How to beat colds and flu, naturally!

With flu season starting up, I think it's time for me to share some knowledge on how to improve your immune system, naturally. There are so many natural remedies out there, from astragalus to zinc. I am going to share with you the basics.

1)Vitamin D

Vitamin D is made on your skin in response to sunlight and it helps regulate the immune response. People tend to get sick in autumn, when they go outside less. The link may be decreasing levels of vitamin D. Research is showing that two-thirds of the Canadian population is deficient in this anti-cancer vitamin. It has also been studied to be more effective against preventing the flu than the flu shot. It can help asthma and mood to boot. Vitamin D is something that you should definitely consider supplementing, especially in winter months.

My advice: Take a vitamin D supplement in liquid form, 1000IU/drop. There are many brands available at your health food stores and D Drops is also found at Shoppers. Take 2-4 drops per day, at the same time, with a large meal.

An aside: I test vitamin D levels very frequently in my patients. This allows me to supplement individually. If you`re interested in truly optimizing your levels, get tested!

2) Probiotics

Your skin and the tissues lining your intestines provide a physical barrier against invading organisms. These are lined with healthy bacteria, which physically outcompete harmful microbes, activate immune cells (70% of your immune system is in your gut!), and aid in digestion. These healthy bacteria are your friends!

Your healthy bacteria can become disturbed and imbalanced, and this affects your immune system. A diet high in simple sugar and refined carbohydrates, stress, and food allergies all play a role in this healthy lining.

It is important to note that taking antibiotics will kill the bad bacteria causing your infection, but they will also kill your healthy lining of probiotics. It is essential to supplement with a therapeutic dose of probiotics to ensure you don't get sick after your course of antibiotics. Take a supplement with at least 10 billion live cells of bacteria per serving. Yogurt typically is good for maintaining your lining, but not building it up ;)

FYI: Did you know that there are actually 10 times as many bacteria in body than human cells? If you put these bacteria together, they would make an "organ" similar to the size of your liver, weighing between 1-1.5kg. This amazes me!

3) When you do get sick....everything else to try:

Vitamin C: when taken during and infection, it will shorten its length and severity. Take 1,000-2,000mg of vitamin C every couple of hours! You can take vitamin C to "bowel tolerance", or the point in which it causes loose schools.

Zinc: very good for your immune system and to turnover cells. A good way to get zinc when you`re sick is in the form of zinc lozenges.

Onions, garlic, oil of oregano: all antimicrobial and all very good for you. Increase these when you are sick.

Sugar: sugar essentially turns off your immune system. Avoid it always, but be especially careful not to eat it when you're sniffly.

Dairy: Dairy foods tend to form mucus. If you're stuffed up, try avoiding it!

Hopefully that helps you stay healthy throughout Fall and Winter! Please comment and ask questions if you have them.


Yours in health,

Sarah Oulahen HBHSc, ND.

Acupuncture - How does it work?

Acupuncture is a component of traditional Chinese medicine that originated in China over 5,000 years ago. It is based on the belief that living beings have a vital energy, called "qi", that circulates through twelve invisible energy lines known as meridians on the body. Each meridian is associated with a different organ system. An imbalance in the flow of qi throughout a meridian is how disease begins.
During an acupuncture treatment, tiny needles are inserted into specific points along meridian lines to restore balance to the flow of qi. There are over 1,000 acupuncture points on the body.

A creative explanation...
To further explain the concept of acupuncture, think of meridians as rivers inside your body. Wherever a river flows, it carries water that provides nourishment and sustenance for life. In your body, the water in this river is qi, which flows through meridians as an invisible current, energizing, nourishing, and supporting every cell, tissue, muscle, organ and gland.

When qi is balanced and flowing freely, the body’s natural self-healing abilities are activated, enabling internal stability and harmony to occur. On the other hand, the flow of qi can become unbalanced throughout life when your body is exposed to certain stressors (for example, improper diet/nutrition and overwork). Different stressors affect meridians in various ways, disrupting or blocking the flow of qi.

Now, think of your typical garden hose. If a garden hose is kinked, it can’t provide an adequate supply of water to a plant. Eventually, the plant will be unable to thrive and grow. Likewise, a blockage in the meridians will restrict the supply of qi required to nourish your body’s cells. This blockage can manifest into various signs and symptoms. Over time, the body as a whole becomes weakens, and its self-healing abilities compromised. It then becomes susceptible to pain and illness.

