It's been an absolute pleasure to live and practice naturopathic medicine in Ottawa over the last 3 years.  It's with mixed feelings of sadness and joy that I am moving home to BC at the end of the summer.  My last day seeing patients in Ottawa will be July 23rd, 2015.  

I'm so grateful to all of my amazing patients and colleagues who have supported my practice and my love of naturopathic medicine.  Leaving certainly comes with great heartbreak. 

As much as we love Ottawa, it's been a long time dream for my husband & I to move to the Cowichan Valley on Vancouver Island.  Last year we got married on his family's farm in Cobble Hill just outside of Victoria.  When he got a job offer to move to Duncan, BC, we jumped at the opportunity to be closer to family.  The video below will give you a glimpse of why we're thrilled to call the Cowichan Valley our new & permanent home.      

I will be taking a sabbatical from my practice but plan spend time connecting with the community of Duncan and continue sharing my passion for health & wellness.  

Thank you, Ottawa, it has been an honour. I'm so excited for new adventures in the Cowichan Valley.  

It has been a pleasure to work at Hampton Wellness Centre.  I was honored to work with each patient to support their journey towards better health.  I will also miss the amazing team at Hampton.  Not only are they kind and knowledgeable health professionals but they are also truly wonderful people.  Here is what I will miss mostly:    

 Dr. Amanda Chan – Dr. Amanda has a light and radiance about her that uplifts everyone around her.  She’s always thinking about others and is as committed to spreading kindness as she is to being an amazing chiropractor.  

Dr. Liang Dai – Dr. Li’s kind, warm, genuine nature as a chiropractor and business owner is why I chose to work at Hampton.  He holds himself and the clinic to high standards of integrity and professionalism which I have greatly respected and admired. 

Adam Biesinger, RMT - Adam is one of those truly exceptional people who live by the values that he holds which naturally inspires everyone around him.  Happy to have him as a colleague and a friend. 

Dr. Marie Matheson – Dr. Marie’s wisdom and experience as a Naturopathic Doctor is truly inspiring.  She’s deeply committed to spreading awareness about Lyme Disease and has made a tremendous impact in this field.  Supported by her amazing husband Bryce, they made a great team. 

Dr. Stacy Goldstein  - Dr. Stacy has an innately caring and nurturing nature which she applies to everything she does.  And not only does she balance being a mother and doctor amazingly but she was always bringing us food!

Cecilia Zheng – Cecilia has an incredible depth of knowledge in Traditional Chinese Medicine including extensive training in China.  She is passionate about offering this amazing healing modality to Ottawa. 

Dr. Ashley Kowalski – I am still getting to know Dr. Ashley but she is the perfect fit for the team.  She is very passionate about Naturopathic Medicine and I know she will be a kind, compassionate and dedicated doctor for all of her patients.  

Ya-Wen – As Hampton’s office manager, Ya-Wen is amazing.  She manages to keep everything running smoothly with a warm smile and infectious laugh.  Not sure what I would have done without all her help.

Christine (Reception) – Christine’s relaxed, authentic nature make her a joy to work with.  Her own commitment to health and wellbeing is inspirational.  

Melissa (Marketing) – Melissa has radiant warmth that sets everyone at ease with her calm, easy going manner.

Thanks to this inspirational team and to all of my wonderful patients.  

In Wellness,

Dr. Heather Prescott, ND

It’s the most wonderful time of the year!  Right?  Well, maybe not for everyone.  Perhaps other descriptions arise for you like stressful, depressing or anxious.  You are not alone.  

It is challenging to smile with merriment when other emotions are bubbling below the surface.  If this is a challenging time of year for you or if the cold, dark days affect your wellbeing, here is some support for you.

Self Care 

We can easily neglect ourselves with the stress of the season.  Make yourself a priority.  Be compassionate to yourself for exactly how you are feeling.  Take a deep breath and remind yourself it’s OK to feel exactly how you are feeling. 

Do something everyday to recharge your batteries.  This is different for everyone.  If you are an introvert, the busyness of holiday social events can become overwhelming so be sure to give yourself some quiet down time.

