The Girls: Something to Love & Celebrate!

Breasts, boobs, knockers, ta-tas, the twins – no matter what you call them, are you giving them the respect they deserve?  From cancer to implants, breasts make the news for all kinds of reasons these days, but they’re rarely admired for simply being the incredible organ they are.  After all, what else can provide optimal nourishment for a brand new life as well as sexual pleasure?

It’s time that we celebrate our womanhood and embrace our breasts! We, as women, come in all shapes and sizes, as do our breasts. Here’s how you can show your girls some love, naturopathically.

1)  Nutrition.  A low sugar, anti-inflammatory diet is best for your breasts. Here are some specific examples of what to think about when eating right:

• Focus on vegetables: The cruciferous vegetables are especially important (cabbage, broccoli, kale, Brussels sprouts, asparagus, bok choy). These all contain the plant chemical indole-3-carbinol, which has been shown to decrease estrogen’s ability to bind to breast tissue, thus making the body’s own estrogen less apt to promote cancer. These veggies are also great for your liver!
• Ground flaxseed: The lignans found in ground flax have potent anticancer and estrogen balancing properties. These can prevent breast cancer itself and also prevent recurrences. It also is a great source of fibre and helps keep you regular. Note that ground flax is susceptible to oxidation, so keep it in the fridge or freezer if you’ve purchased it in that form. I normally recommend 2 tablespoons daily (in your smoothie, yogurt, apple sauce, or water/fresh juice).
• Limit alcohol: Alcohol consumption is associated with breast cancer risk. The risk increases with the amount consumed, so know that moderation is key. In one study, researchers found that the risk of breast cancer in women who had one or more drinks per day was 60% higher than those who didn’t drink.
• Reconsider caffeine: The methylxanthines (caffeine and theobromine) in coke, coffee, and chocolate can cause overstimulation of breast tissue in some women, though not all. A trial run of eliminating caffeine is worth it (and may decrease breast pain if you are suffering from it).
• Watch dairy products: Dairy (specifically cow’s dairy) is associated with breast tenderness and lumps in some woman. This may be due to the source of the dairy, as non-organic cows may have been fed antibiotics and hormones to increase their milk supply, which are then passed into their milk and consumed by humans. Try eliminating dairy for a month to see if you note any changes. Otherwise, try to consume only organic dairy products.

2)  Emotional health. Spiritual healer, renowned speaker and New York Times bestselling author, Caroline Myss notes, “The major emotion behind breast lumps and breast cancer is hurt, sorrow, and unfinished emotional business generally related to nurturance.” Emotions such as regret and the classic “broken heart” are energetically stored in this centre of the body. Guilt over not being able to forgive oneself or forgive others blocks the breasts’ energy. An important 1995 study found that the risk of developing breast cancer increased by almost twelve times if a woman had suffered from bereavement, job loss, or divorce in the previous five years. It is not the loss itself that causes the problem – it is the inability to express one’s grief fully, release it, and respond to the situation in a healthy, adaptive fashion.

3) Breast self exams. Recently, new medical guidelines state that it is not necessary to teach breast self-exams because they do not change the mortality rate from breast cancer. What they mean is that women who do breast self-exams tend to find more benign growths. In my opinion, it’s important to know your breasts. It is women, not their doctors, who find the vast majority of breast abnormalities. It also allows time to appreciate this amazing organ. 

How to do a breast self-exam: It’s important to approach your breasts with respect.

•  Start by paying attention to them daily in the bath or shower, and try to not be afraid of them or their “lumpiness”.
•  If you are menstruating, you will find doing this exam after your period is best as you’ll be less sensitive.
•  First, look at your breasts in the mirror. Look for any changes or dimpling of the skin, then you raise your arms above your head and look for changes. Dimpling may be a sign of something under the skin.
•  It’s easiest to start the exam either in the shower with your arm over your head or lying down with your arm over your head. Use three or four fingers of your right hand to explore your left breast firmly, carefully, and thoroughly feeling for any unusual lump or mass under the skin. Beginning at the outer edge, press the flat part of your fingers in small circles, moving the circles slowly around the breast. Pay special attention to the tail of the breast (area between the breast and armpit) and the armpit. Repeat this for the right breast using your left hand.

