Do you often drink carbonated drinks or often eat quickly, chowing down an entire burrito in the short time between meetings? Or perhaps medications or stress have affected your gut health, putting your gut’s bacteria out of balance.

While you can’t restore your gut overnight, one way to support it is through acupuncture.
Acupuncture can help alleviate digestive issues such as bloating, indigestion, and conditions like GERD, constipation, and dyspepsia. Although not a cure, it’s a useful way to help strengthen your overall digestive tract. This ancient technique has provided relief for many people around the world.

In this guide, we’ll explore how acupuncture can benefit your gut and when you should consider getting treatment. Alternative treatments aren’t just “mind over matter.” Read on to debunk those misconceptions.

The Eastern View of Digestion

Traditional Chinese Medicine (TCM) doesn’t separate digestion from the rest of your body. Everything is connected. Your digestive system isn’t just a food processor but rather a complex energy center.
In TCM, the concept of “Spleen Qi” governs digestion. This isn’t the physical spleen organ Western medicine recognizes. Rather, it’s an energy system responsible for the transformation and transportation of nutrients. When your Spleen Qi is weak, digestive problems emerge.

The liver plays a big role too. TCM practitioners believe liver energy needs to flow smoothly for proper digestion. Stress knots up this energy, creating what TCM calls “Liver Qi Stagnation.” Sound complicated? The beauty actually lies in its simplicity: balance your energy, and your digestion will follow.

Common Digestive Issues Acupuncture Can Help

Acupuncture isn’t a magic bullet, but its track record is impressive. Here are some conditions where acupuncture shines:

● Irritable Bowel Syndrome (IBS): Those unpredictable bouts of cramping, bloating, and bathroom emergencies can be tamed.
● Acid Reflux: That burning sensation that crawls up your throat might be controlled without daily medication.
● Inflammatory Bowel Disease: Conditions like Crohn’s and ulcerative colitis may respond to targeted treatments.
● Chronic Constipation: When fibre and water aren’t enough, acupuncture can get things moving.
● Nausea and Vomiting: Whether from pregnancy, chemotherapy, or unknown causes.

The best part? Acupuncture treats these without the side effects of conventional medications.

How Acupuncture Affects Your Gut

Science is catching up to what acupuncturists have known for millennia. Recent research reveals several mechanisms at work:

Acupuncture calms the nervous system. Your gut has its own neural network—often called the “second brain.” When you’re stressed, this network gets chaotic. Acupuncture helps reset this system, bringing it back to balance.

The tiny needles trigger endorphin release. These natural painkillers reduce discomfort and improve motility, acting as your body’s built-in medicine cabinet. Inflammation decreases after treatments. Many digestive issues stem from inflammation, and acupuncture has proven to have anti-inflammatory effects.
Motility improves without overstimulation. Unlike some medications that force intestinal contractions, acupuncture normalizes movement—speeding it up when too slow and calming it when too fast.

What to Expect in Your First Digestive Acupuncture Session

Forget what you’ve seen in movies. Modern acupuncture is gentle and often deeply relaxing.
Your first visit involves a detailed conversation about your digestive history. The practitioner will check your pulse in several positions and examine your tongue. This might seem strange, but your tongue can offer a window into your digestive health.

The treatment points might surprise you. For digestive issues, needles often go into your legs, arms, ears, and abdomen. The stomach point (ST36) below your knee is particularly powerful for digestive harmony.
Most people feel little to no pain—perhaps a brief pinch followed by a dull, heavy sensation called “de qi.” This means the point is activated. Then comes the relaxation, to the point where many patients fall asleep during treatment.

A typical session lasts 30-45 minutes, and you’ll likely need several sessions before seeing significant improvements. As mentioned, digestive healing doesn’t happen overnight—it’s a journey.

Complementary Practices to Enhance Results

Acupuncture works best as part of a holistic approach. Your practitioner might recommend:

● Diet adjustments based on your specific pattern. TCM doesn’t believe in one-size-fits-all nutrition.
● Herbal formulas that support your treatment. These centuries-old combinations target your particular imbalance.
● Stress management techniques like meditation or gentle exercise. Remember, your gut responds directly to stress.
● Abdominal massage that can be done at home to stimulate points between sessions.

Finding the Right Practitioner

Not all acupuncturists specialize in digestive health. Look for someone with experience in your specific condition. Ask about their training and approach.

Credentials matter. Ensure they’re licensed and certified, but equally important is how comfortable you feel with them. Healing requires trust.

