness while observing your thoughts and feelings.

Guided meditation is more of creating a visual landscape to help you relax while being in a positive mental place. Mantra meditation, on the other hand, works by repeating words, phrases, and sounds, which help achieve a state of repose.

Exercise

Working out doesn’t just improve your energy level throughout your daily life; it’s also an essential tool to manage your mental health. People who exercise and work out will say that they feel great despite a tiring session. This is why it’s no secret that when you’re physically active, you improve your mood and self-esteem.

But you don’t have to go hard every time you work out. The great thing about this approach is that you have so many options. You can join dance classes so it’s more fun. You can even walk or brisk walk for an hour every morning. You don’t have to do strength training all the time. Make it a happy and enjoyable experience.

Yoga

Yoga is an exercise, too. It’s similar to pilates, but we want this to have its own section. It’s a combination of meditation together with asana (posture) and pranayama (breathing). When we talk about mind and body connection, this is it.

Aside from the aforementioned benefits of meditation, yoga also improves your flexibility and strength and increases body awareness and mindfulness. The core principle of yoga is focusing your attention on the present moment. Through various breathwork and medication, it extends to your body.

There are so many variations of yoga. One of the most famous is Vinsaya yoga. It involves flowing through a sequence of postures synchronized to your breathing. It’s known for dynamic and continuous movements that challenge the body, build strength, and enhance flexibility.

Journaling

Now, we’re moving away from your body and focusing on your mind. Journaling is the same as writing a diary when you’re young. However, you’re channeling your thoughts and feelings more when you write your journal.

It’s a brain exercise or training on how you can navigate through your emotions. You’ll be able to make better decisions and understand your feelings with clarity. Also, completing a journal is like working out. You will feel a certain sense of accomplishment after writing.

Understand that there are no strict rules on formatting your journal. Just find what works for you, start freewriting, and most importantly—be consistent. Be authentic. It’s your safe space for self-discovery.

Conclusion

By incorporating these alternative approaches to improving your mental health, you slowly will build your resilience and create your inner peace. But understand that the path to mental health is different for each person. Some of these may or may not work for you, but what’s important is you try.

When you feel tired all the time, it can be hard to live a full life. Thankfully, naturopathic medicine offers hope for managing chronic fatigue. This holistic fix highlights finding and treating the root cause. It identifies underlying imbalances in the body—doctors can help patients achieve long-term relief.

We’ll explore the various ways this treatment can support and improve energy levels. This includes personalized diet, supplement recommendations, and stress management techniques.

So, if you’re exhausted from trying everything else, it may be time to consider this remedy in your journey toward better health.

Diet and Nutrition

The number one thing this treatment highlights is a healthy and balanced diet. It’s vital to include a lot of whole foods and hydration in your daily eating habits. Herbs, vitamins and minerals can also help you boost your energy level.

Basically, what you need to eat are foods that will help your digestion and aid inflammation. A diet like this helps promote overall wellness, giving you the necessary energy to fight fatigue. Believe it or not, eating healthy improves your mood as well.

It may also be obvious, but hydration is a large part of this lifestyle. Drinking plenty of water throughout the day regulates your body temperature and keeps you from feeling tired.

Also, avoid eating processed food—it is bad for your gut and doesn’t provide much nutritional value.

Exercise and Physical Activity

The paradox of exercise is that it can energize us even though it requires energy. There are actually two types of it: gentle movement vs. overexertion. The main difference between the two is the energy level you exert.

Overexerting exercises such as boxing, sprints and cycling can lead to fatigue. A balanced approach recommends mindful movement such as tai-chi, yoga and meditation. Remember that your goal here is to reduce stress and increase energy levels and relaxation.

Proper pacing and avoiding overexertion are crucial to avoid worsening fatigue symptoms.

Sleep Hygiene and Relaxation Techniques

The very foundation of chronic fatigue management is rest. An adult should aim for 7-8 hours of quality sleep each night to boost energy levels and cognitive function.

The easiest way to achieve that is going to bed at the same time every day—even on weekends. This will regulate your body’s natural clock. Also, before going to bed, try to wind down. Take a warm bath, listen to music and avoid stimulating screens like phones or televisions.