Back to School, Back to Health!

As the kids head back to school, teachers head back to work and the weather cools down, many of us are forced to make lifestyle changes.  We’ve left behind the summer hours, the long weekend road trips and the lazy hot days that often interfere with our good intentions and steer us off course.  This makes fall the perfect time to review and revise your current routine, or introduce a new one!

Think, for a moment, about the things you do each day out of habit.  Those are the things that have become second nature to you; the things you don’t even have to think about.  As Aristotle said: “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”  I wholeheartedly believe we could replace excellence with “good health” and the statement would still ring true.  By creating a healthful routine, we make it easier to stay on course and we become, by habit, healthy.

Routine is very important for child development, adrenal health (your organs that handle stress) and family connection.  It creates structure and a sense of stability, which are so important in our busy lives.  So why not take this opportunity to let your bad habits fall to the wayside and establish your new, healthful routine to get you back to good health!

So, what should your healthful routine look like?  Here are my recommendations for easy changes that offer significant benefits to your health:

·         Wake up 30 minutes early.  I know, I know, many of us are prone to schedule everything down to the minute, including waking up at the latest we possibly can to get ourselves out the door on time.  By waking up earlier, we allow ourselves more time to calm the mind, prepare the body and set the stage for a successful day ahead. It also allows time for the next three items on this list! 

·         Hydrate and jump start your system.  Drink a glass of warm water with half a fresh lemon squeezed into it first thing in the morning.  Not only does this help hydrate your body for the day ahead, but it also activates your liver and gallbladder. These organs aid digestion and will help you process and eliminate the toxins you’ll encounter throughout the day.

·         Exercise.  Before you fuel up, wake up by moving your body.  Think of your morning exercise as warming up your body for the day ahead.  Try yoga asanas, weights, cardio, walking, breathing or stretching for 30 minutes.  If you can’t manage 30 minutes in the morning, do at least 10 minutes and save your 30 minute workout for later in the day.  When you get your body moving, you rev up your metabolism. You also increase lymphatic flow which will help your immune system in the winter months ahead. 

·         Eat a breakfast of protein and take your supplements!  We’ve all heard that breakfast is the most important meal of the day.  What’s most important is that you start your day with protein.  Protein starts your metabolism and regulates your blood sugar. It gives you an energy source that is more stable than simple sugars which helps you handle any stressors that you might encounter in the morning ahead.  The beginning of the day is also a great time to take your supplements.  A Naturopathic Doctor can help establish a supplement routine that will support your body individually, so make an appointment today for a plan that is unique to you.

·         Pack a lunch.  Knowing exactly what is in the food you consume is the best way to ensure you’re nourishing your body properly.  When we eat out, it’s easy to make poor choices based on limited options available to us.  Set a meal plan for the week ahead, as this will make it easier for you to shop and take the thinking out of the equation each day.  Meal planning also assists you in rotating your foods which helps stop you from defaulting to “the usual”.  Of course, the added bonus in packing a lunch is a healthier bank account, too! We've started a SOW health Pinterest account to help you with your meal planning and to make sure that you have access to ideas that keep you creative in the kitchen. 

·         Get outside.  Fresh air does wonders for revitalizing the body, mind and spirit.  Aim to get outside for at least 15 minutes each day.  If you don’t include this in your morning (or afternoon) exercise, go for a quick walk around the block at lunch or after dinner, or sit outside when you’re enjoying a book, spending time with a friend or even having your meal. 

·         Put a limit on TV & computer time.  Time spent watching the tube or planted in front of the computer is sedentary time where we’re typically not observing good posture and our minds are being distracted.  It’s easy to get caught up and let time slip away from us or to feel it’s helping you unwind when really it’s not.  Set a daily or even weekly limit to help you manage your time more effectively and feel more on top of things.