A good practitioner will explain everything clearly without overwhelming you with TCM theory. They’ll create a treatment plan specific to your needs, not a one-size-fits-all approach.

Take Your First Step Toward Digestive Harmony

Your digestive system works tirelessly to nourish your body. So when it struggles, your whole life becomes affected. Acupuncture offers a gentle path back to balance, without the side effects of medications or the risks of surgery.

Ready to explore how acupuncture can transform your digestive health? Our team at Calgary Integrative Medicine specializes in digestive wellness through acupuncture and complementary therapies.

Living with chronic pain transforms everyday life into a constant battle. Each morning brings everything from stiff joints to aching muscles, leaving many people searching for alternatives beyond traditional pain medications.
While pharmaceuticals play their part in pain management, acupuncture offers a gentler, more natural approach that’s gaining recognition in modern medicine.

Understanding How Acupuncture Works

Traditional Chinese medicine views pain as an imbalance in the body’s energy flow. Acupuncture uses hair-thin needles at specific points to restore this balance. Modern research reveals a more scientific explanation: the needles stimulate nerves and trigger the release of natural pain-fighting chemicals in the body.

These natural pain fighters include:

● Endorphins that reduce pain perception: These natural opioid-like compounds flood the nervous system, creating a powerful analgesic effect that can last for days after treatment

● Serotonin for improved mood and sleep: This crucial neurotransmitter helps regulate sleep cycles and emotional well-being, often disrupted by chronic pain

● Anti-inflammatory compounds that ease swelling: Natural cortisol, corticosteroids, and other anti-inflammatory substances reduce tissue inflammation and promote healing.

Targeted Relief for Different Pain Conditions

There are many ways acupuncture can target specific pain conditions, offering relief tailored to unique challenges like arthritis, fibromyalgia, and chronic back pain.

Arthritis

Stiff, aching joints don’t have to define daily life. Acupuncture shows particular promise for both osteoarthritis and rheumatoid arthritis. Regular sessions help:

● Reduce joint inflammation: Targeted treatment decreases swelling and warmth around affected joints
● Increase range of motion: Gentle stimulation helps restore flexibility and movement patterns
● Decrease morning stiffness: Many patients report easier starts to their day with less joint rigidity
● Lower reliance on pain medications: Natural pain relief reduces the need for pharmaceutical interventions
Fibromyalgia

Fibromyalgia’s widespread pain presents unique challenges, often leaving conventional treatments falling short. Acupuncture approaches this condition differently, working to calm overactive pain signals throughout the body.

Beyond pain relief, patients often discover improved sleep patterns and reduced fatigue. The gentle nature of acupuncture makes it particularly suitable for fibromyalgia’s sensitive pain points.
Chronic Back Pain

Back pain rarely travels alone. It brings along muscle tension, restricted movement, and, often, a healthy dose of frustration. Acupuncture addresses these issues by releasing muscle tension and improving circulation to affected areas.

Rather than just masking symptoms, it restores natural movement patterns and promotes long-term healing.

What Treatment Looks Like

First-time patients often arrive with needle anxiety but leave surprised by how relaxing the experience feels. Many even drift off to sleep during treatment – a far cry from the painful experience they imagined.
Treatment plans typically begin with weekly sessions, gradually spacing out as improvements take hold. This gentle progression allows the body to adapt and maintain its newfound balance.

While pain relief brings many people to acupuncture, the benefits often extend far beyond. Patients frequently report better sleep, improved digestion, and reduced stress levels. These “side effects” – all positive ones – contribute to an overall sense of well-being to support the healing process.

Making the Transition

Switching from conventional pain management to acupuncture requires patience. The body needs time to adapt to new ways of handling pain. Working with experienced practitioners ensures a smooth transition that respects individual needs and responses.

While some patients eventually reduce or eliminate pain medications, others find acupuncture works best as part of an integrated approach.

Chronic pain shouldn’t dictate life’s possibilities. While acupuncture may not provide an instant cure, it offers a natural path toward better pain management and improved quality of life. The key lies in understanding that each person’s pain journey is unique, requiring an individualized approach to treatment.

Ready to explore how acupuncture might help manage chronic pain? Schedule a consultation with experienced practitioners who understand the complexities of chronic pain conditions.

If you lived for 60 years, you would have spent 20 years just sleeping. That’s right; we spend a third of our lives snoozing away. But sleep is more than that. Many important brain and body functions happen when we’re switched off.

Our body gets rid of fatigue and prepares itself for the next day, and our brain organizes information, makes new memories, and becomes more creative as we sleep.

