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.

BY EZRA BAYDA
Our aspirations, our calling, our desire for a genuine life,
is to see the truth of who we really are--
that the nature of our Being is connectedness and love,
not the illusion of a separate self to which our suffering clings.
It is from this awareness that Life can flow through us;
the Unconditioned manifesting freely as our conditioned body.

And what is the path?
To learn to reside in whatever life presents.
To learn to attend to all those things
that block the flow of a more open life;
and to see them as the very path of awakening--
all the of the constructs, the identities,
the holding back, the protections,
all of the fears, the self-judgments, the blame--
all that separates us from letting Life be.

And what is the path?
To turn away from constantly seeking comfort
and trying to avoid pain.
To open to the willingness to just be,
in this very moment,
exactly as it is.
No longer ready to be caught
in the relentlessly spinning mind.
Practice is about awakening to the true Self;
no one special to be, nowhere to go.
Residing in the Heart, just Being.

We are so much more than just this body
just this personal drama.
As we cling to our fear,
and our shame, and our suffering,
we forsake the gratitude of living from our natural Being.

So where, in this very moment, do we cling to our views?

Softening around the mind’s incessant judgment,
we can awaken the heart that seeks to be awakened.

And when the veil of separation rises,
Life simply unfolds as it will.
No longer caught in the self-centered dream,
we can give ourselves to others,
like a white bird in the snow.

Time is fleeting.
Don’t hold back.
Appreciate this precious life.

~
Thanks to Stephen Hicks for sharing this inspiration at his weekly meditation sitting group which I am so grateful for. In Wellness, 
Heather

It is time for summer fun!  Are you reading this through itchy, watery eyes, while your nose runs and your head pounds?  Having fun yet?  For allergy sufferers, this can be a miserable season.

Like many of my patients, you probably have questions.  Must I suffer every year?  What causes my allergies?  Can I feel better?  Must I take handfuls of pills?  Is there another way?  Can I prevent allergies from returning?  Let’s find out.       

What Causes Allergies?

It’s not the allergen (tree, grass, pollen, dust, pollutant) itself that cause allergic symptoms that cause us so much grief.  It’s our body’s response.  The body perceives the allergen as a threat and the immune system cries, “I’m being attacked!  Invasion!  Call in the army.”

The “army” is the immune system cells which try to eradicate the threat.   Mast cells are summoned to release chemicals called histamine.  This causes many of the allergic symptoms.    

Our body is just trying to protect us and doing its job overly well.  This is what causes us so much suffering!  So the question is how do we teach our bodies to make peace rather than war with the environment around us?

Treating Allergies – Addressing the Cause

Conventional treatment involves antihistamines which shut down those mast cells.  These medications offer relief but they don’t address the cause of why we have allergies in the first place and they don’t prevent allergies from coming back the next year. 

In my practice, we take a look at a person’s complete health history to address the cause of allergies which is different depending on their constitution.  From there we create an individualized plan.  However, there are a few key tips that I have for everyone that suffers from allergies:

Whole Food Nutrition – Unprocessed, whole foods such as whole grains (brown rice, quinoa), vegetables, fruit, lean proteins (fish and chicken), nuts, seeds and healthy unrefined oils (extra virgin olive oil) support a healthy immune system.  Limit your intake of dairy which increases mucous production.  Avoid processed foods, junk food and refined sugar and flour. 

Food as Medicine - Choose foods rich in Vitamin C which help to stabilize mast cells.  Eat lots of peppers, broccoli, cauliflower, tomatoes, kale and berries.   Quercetin is a bioflavanoid that also stabilizes mast cells and reduces inflammation.  Good sources include red onions, the white pith of citrus fruits, apples and lovage.  Choose organic foods or go to the farmers’ market and ask them if they spray their fruits and veggies.   Many of them do not.  Pesticides may exacerbate your allergies.  Aim for half of your plate at each meal full of delicious veggies rich in many colors. 

Sleep & Exercise – Rest and movement are essential for a healthy immune system and our overall wellness. 

Healthy Oils Daily -  Omega-3 fatty acids are healthy fats that help to stabilize the membranes of mast cells over time and help to lessen the symptoms of allergies.  Good sources are deep sea fish (ex salmon), flaxseeds and walnuts.  For a therapeutic dose, I recommend supplementing with fish oils or flaxseed oil.  Quality is important.  I like Nordic Naturals Cod Liver Oil with Vit D or Udo’s Choice Oil (vegetarian blend). 

Nasal Lavage (Neti Pot) – This involves cleansing the nasal passages with a saline solution.  This helps to gently wash away dust, pollen and environmental irritants while reducing excess mucous.  You can find neti pots at Rama Lotus Yoga Centre or at your local health food or drug store.