·         Take time to unwind and breathe.  There are lots of individuals out there who suffer from one form or another of sleep issues.  Sometimes they’re unable to get to sleep and sometimes they’re unable to stay asleep.  Often, it’s a result of our minds being over-stimulated.  We seem to have lost touch with how to successfully unwind at the end of the day.  We plonk ourselves down in front of the TV or the computer, or try to cram our to-do list items in until the moment our heads hit the pillow.  It’s important to give your mind a rest and prepare yourself for sleep.  With most of my patients I recommend 10 -15 minutes of YOU time. There are lots of ways to do this: write your to-do list down, so it’s not swirling around in your head; reflect on your day and keep a gratitude journal; do some deep breathing exercises; or take a book to bed.  It helps if you can turn your lights down.  Aim to be in bed between 10 p.m. and 11 p.m. each night.  You want to get 7.5 to 9 hours of sleep each night to function optimally.

      Personally, I historically have thought of routine as boring and senile (I know - harsh words for something I'm trying to promote). But, I have grown up in the past few years and have come to realize that your body does need the stability routine provides; I call it a healthy foundation. I've learned that this healthy foundation actually allows for more spontaneity in your life. With routine, your body starts to feel healthy and happy. It then has the space to allow for creativity, hobbies, and dream-catching. 


Yours in health,

Sarah Oulahen, HBHSc, ND
Naturopathic Doctor at SOW Health

It’s time for some SPF – Sun Protection Facts!

With the warm weather upon us (for the most part!), people are coming out of hibernation, venturing outside and getting active.  While I’m all for acquiring your daily dose of Vitamin D from the sun’s rays, it’s important to remember to properly protect your body’s largest organ – your skin – when outside for long periods of time.

Since skin cancer is the most commonly diagnosed form of cancer, I wanted to take this opportunity to talk about some sun protection facts.  Not all sunscreens are created equal.   So, just as we read labels when we shop for groceries, we also need to read labels when we shop for sunscreens.

What to look for when choosing a safe and effective sunscreen:

·         Broad-spectrum protection – your sunscreen needs to protect you from both UV-A and UV-B rays, as both are harmful to your skin.  Sunscreens that cover both are usually labeled as broad-spectrum.

·         SPF 30-50 – SPF stands for sun protection factor, which is the measurement system used by laboratories to determine the effectiveness of a sunscreen.  The higher the SPF number, the more protection it offers against the sun’s UV-B rays.  You should use a minimum of SPF 30 to ensure your skin is well protected, but not go higher than SPF 50+ as there is a lack of evidence to support that these high levels provide greater protection.

·         Look for active ingredients of zinc, titanium, avobenzone or Mexoryl SX – these ingredients offer safe and effective protection without being absorbed by your skin.

·         Avoid Oxybenzone, Vitamin A and added insect repellent – these ingredients absorb into the skin and can be harmful to your health.   If you require protection from insects as well, apply the repellent at least 15 minutes after you’ve applied your sunscreen to cut down on pesticides absorbed.

·         Choose a lotion or cream – a thick, even layer of lotion or cream provides the best protection from the sun.  Sprays and powders become airborne and may be harmful when breathed in.

Sun Protection Tips:

1.       Plan your day around the sun!  By limiting exposure to the sun between the hours of 10 and 4, you avoid peak radiation times.

2.       Not a fan of wearing sunscreens?  Wear a fabric shield instead!  Long, light-weight pants and long-sleeved shirts protect your skin from harmful UV rays.  Don’t forget your hat and sunglasses, too.  Your eyes are equally susceptible to harmful UV rays.

3.       Watch how long you’re exposed to the sun – even when wearing sunscreen!  Give your body a break by finding shade.  Remember, wearing sunscreen will not prevent you from over-heating or getting sunstroke, so take some time to cool off throughout the day and drink plenty of water.