During the daytime, mindful meditation is the key to stress management and improved relaxation. Focus on the present moment and your breathing, and clear your mind from worries and distractions.

Slowly inhale through your nose, hold it for seven seconds, and gently exhale through your mouth. Do this for several minutes.

Remember, consistency is key. Implement these practices regularly and be patient, as results may take time.

Mind-Body Therapies

Some of the usual suspects of chronic fatigue are stress and anxiety. It’s a vicious cycle that significantly contributes to your overall health. You can find many holistic approaches, which are easily available anywhere.

First is the usual massage therapy. It relaxes stiff muscles, improves blood circulation and decreases stress hormones. Next is acupuncture, an ancient practice involving thin needles inserted into specific body parts. Many studies suggest that it restores your energy flow and decreases inflammation.

Finally, CBT or Cognitive-behavioral therapy. It helps find out and change negative thought patterns that lead to stress and anxiety.

Final Thoughts

The holistic approach to neuropathic medicine interconnects your mind, body and spirit. Addressing the underlying root cause of your chronic fatigue, will overall improve your quality of life. Diet, sleep, exercise and therapy are just some of the things you can do.

If you’re in pain and struggling with chronic fatigue, Calgary Integrative Medicine can assist you on your healing journey. Contact us for more information and we will help you find sustainable solutions for better health.

Winter is coming, or you may be reading this with a frost already covering the ground. No matter where you live in Canada, one thing remains true—winter is a struggle.

It’s not just the snow and road conditions that we need to worry about; it’s our health, too. So before heading out into the cold temperatures and icy roads, take a few minutes to prepare your body for what winter will bring.

How Winter Affects Your Body

When the temperatures drop, our bodies naturally want to keep warm. To do this, we start turning up the heaters and donning thick coats and scarves outside.

Unfortunately, both can create dry conditions that dehydrate our skin and limit precious vitamin D exposure—a key component for healthy body function. Colder temperatures mean activities like running outdoors or playing sports become more difficult, if not impossible.

This lack of movement often leads to decreased physical activity levels, leaving us feeling sluggish with less energy overall due to a dip in endorphins (natural happy hormones released through activity).

Healthy Tips for Prepping Your Body

The good news is that there are many healthy tips for helping to prepare your body for winter, inside and out.

Hydrate

Start by increasing your water intake. During colder months, our bodies crave more moisture from foods like soups and warm beverages such as tea or coffee. Consider adding a few extra glasses of water—hydration is essential to keep skin healthy as we move through the colder season.

Layer Up

Dressing appropriately for the conditions can make all the difference to your health this winter. For outdoor activities, start with a base layer with wicking properties (made specifically for activities such as running) and add breathable waterproof layers, a hat and gloves.

This way, you will stay warm yet avoid sweat buildup, which often leads to colds and other illnesses down the line.

Supplement Vitamin D Intake

On cold, dark winter days, it sometimes feels like the sun never rises. To ensure you get enough vitamin D, consider taking supplements throughout the colder months since true sunlight can still be limited even during the day.

Move Your Body Indoors

Don’t be a couch potato! When the outdoors gets too cold, think about going to the gym or doing indoor sports like tennis. Swimming is another excellent, low-impact option for those close to a pool.

Finally, consider exploring new ways of keeping your body active from home—try yoga or pilates if it interests you and seek other fun physical movements that foster increased circulation and breathing.

Get Enough Quality Sleep

Finally, sleep plays an important role in staying healthy during any season. Make sure to create time to get at least 7-8 hours of uninterrupted rest each night. A good night’s rest supports natural immune functioning, which will help keep illnesses at bay during winter months when flu viruses are most prevalent.

Spice Up Your Diet

In addition to active movement and hydration, spice up your diet. Many spicy foods, such as chilli peppers, boost immunity by increasing cell activity around the body.

Other herbs like garlic produce great health benefits, too, such as inflammation reduction in throats from colds. Experiment with classic winter dishes that can aid your health throughout this time of year (stews and soups come immediately to mind!).

If you’re looking for more information or personalized advice on how best to stay healthy in Calgary over the winter months, book an appointment at Calgary Integrative Medicine today. Our team is experienced in providing customized treatments tailored specifically to your needs.