It’s not just the quantity that matters. The quality of sleep is very important for these critical recovery functions. Ever slept for 8 or 10 hours and still felt exhausted and tired the next day? Other times, you just took a small nap and felt so refreshed that you pull an all-nighter.

Our sleep has three phases:
● Light sleep
● Deep sleep
● Rapid eye movement (REM) sleep

All three stages are important for our mind and body, and their appropriate balance makes up the quality of our sleep. If our sleep quality or quantity is not right, it starts affecting our behaviours and attitudes.

How Poor Quality Sleep Affects Us

The first thing you will notice is that you will get more irritable, quickly get angry, and lose your temper. You may also develop more cravings for foods that are high in sugar and calories. You may feel sleepy and exhausted the next day, and that can affect a person’s performance, their studies, and their rational decision-making.

At times, sleep deprivation and poor quality of sleep can also lead to road accidents and major injuries. If sleep problems continue for a long time, they can negatively affect our health, putting strain on our heart and other organs.

Tips To Optimize Sleep Quality

Proper management of your daily routine can greatly impact the quality of your sleep. Having said that, here are eight effective and natural tips to optimize your sleep and help you wake up feeling refreshed and energized every day.

Get plenty of natural light
Did you know that exposure to natural light helps regulate your circadian rhythm, which is your body’s internal clock? Your circadian rhythm tells your body when to wake up and when to sleep. Getting enough natural light during the day can help reset your circadian rhythm, making it easier for you to fall asleep at night.

Limit caffeine intake
These are stimulants that can interfere with your sleep. Caffeine blocks the effect of adenosine, a neurotransmitter that promotes sleep. It increases the level of cortisol, a stress hormone, which makes it harder to sleep. So, it’s best to limit the intake of these substances.

Avoid napping during the day
Taking a nap during the day can affect the body’s natural cycle and make it harder to fall asleep at night. Napping can also reduce the amount of deep sleep at night, which is important for physical restoration and repair. If you need to nap, limit it to no more than 20 to 30 minutes. A brief afternoon siesta is fine, but avoid napping too close to bedtime.

Try progressive muscle relaxation
Progressive muscle relaxation is a technique that involves tensing and relaxing each muscle group in your body to promote relaxation. This technique can help reduce muscle tension and lower your heart rate and blood pressure, making it easier for you to fall asleep.
It can also reduce symptoms of anxiety and depression, which are often associated with sleep disturbance.

Manage your room temperature
How cool your bedroom is can have a deep impact on your sleep quality. Your body temperature naturally drops as you fall asleep, so keeping your room temperature cool, ideally between 24 to 26 degrees Celsius, can help facilitate this process.
A cooler room can also help you sleep deeper, which is important for physical and mental restoration.

Avoid heavy meals before bed
Eating a big meal before bed can cause indigestion, which can make it harder to fall asleep. Your body needs some time to digest the food, and eating too close to bedtime can interfere with your sleeping process. Instead, try to eat light, healthy meals at least two to three hours before bedtime.

Make sure that your bed is comfortable
Having a cozy bed is essential for a good night’s sleep. Your mattress should provide adequate support to your body to help prevent pain and discomfort. A comfortable bed can help you relax and fall asleep more easily.

Invest in blackout curtains
Light exposure can interfere with the production of sleep hormones like melatonin, which can make it harder to sleep. Blackout curtains can help block out light and create a restful environment for sleep. This can be especially important for people who work night shifts or live in urban areas with bright street lights.

Remember, getting a good night’s sleep is not a luxury—it’s a necessity. Implementing these tips into your daily routine can make a significant difference in the quality of your sleep and overall health.
By managing your daily routine, creating a sleep-friendly environment, and using natural sleep aids, you can ensure that you sleep well and wake up absolutely fresh and ready to tackle the day ahead.
For more tips on how to improve your sleep and overall quality of life, contact us at Calgary Integrative Medicine today.

Whether you live in a busy city or a relaxing countryside, stress cannot be avoided. It may come from work, money, relationships, or health. Most of the time, it’s the root cause of severe physical, mental, and emotional consequences.

So before it gets worse, simple natural remedies and techniques are available to manage it. In this guide, we will share four quick and low-effort ways to manage your stress.

Stress Management in 4 Ways

We can list hundreds of natural ways to manage burnout and stress, but here are a few simple ways and techniques you can start applying to your everyday life today.

1. Mindful Meditation

Meditation is great for the brain. Sometimes, we have to disconnect from the world to reconnect with ourselves. Think of it like a little pit stop or a pause. Your brain isn’t meant to go fast all the time. It needs these little rests where you can stop and take a moment for yourself.