4.       Apply and re-apply!  Sunscreens break down when exposed to the sun, water and sweat; so be sure to reapply frequently.  A thick, even layer is what you need.  Don’t forget about some often neglected spots – your neck, your ears, your lips, the backs of your hands and tops of your feet.  Clothing often doesn’t cover these parts and they’re left exposed.

5.       Don’t be fooled by cloud cover!  It is equally important to apply sunscreen on cloudy and overcast days as you are still exposed to UV rays – just because you don’t “feel the burn”, doesn’t mean your skin isn’t being damaged.

6.       Don’t be shy about talking to your healthcare provider about skin abnormalities and moles.   We will keep an eye on them for you and suggest extra testing if something looks suspicious!

Now that you’re armed with some sun protection facts, get outside and enjoy the sunshine responsibly!  But before you head to your local store to buy sunscreen, check out the Environmental Working Group’s recommendations for safe and effective sunscreens at www.ewg.org/2012sunscreen.  You can even search by brand!  It’s also a great resource for all your questions about ingredients in any of your cosmetic products.

Yours in health,

Sarah Oulahen, HBHSc, NDNaturopathic Doctor at SOW Health

Naturopathic Nutrition 101

As a Naturopathic Doctor I really promote diet and nutrition as one of the main pillars of health. Without a proper diet you cannot absorb the nutrients necessary for your body to function properly. Much like a car, we need fuel to run. Bad fuel, or food in this case, really can disturb your body's car filter and engine! 

So, first, what is bad food? Sorry to say, but the first one that comes to mind is sugar. Yes, the white stuff. Any white carbohydrate acts essentially the same as refined sugar in your body. This means white breads, pastas, cakes, cookies, crackers, and pastries are all simple carbohydrates, or sugar. Sugar is the reason why the North American population is riddled with obesity, high cholesterol, and diabetes. Did you know that one teaspoon of sugar will cut your immune system to half for approximately 4 hours? It really is that bad. Should I mention that most pop has 8-10 teaspoons of sugar? That amount of sugar will most definitely work against healthy functioning in your body. In terms of my car analogy, it will corrode everything it can until you're left with a rusty and damaged interior and exterior. 

There are some other types of foods that just simply aren't healthy or nutritious in any way. They are:

•  Smoked and cured meats, including bacon, hot dogs, smoked luncheon meats, sausages, ham, and Spam
• Meats cooked at extremely high temperatures or cooked to well done
• Heavily sweetened or artificially sweetened soft drinks, flavoured drinks, and teas
• Fried foods, including French fries, potato chips, corn chips, and doughnuts. 

Ok enough bad news! What should you eat? The food pyramid below depicts what a Naturopathic Diet really should look like. It's just slightly different than the Canadian Food Guide in that grains are not the base of the pyramid. Vegetables and healthy fats are the should make up the majority of your diet instead. Here is a short summary of what to eat:

• Vegetables: These provide complex carbohydrates, fiber, and is really where you get the most vitamins and minerals. You should eat a rainbow of colour of both fruits and vegetables but especially think about dark leafy greens like broccoli, bok choy, kale, and spinach. These support your liver; they clean out your car filter. 
• Healthy fats: North American diets tend to have an excess of omega-6 fatty acids. These are your vegetable oils like canola and anything deep fried. Instead, focus on omega-3 fats in fish, nuts, and seeds as well as omega-9 fats found in olive oil and avocado. Omega-3 and omega-9 fats are naturally anti-inflammatory so they will decrease inflammation in every cell of your body. They are great for heart health, joints, hair, skin & nails, and so much more. 
• Protein: Protein is really what helps control your appetite and keep your blood sugar steady throughout the day. Focus on lean sources, such as fish, chicken, turkey, beans, and lentils.    

Finally, portions are important! Having a vision of what your plate should look like is always 

a good idea when you're cooking a meal. If you make sure your vegetables are half of your plate you know you have a nutritious meal (for breakfast this can be high antioxidant fruit like berries). Your lean protein should be 1/4 of your plate and then your starch should fill up the remainder 1/4. Starch includes whole grains like quinoa, brown rice, or a starchy vegetable like sweet potato. 