Bone Broth is an delicious, easy and inexpensive way of getting essential nutrients through food!  Rich in minerals such as calcium, magnesium & phosphorus, bone broth supports immune function and joint & bone health.  I've added a few special extra ingredients in mine to give it an extra immune boosting support.  Check out my video to see how I make it.

We often neglect our digestion and yet it is essential for our health. 

If you struggle with digestive concerns such as IBS, reflux, ulcers or inflammatory bowel disease, you know how important it is to take care of your digestion.  Even mild gas and bloating can be frustrating and a sign that digestion is out of balance. 

Thanks to everyone who came out for my digestion talk in the summer.  I hope it was very empowering for everyone.

If you missed it, here’s the overview on my approach to strengthen digestive health and address the underlying causes of digestion concerns:

Remove Pathogens
Identifying pathogens is important such as parasites, pathogenic bacteria and viruses, Candida, H. pylori that can all disrupt optimal digestive health.

Replace
Digestive fluids are essential for breakdown of food including digestive enzymes, hydrochloric acid and bile.  If these fluids are not functioning effectively, we need to support the body’s functioning to bring them back to balance. 

Re-Inoculate
We have a symbiotic relationship with billions of bacteria in our body, which support our digestive and immune functions.  Strengthening these healthy bacteria through fermented foods, probiotics and prebiotics can hugely improve our digestion.

Repair
The digestive system mucosa is very sensitive to damage from poor food choices, medications, stress, trauma and more.  Healing the system is essential.  Certain foods and nutrients can be very supportive including aloe vera, l-glutamine (found in cabbage) and omega-3 fatty acids (from deep sea fish, flax, etc).  

Restore Functionality
When we take care of our digestion, it is very responsive to healing.  This is an individualized journey for everyone but can include:
·      Chewing food well / Mindful eating
·      Whole Food Diet
·      Avoiding food sensitivities and intolerances
·      Stress Reduction - our digestion is very sensitive to our emotional wellbeing and will tell us a lot about ourselves when we listen to it. 
·      Exercise
·      Castor Oil Packs (click here for more info) 
·      Water intake
·      Herbal Medicine & Nutritional Supplementation – determining your body’s individual requirements for digestive healing

Digestion is foundational for our health and wellbeing.  I hope this info is inspiring and empowering for you.

In Wellness,
Dr. Heather

Finding time for self care & exercise is often a challenge in our busy lives.  This is no exception for me.  A healthy balance is an endless practice.  One way I integrate self care into the day is by bicycling to work.

A recent study demonstrates that of all the ways to commute to work, bicyclers are the happiest.  I wholeheartedly agree!    I feel more energized, relaxed & ready to start the day.  Biking is much more than just exercise for me.  Here's a glimpse of my cycling journey.

This randomly appeared on my bike route several months ago and it makes my day every time I go by.  A reminder of how much we have to appreciate and be grateful for.  My favourite kind of graffiti!  

A Moving Meditation
Focused on the movement of my bike, my breathing deepens and my thoughts slow down.  Many of us experience stress at work and this is a great way to let it all go and not take it home with us.  A wonderful way to end the day.  

Medicine Everywhere
I love seeing the medicinal plants that I use clinically growing randomly throughout the city of Ottawa.  It's amazing that those "weeds" hold scientifically proven medicinal constituents.  The medicines I prescribe are held to the highest standards of good manufacturing and we normally only see them in bottles.  It's refreshing to see some of these herbs growing all around me on my bike route.  It's a reminder to me of nature's wisdom and why I love being a naturopathic doctor! 

Do you know what these medicinal plants are?  Hover your cursor over to see the answer.  You will see them growing plentifully around Ottawa.    

Ottawa is a wonderful city for biking with trails throughout the city.  So I invite you to dust of your bicycle, challenge your excuses and enjoy a healthier, happier you!  And please, please, PLEASE wear your helmet.  

Happy Cycling!
Dr. Heather

On my walk to work this morning in the spring sunshine, I was reflecting on why anxiety is such an epidemic in our society.  


Is it a cultural phenomenon with so many self imposed expectations in our fast paced lifestyle?  It’s astounding how hard we are on ourselves.  

Is it due to constant overstimulation of our nervous systems?  A hundred years ago, computers, TV, cellphones and even light bulbs didn’t exist.  Perhaps our system hasn’t had a chance to adapt to this constant bombardment of light & sound.