At times, you can even burn out, not because you’re doing too much, but because you’re doing too little of the things that make you feel alive. So, take that rest for yourself one or two times a day.

Once you create your habits, then those habits create you. So schedule meditation and put it into your planner. Make time for the pit stop.

2. Be Active

Your stress response is controlled by your hypothalamus. It doesn’t know the difference between being late, overworked, or a cougar chasing you. Once it perceives your fear, your hypothalamus triggers your sympathetic nervous system to fight or flight.

Your adrenal glands then produce adrenaline, raising your heart rate and blood pressure so you can either fight or run away from the fear. Your adrenal glands produce cortisol so that you can fuel the fight-or-flight response.

Exercise can help you burn off these stress hormones so they don’t damage your body, and so you don’t start storing fat. Plus, daily exercise has been shown to reduce the natural stress response. So get active and move your body for at least thirty minutes every day.

3. Exercise Proper Breathing

When you’re stressed, you tend to take short, shallow breaths, reducing the amount of oxygen and making you feel even more anxious. Remember to breathe deeply to reduce your stress and anxiety.

If you focus on breathing slowly and deeply, you not only increase your oxygen levels, which calms you, but you stimulate your parasympathetic nervous system. Your parasympathetic nervous system calms what your sympathetic nervous system excites.

Follow these steps whenever you’re feeling stressed, and you will immediately feel calmer.

Place your hand just above your belly button.
Breathe slowly through your nose, counting to four. It will feel like you’re filling your lungs full all the way into your belly.
Slowly exhale through your mouth, counting to four, using your stomach muscles to completely empty your lungs.
Repeat these slow, deep breaths three times. In through your nose and out through your mouth.

4. Eat Healthy

A 2015 study detailed the benefits of nutrients for brain health. Specifically, severe nutritional deficiencies in vitamin B12, B9 (also known as folate), and zinc can cause things like depression, low mood, fatigue, cognitive decline, and irritability.

The bottom line is that the food you eat can control your mood, your mind, and even your memory. You want to reduce the processed food. You want to reduce your sugar intake because sugar is very detrimental to the human brain.

Eating food with high nutrition reduces inflammation, which can lead to decreased risk of depression, mild cognitive impairment, and ADHD.

To start improving your diet, consider changing one meal a day to include more whole, nutrient-dense foods. This gradual approach can make the transition to healthier eating more manageable and sustainable.

Conclusion

Those are four quick and low-effort ways to manage your stress and burnout. To learn more about natural remedies and other holistic solutions to improve your overall health, contact us at Calgary Integrative Medicine.

Remember, your mental health is just as important as your physical health. Take care of yourself and manage your stress effectively.

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.

Are you tired of feeling sluggish, dealing with constant aches, and having your energy levels crash even after a good night’s sleep?

While inflammation is not necessarily something you can cure with food alone (nor is it always bad), your diet has a powerful effect on how your body responds to it.

In this blog, we’ll uncover the basics of an anti-inflammatory diet and list the most common foods you should add to combat inflammation.

What is an anti-inflammatory diet?

An anti-inflammatory diet is a way of eating designed to reduce inflammation through proper and balanced nutrition. It focuses on various whole foods that are high in nutrients and low in unhealthy fats, processed ingredients and added sugars.

This diet is similar to the Mediterranean diet, which emphasizes consuming fruits and vegetables, whole grains, fish, nuts and seeds, and healthy fats.

Since the typical Western diet is full of processed foods, refined carbohydrates, and saturated fats, it’s no surprise that inflammation levels across all ages are on the rise.

Following an anti-inflammatory diet is your best defence against chronic inflammation, reducing your risk of developing diseases like heart disease, type 2 diabetes, and cancer.

Who can benefit from an anti-inflammatory diet?

An anti-inflammatory diet aims to reduce inflammation by cutting out certain trigger foods and replacing them with nutrient-dense, whole foods.

This diet is recommended for people who suffer from chronic inflammatory diseases such as:

Rheumatoid arthritis
Inflammatory bowel disease
Asthma
Crohn’s disease

However, it can also be beneficial for anyone looking to prevent high levels of inflammation from occurring in the first place.

Foods to eat in an anti-inflammatory diet

An anti-inflammatory diet is not a restrictive one. It doesn’t eliminate certain food groups or cut down calories significantly. Instead, it encourages you to focus on the quality of your meals and prioritize whole foods that contain anti-inflammatory properties.