I hope that helps you picture what a healthy meal looks like to me. 

Yours truly, 

Sarah Oulahen, HBHSc, ND

Naturopathic Doctor at SOW Health

Health in the Home - Part II

Naturopathic Medicine is all about awareness and informed decisions you make to improve your health. My first blog in this series focused on the toxins found in your kitchen and in your diet. Now it’s time to discuss how to reduce the rest of your toxic burden in your home. It’s important to note that the homes we live in are now more toxic than the external environment – even in a city like Toronto. Take these steps to make your home a safe place for you and your family.

1. Leave it at the door. Think about where your shoes have been today. Shoes carry toxins with them, from bacteria to pesticides. Simply having a no-shoes policy in the home is the first step to greener space.

2. Use a HEPA-filter vacuum. Kids spend lots of time on the floor, and household dust can contain contaminants like lead and fire retardants. Dust regularly with a warm cloth. A HEPA-filter vacuum will trap allergens as well.

3. Use greener cleaners. Household cleaners and air fresheners can irritate kids lungs, especially if your kids have asthma. Look at ingredient lists on your cleaners and avoid ones with toxic labels. Try to minimize your products. Most homes can be safely cleaned with these simple ingredients:
1. Vinegar: it’s anti-bacterial and can clean countertops, tile, and windos
2. Baking soda: acts as an abrasive for your sink, tub, & toilet
3. Lemon juice: use instead of bleach in laundry and on kitchen surfaces
4. Olive oil: mix with vinegar and use as furniture polish

With a these simple products you can make all your own cleaners. I will share with you now the recipe I use for my countertop spray. It lasts months and smells divine!

§ 1 tablespoons white vinegar

§ 1 tsp baking soda

§ 2 cups hot water

§ ¼ cup castile soap (Dr. Bronner’s soap is great and is scented with essential oils).

4. Keep the air clean. Ventilate your house on warm days by keeping the windows open. Change the filter on your furnace regularly. Plants will naturally detoxify the air, so having a green thumb also helps. Finally, air fresheners and scented candles use artificial chemicals for fragrance. Use flowers or burn essential oils to add natural fragrance to your home.

5. Choose better body care products. Just because a label says “gentle” or “natural” doesn’t mean that it’s safe. Read the ingredient list on your products and avoid all parabans. Parabans are a preservative found in 8 out of 10 breast cancer cells. If your label also has fragrance, know that fragrance is a chemical mixture that is not disclosed on the label. Look up your products on CosmeticDatabase.com to learn more about what’s in them and how safe they are.

I hope that you are now one step closer to a cleaner home!

Yours in health,

Sarah Oulahen, HBHSc, ND

Naturopathic Doctor, Sow Health

Health in the Home - Part I

As a Naturopathic Doctor I fully believe in being fully informed regarding your health. In today's society we are exposed to more chemicals and pollutants than ever before. A lot of this we cannot change, but some of it we can. Food, in particular should be something very nourishing. If you're interested in eating healthy, avoiding toxins in your food is the next step to optimal health. Here are a few tips to make you more aware of the environment's impact on your health and ways you can decrease exposure to toxins in your food:

1. Plastics. Some plastics contain BPA, which is linked with cancer. Plastic also mimics estrogen in the body and has been linked to early onset of menses, painful periods, and obesity. What can you do? Do not heat or microwave in plastic, as this promotes it to leach into your foods. Instead, use glass containers or dishware. If you drink tea or use boiled water daily, make sure your kettle is stainless steel. Plastics labeled 3 or 7 are the ones to avoid completely.

2. Skip non-stick. Non-stick cookware contains the chemical PFOA and can emit toxic fumes which cause flu like illness in humans but is toxic to pet birds. It has also been linked to cancer, birth defects, and increased cholesterol. What can you do? Cook with stainless steel or cast iron instead. Otherwise, do not overheat your non-stick meals.