Is it due to the nature of our human existence?  We have the capacity to think and plan for the future and our minds inevitably are overwhelmed with worrry and uncertainty of the unknown.  

I don’t know the answers to my contemplations.  But I do know that I constantly see my patients (and sometimes myself) stuck in “fight or flight” mode.  In neuropsychology we call this the sympathetic dominance of the nervous system.  It protects us when we are under stress and stimulates the stress hormones such as cortisol and epinephrine.  The problem is our nervous system is not designed to stay in this mode and over time this leads to problems such as anxiety, fatigue, difficulty concentrating and insomnia.

So what do we do to shift ourselves into a deeper state of peace and relaxation.  This journey is different for everyone but it starts with making an intention to make your health and wellbeing a priority and shift the habitual patterns of stress and anxiety.  It is a journey of getting to know ourselves and being compassionate with ourselves.  It is listening to what our feelings and our bodies have to tell us.  

This may help to support this journey of relaxation:

Deep Breathing:
This seems so ridiculously simple.  Deep, diaphragmatic breathing promotes the nervous system to shift from the sympathetic “fight or flight” mode to the parasympathetic “rest & digest” mode.  Practice taking a deep breath through your nose for a count of 4 and out through your mouth for a count of 4.  Feel your belly softly rising and falling.  

Meditation
Meditaiton allows us to practice being in stillness.  Something as a culture we are not used to.  It allows us to see the business of our minds.  It’s a wonderful and challenging practice which has made a tremendous difference in my life.  Take 5-30min every day to sit quietly, undisturbed.  Here are a few free resources for you if you’d like to try:
21 Day Meditation Challenge: www.chopracentermeditation.com
Open Heart Challenge: www.susanpiver.com/open-heart-project

Exercise
Nothing helps us unwind & relax like a good sweat.  Find something that you enjoy.  Exercise can be a fun, social activity too.  Added benefits if you exercise outside in the sunshine. 

Nutriton & Herbal Medicine
Coffee & sugar are overstimulating to the nervous system and can aggravate anxiety.  I know they offer immediate comfort in the moment and are highly addictive but are not helpful longterm for our emotional wellbeing.  Focus on whole food nutrition and avoid the junk food.    

Try green tea as an alternative or one of my favourite Shanti tea blends ~ Focus & Concentration as a coffee alternative which is simultaneously energizing & relaxing.  To help our nervous system unwind try herbal teas such as chamomile, passionflower & oat straw.  

Acupuncture
I love acupuncture for stress & anxiety.  Amazingly we know scientifically that the needles send a signal that calms the nervous system.

Sometimes we all need a bit of support on this journey of life especially when it is overwhelming.  I wish you deep peace & happiness.

In Wellness,
Dr. Heather

_The return of winter means the return of cold and flu season.  We are all exposed to cold and flu viruses, but there are many nutrition and lifestyle adaptations that can help us stay healthy.

Treating cold and influenza viruses from a naturopathic perspective is a safe and effective approach for the whole family.  By utilizing medicinal foods, herbs and home remedies, you can create your own cold and flu first aid kit.  Natural therapies are most effective when they are used right away, so you will be prepared the moment a virus strikes.

Did you know that your home is full of immune-boosting medicine and home remedies?  Here are some tips when illness strikes:

Rest, Rest, Rest
Do you get sick when you are run down?  Your body is telling you to slow down and take care of yourself.  Do your work colleagues and school mates a favour and stay home.

Steam inhalations
Steam inhalations with eucalyptus oil can help clear congestion. Bring a pot of water to a boil and add two to eight drops of eucalyptus essential oil. Place pot on a firm surface and carefully bring your face over the steam covering your head and the pot with a towel. Careful though, the steam will be hot!

Salt Gargle
Salt is an unfavourable environment for microbes to thrive.  At onset of sore throat put 2 tsp of salt in a cup of warm water and gargle 3 times per day

Drink Warm Liquids
Sip warm fluids like tea or broth throughout the day. Fresh ginger tea can be made by chopping up organic ginger root and letting it simmer in a covered pot for at least 15 minutes. You can also add fresh lemon juice and a small amount of honey.