How Acupuncture works from a Western perspective:
In North America we really like to break things down to determine how they work. Interestingly enough, acupuncture has local effects that can be measured through the reductionistic model. Some theories about how acupuncture achieves its effects include the following:
• Acupuncture stimulates the release of pain-relieving endorphins
• Acupuncture influences the release of neurotransmitters, substances that transmit nerve impulses to the brain
• Acupuncture influences the autonomic nervous system
• Acupuncture stimulates circulation
• Acupuncture influences the electrical currents of the body


No matter how acupuncture is explained, the bottom line is that it works. It is rarely painful and most people find it quite relaxing. Since it addresses the body as a whole it can be used for virtually any health concern.

I hope this shines some light on the mystery - and fascination - with the powerful and wonderful ways acupuncture can heal.

Yours in health,
Sarah Oulahen, HBHSc, ND.

Female Hormone Balance

Our society somehow thinks its acceptable to have painful and heavy periods. It isn't! You can dramatically change your monthly cycle with simple changes to your diet.

Painful and heavy periods are usually due to inflammation and increased exposure to estrogen. Decreasing both of these factors will not only improve your periods, but your overall health. Here are some things to consider:

• Decrease saturated animal fats & dairy products, especially if non-organic. These are sources of exogenous estrogen.
• Try to eliminate eating from plastic. Be particularly careful not to heat food/drinks in plastic. Plastic is a phyto-estrogen. Glass and stainless steel are inert and considered safe containers.
• Avoid pesticides. Learn the dirty dozen and clean 15!
• Increase your consumption of fiber, especially ground flax. Ground flax helps modulate your estrogen balance and will also be good for your bowels. Try adding 2 tablespoons of ground flax per day to your diet.
• Increase omega 3 and 9 fatty acids. These include fish oil, olive oil & avocados. These are natural anti-inflammatories.
• Eliminate sugar, white flour, and refined foods. These are unhealthy and inflammatory.
• Take care of your liver! Your liver helps metabolize your estrogen and maintains your hormonal balance. Try eating 1 serving of the brassica family of vegetables daily. They are great for liver detoxification. Also be aware that B vitamins are necessary in liver detoxification. These are often depleted by birth control pills. Consider supplementing with B vitamins for overall health.

Please contact me if you have any questions or would like further information.

Yours in health,
Sarah Oulahen, HBHSc, ND.

The catch to eating fish

Fish is an essential component of a healthy diet. It's a excellent source of protein, omega-3 essential fatty acids, vitamins and minerals. Fish reduces your risk of heart disease, cancer (particularly breast, prostate, colon & lung cancers), and helps with chronic diseases such as depression, arthritis, asthma, and diabetes. There is also evidence that infants born to mothers who received omega-3 fatty acids during pregnancy have better vision and brain development.

The catch is that fish can contain toxic contaminants such as mercury and PCBs (Polychlorinated bisphenyls). Mercury originates from natural sources and air pollution. It's toxic to the brain, heart and nervous system and especially damaging to the neurological development of infants and young children. It is stored in fat and accumulates up the food chain. PCBs are cancer-causing industrial chemicals that were banned in 1976, are still found in lakes, streams and oceans.

With that being said, it's important to be informed in terms of your fish consumption. Enjoy eating fish but know which types tend to be more contaminated versus others. Please be aware:
- Farmed fish tends to be more contaminated than freshly caught fish.
- Albacore canned tuna has 3 times the mercury than chunk light tuna.
- If you eat canned tuna, use this tuna calculator from the Environmental Working Group's website
- Protecting our environment should also play a role in your fish consumption. Know which species are endangered and try to avoid them.

Following are the guidelines for healthy fish consumption from the NRDC (Natural Resources Defence Council):




The FDA (Food and Drug Administration) and the EPA (Environmental Protection Agency) say that everyone, including pregnant women, should eat a variety of fish and shellfish that are low in mercury at least twice a week, unless the fish is deep-fried (a serving size is 3 ounces of cooked fish or 4 ounces of uncooked fish). Pregnant women should limit their fish or seafood consumption to 12 ounces a week. The American Heart Association recently added that healthy adults can eat 14 ounces of most fish a week without any danger.

I hope this helps you to include fish in your diet. If anything is still fishy, feel free to contact me.

Yours in health,
Sarah Oulahen HBHSc, ND.

Are you deficient in magnesium?

I'm consistantly amazed by the amount of patients I see with low levels of magnesium, and how life-changing it can be as a simple intervention. Carolyn Dean, MD, ND, has a great book entitled "The Magnesium Miracle" which reinforces the powers of this undervalued nutrient.