3. Produce. Pesticide residue can be found on your healthiest foods - fruit and veggies! Pesticides have been linked to health conditions that affect the brain and nervous system, hormones, and cancer. What can you do? Avoid this chemical by knowing which items have the most and least amount of pesticides. Learn the dirty dozen and clean 15. Buy the dirty dozen organic and feel confident eating the clean 15 conventionally.

4. Fish. Fish contain omega-3 fatty acids which protect the body from inflammation and are exceptionally healthy fats. Make sure you have fish in your diet, but avoid ones that have mercury and BPA. What can you do? Eat wild fish instead of farmed. Farmed fish are fed contaminated meals. Use the chart below for learning low mercury containing fish:

5. Water. It's true that your body needs 8 glasses of water per day. But, you want to make sure the fluid that you're bathing your cells in is clean. What can you do? Avoid bottled water, as there is no guarantee that is any different than your tap water. Instead, use a charcoal filter (e.g. Brita) or reverse osmosis system. Drink out of glass or stainless steel.

Naturopathic doctors are specialists in environmental health. If you think you have been exposed to toxic levels of any of the above seeing a naturopathic doctor for a comprehensive assessment and treatment protocol is essential. Otherwise, follow these tips to promote optimal wellness and prevent any future health problems.

Stay tuned for more tips for other areas of your home in my next blog.

Yours in health,

Sarah Oulahen, HBHSc, ND

Naturopathic doctor at SOW Health

Lifestyle Shift 2012

Did you forget about your health over the holidays? After being surrounded by cookies, alcohol, and gravy it's likely that the scale has not been responding in your favour. Not to worry, it's the perfect time make some changes for 2012.

This blog is simply about thinking about your health again. It's not about drastic resolutions which are unlikely to be maintained. It's about thinking about your health daily and making the steps to include the following in your daily routine. It's not about a diet, but about a lifestyle shift that will continue for life.

Here are my top 5 weight reducing, health inducing tips for 2012:

1) Keep your blood sugar steady throughout the day. This means:

• Beginning your day with protein! Protein is digested slower than carbohydrates and therefore sugar is released slower into the bloodstream. This controls your appetite and keeps you full.
• Watch your carbohydrates. Try to avoid all simple carbhydrates (white breads, pastas, pastries, cookies, crackers). Instead, opt for whole grain. My favourite grains are the gluten free ones: brown rice and quinoa.
• Watch your beverages. Did you know that a white chocolate mocha from Starbucks contains 95 grams of sugar. This is the same amount of sugar in 8 1/2 scoops of ice cream. Sugar is easily masked in drinks, beware.

2) Think about portions.

• This ties in with blood sugar but also emphasizes the role of vegetables in your diet. For each meal, 50% of your plate should be vegetables (or fruits if the meal is breakfast). This is where you truly are getting all your vitamins and minerals to fuel your body. Vegetables are also rich in fibre to keep you full and regular. The rest of your plate consists of 25% is healthy protein and the other 25% is starch (whole grains or potatoes).

3) Drink water and green tea throughout your day.

• Drinking between your meals will help control your appetite. It will also nourish your cells and help you detoxify. Green tea is an amazing antioxidant that has also been studied to aid in weight loss. Keeping your drinks to water and tea will make it so that you’re staying hydrated and not adding sugar to your diet with juices.

4) Exercise and breathe.

• This is a no-brainer. Exercise maintains your metabolism and produces chemicals which help with energy and mood. Breathing oxygenates every cell in your body. You will naturally breathe deeper with any type of exercise but consider doing yoga once a week. It truly is a workout for the mind, body, and soul.

5) Sleep before midnight.

• Improper sleep habits have been linked with weight gain and hormonal imbalance. Your deepest, most beneficial sleep is between the hours of 10pm and midnight. Going to bed early will most definitely improve your health!

I hope that these tips help you have a healthy and happy 2012.

Yours in health,

Sarah Oulahen, Naturopathic Doctor.