As such, here are the top food groups and items recommended when starting an anti-inflammatory diet:

Fruits and vegetables

Eating plenty of fruits and veggies is always a good idea, but they’re particularly helpful in fighting inflammation. Load up on deeply coloured fruits such as berries, cherries, and grapes, leafy greens like spinach and kale, and cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts.

Whole grains

Whole grains like oats, brown rice, barley and quinoa are excellent sources of fibre, B vitamins, and other essential nutrients. They also contain antioxidants, which can help boost your immune system and prevent inflammation.

Healthy fats

Many people shy away from fats because they think it’s unhealthy. However, healthy fats like monounsaturated fats (found in olive oil and avocados) and omega-3 fatty acids (found in nuts, seeds, and fatty fish) act as natural anti-inflammatory agents within the body.

Specific food items containing omega-3 fatty acids are nuts and seeds like walnuts, almonds, flaxseeds, chia seeds, and oily fish like salmon, mackerel, herring, and sardines.

Tea and coffee

Most of us can’t make it through the day without at least one cup of coffee or tea. Good news: both have anti-inflammatory properties, so you don’t have to feel guilty for indulging in your daily caffeine fix.

Herbs and spices

Turmeric, ginger, garlic, and cinnamon are some of the spices and herbs known for their anti-inflammatory benefits. You can add them to your meals or even drink them as teas for a more powerful effect.

Final thoughts

Whether you’re going full-out on an anti-inflammatory diet or just looking for a few simple dietary tweaks to help reduce inflammation, the foods listed above can transform the way you feel while also helping to restore balance and vitality in your body.

Our highly trained practitioners at Calgary Integrative Medicine help you achieve optimal health with our unique and balanced approach to preventative, corrective, and sustainable care.

Reset your diet and health by securing an appointment with us today!

“Am I getting enough vitamin D?” is not a question that is commonly asked. As the days get shorter and the temperatures drop during winter, many of us are at risk of vitamin D deficiency, even if we are unaware of it.

Understanding what causes vitamin D deficiency and its associated health risks can help us take proactive steps to ensure we maintain adequate levels of this essential vitamin all year round.

Here is everything you need to know about vitamin D deficiency, along with proactive steps to keep yourself healthy during the chilly winter months. Let’s get started!

How Important Is Vitamin D?

Vitamin D is an essential nutrient that plays a critical role in the health of individuals. This vitamin, which is fat-soluble, has been recognized for its ability to aid the body in absorbing and retaining calcium and phosphorus, two crucial elements for constructing bones.

Calcium is necessary for proper bone formation, as it provides strength and rigidity to our skeletal structure. The body’s primary source of energy, adenosine triphosphate (ATP), is made up of phosphorus. This regulates nerves, muscles, and the heart and is also a building block for our genes.

Without sufficient amounts of vitamin D, it is hard to absorb the necessary nutrients from food or supplements, resulting in a weakened body and an increased risk of breaking bones. Those with insufficient levels of this vitamin may also suffer from fatigue, as well as aches and pains in their muscles and joints.

What Causes Vitamin D Deficiency During The Winter?

When winter rolls around, many people find themselves experiencing a decrease in their vitamin D intake. So, what causes this seasonal drop in vitamin D efficiency? The main cause of low vitamin D levels during the winter months is simply a lack of sunlight.

Summer days are ideal for staying active outside, as our bodies produce more vitamin D when exposed to direct ultraviolet B (UVB) radiation from the sun. However, UVB radiation does not reach the skin as much during the winter months.

This means that even if you live in an area where the sun is out during winter, you may still not be receiving enough UVB radiation to produce adequate vitamin D levels.

Additionally, some seasonal dietary habits may also contribute to lower vitamin D levels; as people tend to eat more comfort foods during winter, they may be unknowingly reducing their intake of vitamin D-rich foods.

Ways to Prevent Vitamin D Deficiency During the Winter

On warmer days, it’s fairly easy to meet your daily vitamin D needs with just 10 to 30 minutes of midday sunlight. However, in Canada and other northern latitudes, the angle of the sun is lower during the winter months, which leads to shorter daylight hours and makes it difficult to obtain sufficient vitamin D from sunlight alone. In such cases, it’s recommended to take additional measures to maintain adequate levels of vitamin D.

Take Vitamin D Supplements

Taking vitamin D supplements is another great way to ensure you’re getting enough of this essential nutrient. Is now recommended that adults and the elderly have a daily vitamin D requirement of around 1000-2000 IU. However, it’s important to consult with your doctor and get tested to determine the appropriate dosage for your individual needs.