Stress Management & Emotional Wellness - Allergies tell us that our bodies find the environment around us threatening.  Sometimes this is also true on an emotional level.  Perhaps we find our environment stressful or we live with fear and uncertainty.  Louise Hay offers this affirmation, “The world is safe and friendly. I am safe. I am at peace with life.”

Herbal Support – My favorite herbs for allergy support are chamomile and nettles.  They tell those mast cells to relax.  To extract the healing constituents, steep a tablespoon or more of the herb for at least 1-2 hours (or overnight) and drink 1-3 times daily.  Adding 1-2 teaspoons of local unpasteurized honey throughout the year can help to prevent allergies.  Personally, I like to add honey and almond milk to my nettle tea.

In a world of sneezes, sniffles and watery eyes, I offer you a glimmer of hope.  There is a way to reduce symptoms, address the cause and even prevent future allergy outbreaks.  This is a journey to which there are no quick fixes and the only side effect is better health and wellbeing.

In Wellness,
Dr. Heather

I still giggle when I bring out my stethoscope to examine a patient and they look at me with surprise. 
 
"You're like a REAL doctor!"

No one is more surprised than myself.  When I started my journey to become a naturopathic doctor, I had NO IDEA what was ahead.  I probably would have hit the hills running. 

I thought I was just going to learn about nutrition, acupuncture and herbs.  I was clueless that I would perform physical examinations, learn venipuncture (I hate needles), prescribe drugs (only in BC), assess laboratory results and diagnose disease. 

The day I had to do a digital rectal exam for the first time was a real shock.  You mean I have to do WHAT?!?!?

The truth is that Naturopathic Doctors have SECRETS that I wish they'd warned me about...

WHO KNEW (not me):

• Naturopathic Doctors go to school for 8 YEARS?!?  9 years in my case.  What was I thinking?         
  
• In 4 years we complete 98 courses, which is an equivalent class time to 10 years of full time university or 2.5 bachelor’s degrees.  This doesn't even include our clinical education (1,500 hrs) or undergraduate degree
• In order to graduate, we have to pass 250 tests, 75 final exams, 200 assignments, 25 presentations, and 15 practical exams (thanks Dr. Long for calculating our suffering)  
• All ND's graduate with a nervous eye twitch and a stress induced ulcer (well, at least we know how to treat it)
  

And after all this, many people don't even know what a naturopathic doctor is.  It's ok, you're not alone.  And if they have heard of us, many think "quack", "witch doctor", "nonscientific", "fill in the blank".  I've heard it all. 

Honestly, becoming a naturopathic doctor was more challenging and more amazing that I ever imagined.  And being an ND is even more wonderful.  I am incredibly proud of my profession, the heart and dedication of my colleagues and the high standard of education and regulation that give us our designation of ND.  I feel so grateful to say that I'm living my dream.

In Wellness,
Dr. Heather Eggleston, BSc, ND, WD

BSc = Bachelor of Science
ND = Naturopathic Doctor
WD = Witch Doctor (I don't actually have this designation but maybe HogWarts is next)

"If you ate today, thank a farmer." 

Growing up in the countryside of Northern BC, every year we had a bountiful garden.  It wasn't until I moved to the city that I truly appreciated the taste of peas from a pod, tomatoes from the vine and a stained face from raspberries and saskatoons.  I detested eating baseball bat sized zucchini and would avoid weeding at all costs.  Now I recognize how incredibly fortunate I was. 

So I was very excited to move to Ottawa and start my own garden.  My first confession is that, despite my upbringing by amazing gardeners, my thumb is not yet green.  However, I believe that with perseverance and enthusiasm, anything is possible!

Our adventure started in March.  We were challenged with limited light in our north facing apartment.  Youtube to the rescue!  We built our own grow lamp system to start the seedling.  This worked amazingly well.

The communal backyard of our two story apartment building was over-run with weeds and neglect.  But it was a green space full of opportunity. 

I'm so excited about our new garden.  Everything in our new garden has some medicinal or nutritional value!  I'll tell you all about this later so stay tuned...

In Wellness,
Dr. Heather

How did you sleep last night?

Did you awake feeling refreshed, energized and ready to start the day?  Or did you hit the snooze button, grudgingly roll out of bed and rely on coffee to get you through the day.

Here's the good news.  Safe, natural and non-addicting ways to sleep better are possible!

1. Bedroom - Reserve the bedroom for sleeping & love making NOT watching TV or working.  Create a tranquil, relaxing environment.
   
2. Darkness - Keep the bedroom completely dark by covering windows and alarm clocks.  This stimulates melatonin, the hormone that promotes sleep.
3. Schedule - Set a regular bedtime.  Our bodies like regular schedules.   
   
