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

We have more bacteria in our bodies than cells!  They are essential for our health and wellbeing so it's time to make friends with them. 

One of my favorite ways to support these healthy bacteria is through fermented foods.  Click here for more info on how to make your own fermented foods and enjoy this video!

Stress is not all in our heads.

The physiological effects of chronic stress clearly demonstrates mind and body are not separate.

Does stress affect your digestion?  Chronic stress can aggravate or even lead to conditions such as IBS, peptic ulcers and heartburn.

The good new is there is much we can do to reduce stress and support healing of the digestive system!  Check out my latest video for a few basic tips to get you started... 

I have a confession.

After long and stressful days, there are few things I enjoy more than dark chocolate.  I'd like to say just one piece will satisfy the craving, but the truth is the entire bar mysteriously disappears.  This is usually followed by feelings of guilt and mild nausea. 

My medical training has taught me the health hazards of excessive refined sugar.  Elevated blood sugar levels impair the immune system and increase risk of illness such as diabetes.  Fluctuating blood sugar negatively impacts our mental health, sleep patterns and energy levels.  I know and feel this.  Yet sometimes...

I do it anyway.

Gabor Mate defines an addiction as, "Any behavior that has negative consequences but a person continues to crave and relapse into it, despite those negative consequences." 

I know I am not alone in this addiction to sweets.  My patients constantly admit to cravings, emotional eating or binging.  Why is this?

1. Stress Response - Stress is designed to protect us from a threats like running away from a dinosaur. When stressed, our body produces a hormone called cortisol.  This hormone elevates our heart rate and shunts blood to our muscles to give us energy to escape from the threat.  When we are constantly exposed to stress, our body needs to fuel this energy with immediate sources.  This is SUGAR. 

2.    Social Conditioning - Sugar represents love.  We celebrate every holiday with sweets and are rewarded with sugar when we are "good".  No chocolate for bad girls.


3)  Brain Chemistry - Sugar is not only an emotional addiction but a physical one as well.  Sugar stimulates opiods in the brain that rewards us with a pleasant feeling.  Heroin and morphine do the same thing.

4)  Poor Nutrition - Refined carbohydrates (white sugar, flour, junk food) elevate blood sugar levels very quickly.  Unfortunately, this is soon followed by a sudden crash of blood sugar which stimulates our cravings for another fix.  It's a vicious cycle. 

Well, acceptance is the first step towards healing from any addiction.  So now what do we do about it?

1)  Breakfast -   A large, healthy breakfast encourages balanced blood sugar and supports energy levels throughout the day.

2)  Snacks -  Have healthy snacks between meals.  This includes includes nuts, seeds, chopped vegetables and fruit to stabilize blood sugar levels.

3)  Fibre & Protein - Ensure that every meal contains fibre (vegetables, legumes or whole grains) and protein (nuts, seeds, legumes, quinoa, eggs or lean meats).  These help to balance blood sugar levels and reduce cravings.

4)  Healthy Fats - essential fatty acids are important to prevent "insulin resistance" which is leads to diabetes.

6)  Manage Stress - Find ways to relax and unwind.  Getting enough sleep and movement/exercise are also important. 

5)  Emotional Health - Explore what sugar cravings represent to you emotionally.  How can we fill our need for love and connection through other means?  How can we feel more balanced and peaceful?  I find meditation a very helpful practice.  

6)  Sweet Alternatives - Fruit is a naturally sweet dessert option.  Replace white sugar with healthier options.  I like to use honey, maple sugar and whole leaf stevia in moderation. 

Despite what you have just read, I am not ANTI sugar.  I believe in balance.  However, I do feel that to have a healthy relationship with food, we must explore the cause of our cravings.  So recently I've given up sugar.  Yep, no more late night chocolate indulges.  I'm listening to what my cravings are telling me.  I'm replacing my addiction with better eating habits and emotional awareness.  When we learn to listen to our body, we learn how to take better care of ourselves.

In Wellness,
Dr. Heather   

PS - Here's an interesting video by Dr. Gabor Mate, a Vancouver MD, on addiction of all kinds.