Eat Foods Rich in Vitamin D

Fatty fish, such as salmon, tuna, and mackerel, are among the best sources of vitamin D. If you are not a big fish fan, you can still supplement your body’s vitamin D supply by consuming foods such as eggs, mushrooms, cheese, beef liver, and fortified milk. Adding these to your diet can help prevent vitamin D deficiency.

Use Artificial UV Light

Indoor lights that generate UV-B light may also increase the amount of vitamin D produced in the skin. UV lamps mimic UV-B radiation from the sun and can be especially helpful if you don’t get enough sun exposure due to where you live or the amount of time you spend indoors.

Daily exposure to artificial UV light for 10-15 minutes has been shown in some studies to be effective at preventing vitamin D deficiency during the winter.

Final Thoughts

The risk of vitamin D deficiency during winter is higher than you may think, but smart lifestyle choices can prevent it. With proper awareness and effort, we can all stay healthy through the colder months and beyond.

In terms of health and wellness, Calgary Integrative Medicine is an excellent place to start. We’re proud to be Calgary’s premier naturopathic clinic, with treatments that can help you live a happier life.

Whether you need help getting started or advice on improving your health, contact us today to discover lasting and sustainable health solutions!

Christmas is a time of joy and celebration with family and friends. It’s an ideal opportunity to gather around your table, enjoy some fine grub, and get into the festive spirit.

However, planning and preparing a delicious meal to serve your family and guests can be overwhelming, time-consuming, and stressful. From considering dietary requirements to deciding on the amount that will feed everyone, it’s enough to make your head spin.

If you’re feeling overwhelmed by the prospect of preparing a feast for your family and friends this year, we’re sharing the easiest ways to simplify your Christmas meal without sacrificing flavour and health.

1. Back to basics

Before getting into the menu, take a step back and remember that Christmas dinner doesn’t have to be an elaborate affair. With a few simple dishes and some careful planning, you can still enjoy a delicious meal without too much fuss.

To make your Christmas meal easier to manage, start with easy-to-prepare options such as roasted chicken, turkey, or beef with mashed potatoes and steamed vegetables. If you’re feeling a bit more adventurous, you can try making a festive casserole or one-pot wonder—anything that’s slow-cooked or can be prepped in advance.

2. Buy pre-made

If you’re pushed for time but still want to create a delicious meal without spending hours in the kitchen, pick up some store-bought items like pre-made pies, ready-to-cook roasts, pastas, and other festive dishes. This can save you a lot of time in the kitchen, and it’ll still taste awesome!

Don’t be afraid to purchase pre-made items like bread, cookies, cakes, or even pre-cooked mashed potatoes and cranberry sauce. These can all be heated up and served with your meal, making it easier to put together a delicious feast in no time.

3. Keep it light

Instead of making a big, heavy meal, opt for lighter dishes that are packed with flavour. Salads and sides, like roasted vegetables or quinoa, can be made ahead of time and served alongside the main course.

For a healthy twist on traditional Christmas desserts, try making raw fruit tarts or yogurt-based cakes instead of sugary pies. If you still want to indulge in a sweet treat, consider making or buying mini-desserts like cupcakes and truffles.

4. Use the freezer

If you’ve been cooking up a storm in preparation for the big day, freeze some of your dishes ahead of time. This way, you can have delicious homemade meals on hand when unexpected guests arrive or if you simply don’t feel like cooking.

Freezing food is a great way to save time and effort in the kitchen while still serving up a tasty meal. Soups, stews, casseroles and curries all freeze well, so you can have them ready to cook in just a few minutes.

5. Make it a potluck

Rather than taking on all the work yourself, ask your guests if they can bring some food with them as well—it’s always nice to share ideas and recipes! This way, you don’t have to worry about cooking for everyone and it will also give your guests an opportunity to show off their culinary skills.

Final thoughts

Whether you’re planning ahead or looking for something easy to make on the day, simplifying your Christmas meal doesn’t mean you have to miss out on flavour or nutrition.

With the simple tips above and some careful planning, you can have a delicious, nutritious, and stress-free holiday feast that your family and friends will love.

At Calgary Integrative Medicine, we believe that good nutrition plays a key role in sustaining overall health and wellbeing. If you’d like to learn more about how to celebrate the holidays stress free, reach out to us today!

Given that our modern lives are more fast-paced than ever, it’s important to find ways to slow down and live a healthier life. One way to do this is by adopting some zen habits. Zen habits are important not only for our physical health but also for our mental and emotional well-being. This will help us to be more present in the moment and less stressed overall.