Approximately 70-80% of the population is deficient in magnesium. There are a a number of contributing factors:
1) Our soil is less healthy than it was 70 years ago. Acid rain, erosion, and harsh chemicals have impacted the amount of vitamins and minerals in our produce.
2) Many things bind and inhibit magnesium absorption. Iron, high protein diets, tannins in tea, and soy all bind magnesium in the gut and block its absorption.
3) Many staples in the North American lifestyle deplete the body's stores of magnesium. These include: processed/junk food, many pharmacological medications, coffee, exercise, alcohol, and STRESS!

So, what does magnesium do? It effects every cell in the body. Its actions include:
1) Magnesium is a cofactor assisting enzymes in catalyzing most chemical reactions in the body, including temperature regulation.
2) Magnesium produces and transports energy.
3) Magnesium is necessary for the synthesis of protein.
4) Magnesium helps to transmit nerve signals.
5) Magnesium helps to relax muscles.

Magnesium can help treat a wide variety of conditions and symptoms. From Dr. Dean's book, here is a list of how it can impact you personally. Magnesium can help with:
1) Anxiety and panic attacks. Magnesium keeps your adrenal hormones under control.
2) Asthma. Both histamine production and bronchial spasms increase with magnesium deficiency.
3) Blood clots. Magnesium helps keep the blood thin.
4) Bowel disease. Magnesium makes you stay regular. Deficiency causes constipation and toxicity.
5) Cystitis. Bladder spasms are worsened with magnesium deficiency.
6) Depression. Serotonin is dependent on magnesium.
7) Detoxification. Magnesium helps your body remove heavy metals such as aluminum and lead.
8) Diabetes & hypoglycemia. Magnesium helps regulate insulin.
9) Fatigue.
10) Heart disease. Magnesium is used in hospitals as a side-effect free means of treating heart attacks, angina, and chest pain.
11) Hypertension. Magnesium relaxes blood vessels.
12) Insomnia. Magnesium helps regulate melatonin, your sleep regulating hormone.
13) Kidney disease.
14) Migraine. A key indication for magnesium is headaches.
15) Musculoskeletal conditions.
16) Nerve problems.
17) Obstetrical and gynecological problems. Magnesium helps prevent PMS and cramping during menses. It is used for fertility and high blood pressure in pregnancy.
18) Osteoporosis. Use of calcium with vitamin D without balancing the amount of magnesium in your body causes further magnesium deficiency! Magnesium enables the calcium in your body to be absorbed and more soluble.
19) Raynaud's syndrome.
20) Tooth decay.

Foods high in magnesium are: leafy green vegetables, nuts & seeds, and whole grains. You can try to eat these foods or consider supplementing. Remember that not all supplements are created equal and interactions are important. Contact a Naturopathic Doctor to determine your individual needs. Feel free to contact me with any questions you may have.

Yours in health,
Sarah Oulahen, HBHSc, ND.

Naturopathic Medicine Week

Sow Health is excited to be participating in Naturopathic Medicine Week! We are proud to be hosting a talk entitiled "Take charge of your health, Naturally." Mark your calendars for Thursday May 6th, 7-8pm @ 4685 Yonge St, Second floor.

This talk will be an introduction to Naturopathic Medicine and how simple changes in your life can improve your health and well-being. Our discussion will be followed by tea & healthy snacks.

Please pass this message on to anyone who might be interested in taking charge of their health. It will be a great opportunity to learn more about Naturopathic Medicine, see our clinic, and meet our newest team member: Aliyah Alibhai, HBSc, ND.

We look forward to seeing you there. Also check your local SNAP newspaper for other Naturopathic Medicine Week Events!

Yours in health,
Sarah Oulahen HBHsc, ND

Pesticides in Produce

We live in a toxic world. We are exposed to chemicals each and every day which are stored in our body and affect our overall health. Pesticides, in particular, are something to be aware of. Different pesticides have been linked with a variety of toxic effects, including:
- Nervous system effects
- Carcinogenic effects
- Hormone system effects
- Skin, eye and lung irritation

This is disheartening for me because it really makes me question the world we live in. You really have to be super-informed about everything you put in your body since there are so many things out there that are harmful. You'd think that fruits and vegetables - your #1 GO-TO healthy food would be safe. Not necessarily!

My suggestion is to follow the Environmental Working Group's Guide to pesticides. Know what the 'dirty dozen' and the 'clean 15' are. When eating a 'dirty dozen' food, consider buying it organic or wash it with particular care. Feel great about eating a 'clean 15' food - and enjoy them. Also note that the best vegetables for you (the brassica family) are clean! Yipeee.

Yours in health,
Sarah Oulahen, HBHSc, ND.