Eliminate Sugar and Avoid Dairy
Excess sugar depletes the immune system. Try replacing white sugar with honey, maple syrup or stevia and only use sweeteners in moderation.  Dairy is a mucous (phlegm) producing food so limit it in your diet while ill.

Food as Medicine - Garlic
Did you know that garlic has natural antimicrobial properties? However, you need to eat the garlic raw to get this benefit. Chop up organic garlic and let it sit for 10 minutes before eating since exposure to air activates the garlic. You can add the garlic to warm soup (but add it at the end of cooking) or mix it into foods like guacamole and hummus.

Food as Medicine – Astragalus
Astragalus membranaceous (also known as Huang Qi) is a herbal medicine that has been used for centuries in Chinese Medicine and its use as a medicine is now supported by scientific evidence.  The medicinal compounds of Astragalus are found in the root.  Astragalus can be used to support the immune system by simmering the dried root in soup or taking the medicine as an alcohol based tincture.  You can find Astragalus root in China town to use in my favourite immune support soup when illness strikes.

Food as Medicine - Immune Supporting Foods
Vegetables and fruits are rich in vitamins and minerals which support healthy immune function. Organically grown produce tends to be higher in these nutrients since they are grown in nutritionally rich soil without reliance on pesticides or petroleum derived fertilizers.  Here are veggies, fruits and other immune supporting foods rich in these important vitamins and minerals:

Vitamin C – Peppers, broccoli, cauliflower, tomatoes, kale, berries.
Vitamin A / Beta Carotene – Carrots, spinach, pumpkin, sweet potato, cod liver oil, broccoli, butter, eggs.
Vitamin D – Sunshine (not a food but important for vitamin D synthesis in the skin). Milk, milk substitutes (almond/rice milk), cheese and butter often have vitamin D added.
Selenium – Brazil nuts, fish, chard, oats, wheat germ, molasses, sunflower seeds.
Zinc – Pumpkin seeds, oysters, chard, meat (turkey, beef).

Dr. Heather’s Prevention Tips
No one can totally protect themselves from these pesky viruses, but these are my favourite tips and home remedies to keep you and your family healthy.

Wash Your Hands
This first one goes without saying but it is so important that I will say it again. To reduce exposure to viruses, always wash your hands before eating and avoid touching your face.  Avoid antibacterial soaps which promotes antibiotic resistance. 

Get your Sleep
This is the time your immune system rebuilds and repairs itself.  You are more vulnerable to illness when you are tired and rundown.

Stay Hydrated
Drink teas and water to keep your body hydrated. Fluids keep your mucous membranes hydrated, which in turn boosts the activity of your immune system. Dehydration can result in overall lower immune functioning.

Avoid Excess Stress
High cortisol levels (the stress hormone) impair the immune system. Take time for yourself and learn stress reduction techniques, such as deep breathing, exercising or laughing (humour is a grand medicine).

Eat Whole Foods
Unprocessed, whole foods such as whole grains (like brown rice and quinoa), vegetables, fruit, lean proteins (fish and chicken), nuts, seeds and healthy unrefined oils (like extra virgin olive oil) support a healthy immune system.  Avoid excess sugar and junk food.  Refer to Kathy Smart’s cookbook for recipe ideas. (www.livethesmartway.com)

Stay Warm
The changing season makes us more vulnerable to illness. Keep your head and neck covered when you go outside into the cold.

It's Workplace Wellness Month!  

I'm excited to be part of a new initiative called the Ottawa Wellness Hub.  This is a group of Ottawa's health experts coming together to support health & wellness in the workplace.    

The project is being launched with a workplace wellness contest!  We're looking for Ottawa's Healthiest Workplace.

I'm passionate about sharing wellness with the community!  I'll be at the Statistics Canada Health & Wellbeing Fair tomorrow to providing acupuncture treatments and then at Invest Ottawa giving a talk on stress management.  

How do you incorporate wellness into your workplace environment?  If you would like to have us in your workplace sharing wellness support please be in touch!       

Discovering Brene Brown was transformational for me.  
As a recovering self perfectionist, I highly recommend The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are. 

Her TedTalk speaks for itself.  Enjoy :)