To help you get started, we’ve compiled a list of seven zen habits that you can start incorporating into your life today:

Eat Mindfully

One of the best ways to adopt a Zen lifestyle is to start eating mindfully. This means being aware of what you’re eating, where it came from, and how it will affect your body. Additionally, make a point to savor each bite and appreciate the nourishment it’s providing.

Eating mindfully has been shown to have numerous benefits for both our physical and mental health. It can help improve digestion, boost immunity, reduce stress and anxiety, and even promote weight loss.

Exercise Consciously

Just as with eating, it’s important to be aware of your body when you’re exercising. Listen to your body and don’t push yourself beyond your limits. Focus on how good it feels to move your body and get those endorphins flowing.

It is important to be mindful of how you are feeling when you are exercising. It is important to be in the moment when you are exercising and to focus on how your body is feeling. This will help you avoid injury and maximize your workout.

Connect with Nature

Spend time outside every day, even if it’s just for a few minutes. Appreciate the beauty of nature and take some deep breaths of fresh air. Let the sights and sounds of nature reset your mind and help you relax.

Connecting with nature is one of the best things you can do for your health. There are numerous benefits to spending time outdoors, including reducing stress, improving mental clarity and concentration, and boosting your immune system.

Reduce Your Screen Time

We’ve become increasingly reliant on our computers and mobile screens these days. However, keep in mind that too much screen time can be detrimental to our health. Make a point to unplug from technology and give yourself a break from constant stimuli. Spend some time each day screen-free and enjoy some peace and quiet.

Practice Yoga or Tai Chi

This is a great way to focus on the present moment and let go of stress and anxiety. Yoga and tai chi are both great ways to stretch and strengthen your body, while also promoting relaxation. There are many different styles of yoga and tai chi, so find one that resonates with you and stick with it.

Get Enough Sleep

It’s no secret that most of us don’t get enough sleep. Not only does a lack of sleep make us grumpy, it can also lead to serious health problems like obesity, heart disease, and diabetes.

Sleep is essential for our overall health and well-being. Make sure you’re getting enough rest each night so you can wake up feeling refreshed and ready to tackle the day. Sleeping will also help reduce stress levels.

Live in the Moment

One of the best things about zen habits is that they help you to focus on the present moment. This means enjoying the simple things in life and savouring each moment as it comes. If you can learn to live in the present, you’ll be well on your way to a healthier and happier life.

Often, we spend so much time worrying about the future that it detracts us from the now. This can lead to unhealthy habits such as overeating, smoking, and not exercising. Instead of worrying about what may happen tomorrow, live in the moment and relish today’s adventures.

Final Thoughts

Overall, practising these zen habits can help you to lead a healthier and happier life. If you’re looking to adopt some healthier habits, give these seven zen habits a try. You can also enlist the help of professionals at Calgary Integrative Medicine, who focus on providing long-term and sustainable health solutions.

Calgary Medicine is an integrative health clinic that offers a variety of services to help you live your best life. You deserve to enjoy life’s simple pleasures. Contact them today to see how they can help you on your journey to wellness!

It’s no secret that warmer weather leads to lighter clothing choices and, for many of us, a renewed focus on losing weight. But have you ever wondered why shedding excess pounds seems easier in the summer?

It turns out there’s a science behind it. Several studies have shown that warmer temperatures can lead to increased metabolism and improved insulin sensitivity, both of which are critical for weight loss.

Here, we’ll explain why summer is such a popular weight loss season and offer tips on how to make the most of it to reach your goals.

Warmer weather leads to increased metabolism

When it’s hot out, your body has to work harder to maintain its core temperature. That means you’re burning more calories just by sitting in the heat.

The increased metabolism can lead to weight loss, especially if you pair it with other weight-loss strategies like eating a healthy diet and exercising.

Improved insulin sensitivity

In the summer seasons, the body’s insulin sensitivity improves. This is due to the increased levels of vitamin D (which are caused by exposure to sunlight). Vitamin D helps the body utilize carbohydrates, fats, and proteins more efficiently. It means that your body is better able to metabolize these nutrients and use them for energy rather than storing them as fat.

There is a process called “lipolysis,” and it’s the key to weight loss since it allows your body to burn fat for fuel instead of carbs. Allowing your body to burn fat for fuel is important because it helps to reduce your overall body fat percentage.

There are more opportunities to be active outdoors.

With the summer season comes more opportunities to be active outdoors. The warmer weather and longer days make it easier to fit in a workout or go for a walk or run outside. And, when you’re exercising outdoors, you tend to burn more calories than if you were working out indoors.

In addition, there are more variables at play when you’re exercising outdoors, like wind resistance and uneven terrain. These factors make your body work harder, leading to more calorie burn.

So, if you want to lose weight this summer, step outside and start enjoying your favourite sunny day activities. You can also use the warmer weather to your advantage by eating lighter meals and staying hydrated. And, don’t forget to enjoy the season!

Better sleep quality

Given that the days are longer in the summer, you’re likely to get more sunlight exposure. And this increased exposure to sunlight during the day can lead to better sleep quality at night.

This is because sunlight helps to regulate your body’s natural sleep-wake cycle (or circadian rhythm). When your circadian rhythm is off, it can make falling and staying asleep difficult. But, when you’re getting enough sunlight exposure during the day, it can help to keep your circadian rhythm on track, leading to better sleep.

Being well-rested is crucial for your overall health, and it plays a big role in supporting your weight loss goals. When you’re getting sufficient sleep, you’re more likely to stay active and maintain good eating habits.

Increased water intake

During the summer, you’re more likely to be outside and active. And, when you’re active, you tend to sweat more. This increased sweating can lead to dehydration if you’re not careful to up your water intake.

Dehydration can cause fatigue, headaches, and even dizziness. It can also make it difficult to lose weight as your body holds onto water when it’s dehydrated in an effort to conserve resources.

All this means that making sure you’re drinking enough water during the summer months is essential, both for weight loss and your overall health. Given that the weather is hotter, you might find yourself naturally reaching for more water than usual. This is a good thing!

Final thoughts

If you’re looking for a sustainable health solution, visit Calgary Integrative Medicine. They offer various services to help you reach your health goals, including weight loss. Contact them today to learn more!

We’ve all heard that we should drink at least eight glasses of water a day. While the eight-glass-a-day rule is now outdated in favor of more scientific evidence, it doesn’t change the fact that staying hydrated is vital to our wellbeing. Surprisingly, many of us don’t drink enough water each day, which can lead to issues like headaches, migraines, and decreased physical and mental performance. Here are a few reasons why water is important and why we should drink lots of it.

Helps You Maintain Peak Performance

With so much of our bodies being made up of water, it should come as no surprise that dehydration can affect physical performance. The human body can lose up to 10% of its body weight during strenuous exercise, which leads to increased fatigue, reduced motivation, and reduces overall performance over time. This is why it’s so important we drink enough fluids and stay hydrated before, during, and after exercise. Ensuring you drink enough fluid helps replace any water lost through sweating and helps you perform at your absolute best.

Improves Brain Function

You’ve likely felt a bit woozy, slow, or light-headed on a particularly hot day or after strenuous exercise, and this is a direct result of dehydration affecting your mental performance. Just like losing water during exercise affects physical performance, losing just 1-3% of your body weight in fluids due to dehydration can have a noticeable effect on brain function. Staying hydrating and drinking enough water helps you stay sharp and can improve your mood, concentration, and overall brain function.

Helps Prevent and Treat Headaches

You might be surprised to learn that dehydration is commonly associated with headaches and even migraines in many people. In fact, a headache is one of the most obvious symptoms of dehydration, and simply drinking some water can help relieve a headache. For those who suffer from chronic headaches and migraines, increasing daily water intake could be all it takes to significantly improve your quality of life and lessen the frequency and intensity of headaches or migraines.

May Help You Lose Weight

There’s a reason why so many nutritionists and dieticians recommend that their patients increase their water intake. First of all, replacing sugary sodas and juices with water saves you from the extra calories from sweetened drinks. Additionally, drinking before a meal helps make you feel fuller, which leads to eating less and thus consuming fewer calories.

Several studies reported that drinking half a liter of water half an hour before meals helped participants lose significantly more weight than those who didn’t. There’s even some evidence suggesting that drinking more water can increase your metabolic rate which, in turn, increases the number of calories your body burns and helps you lose more weight.

How to Drink More Water

The amount of water you need depends on factors like your age, size, level of physical activity, and the area you live in. Regardless, it’s important to stay hydrated, so make a conscious effort to get enough water each day. Try including at least one glass of water with every snack or meal, eat more fruits and vegetables, and keep a water bottle near or with you at all times to ensure you remain sufficiently hydrated throughout the day. If you’re interested in learning more about how drinking more water can help with weight loss or form part of a long-term, sustainable solution to wellness, call Calgary Integrative Medicine today at 403-202-7272 or get in touch with us online to book a consultation.