4. Temperature - keep the room slightly cool at night.
5. Unwind - How do you relax at the end of the day?  Try lighting candles, listening to soft music and having a warm bath with epsom salts & lavender essential oil to promote sleep.  
6. Avoid Caffeine - coffee, tea, cocoa, chocolate, soft drinks 
7. Exercise - Exercise improves sleep but don’t vigorously exercise within three hours of bedtime as it is stimulating and will keep you awake. 
   
8. Calm the Racing Mind -  Find ways to reduce stress in your life.  Try deep breathing, yoga or meditation.  Take time for yourself every day! 
   
9. Herbal Support - Use relaxing tea blends with herbs such as •Chamomile •Skullcap •Hops •Passionflower •Valerian •Oats  Steep one tablespoon of medicinal tea for at least 15 minutes. 
   
10. Acupuncture - Try acupuncture to calm the nervous system and support sleep.  

There are many causes of sleep problems.  To address the cause, there are no quick fixes.  However, there is hope to sleep soundly and feel rested!

In Wellness,
Dr. Heather

It’s Spring!  Time to rejuvenate after a long winter.  Our bodies naturally want to cleanse and renew at this time of year.  Cleansing is an ancient means of restoring health, improving energy, supporting metabolism and eliminating harmful substances from the body.

We are exposed to harmful chemicals in our environment every day which are hidden in our food, air, water, cleaning supplies, cosmetics and more.  Hundreds of these chemicals are now found in umbilical cords of newborn babies.  This is a scary reality but we can’t live in a bubble to protect ourselves!  With knowledge and awareness, there is much we can do.

Support health of your body and the environment.  Be aware of what goes into your body:

• Choose local & organic foods – for resources visit www.drheathernd.ca/resources.html
• Personal Care Products – toxins are absorbable through the skin so be aware of what is in yours – Visit www.ewg.org/skindeep/
•  Avoid plastic & Teflon non-stick kitchenware
• Avoid toxic chemical cleaners – choose natural cleansers or try making your own with vinegar, baking soda & tea tree oil
  

Cleansing can be harmful if done too quickly & aggressively!  Here are a few tips to support gentle and healthy detoxification:

• Choose a whole food diet and avoid processed foods
• Eat lots of fibre!  Fibre helps eliminate contaminates from the body.  Ex. Vegetables, whole grains, ground flaxseeds
•   Reduce caffeine and increase green tea intake
•   Drink lots of water - aim for around 2 litres per day
• Exercise regularly
• Support digestion & bowel health (whole food diet rich in fibre, exercise regularly, manage stress, consider probiotics)
• Choose a safe and effective detoxification program – for more info on our Health Rejuvenation & Cleansing Programs visit Programs
• Try infrared saunas to promotes detoxification of the heavy metals and organic chemicals stored in fat cells and support metabolism

With knowledge, we can be empowered to make healthier choices for ourselves and our families.  By being aware of what enters our body in our environment and supporting our ability to detoxify we can enjoy better health and wellbeing. 

_In the New Year, we are inspired with the potential of new beginnings.  Our motivation is high and we make resolutions to live healthier, happier lives. 

Now the days have passed.  How is our motivation when we are struck with the reality that change is CHALLENGING???

I believe how empowering making healthy choices is since I see it every day.  People come to my office looking for hope in the possibility of change.  There are many barriers that prevent us from living healthy happy lives.  I know how difficult it is to remove these obstacles.  However, when people overcome these challenges, I witness amazing transformation.

Innately, we know we can feel better.  Often we just don't know how to get there. 

Change is a journey.  Here is an exercise to motivate and inspire you to take the first steps on your journey towards living the life you want. 

EXPLORING THE JOURNEY OF CHANGE

Answer these questions for yourself.

How do I want to live?  What do I really want?  

Am I practicing how I want to live?  What am I putting my energy into?  For what purpose am I living this way?  How is it serving me? 

What change can I make that reflects how I really want to live?  What change can I make now?

What pain do I associate with the change that is preventing me from doing it?

What is the pleasure of not making this change?

What will it cost me by not making this change?

What will I gain from making this change? 

BEGINNING THE JOURNEY OF CHANGE

Now that you have had time to reflect, it's time to take action. 

Visualize the change you want to take.  Focus your mind on your new pattern.  Allow yourself to interrupt your old pattern with the new change.

Ask for support.  Get others involved in supporting your change.  Build a support team around you.  Inspire and support each other! 
 
Take Action.  Make the change emotionally and behaviorally.  Honor the journey.  Be aware that change can be tough, exhausting and overwhelming.  It may be fast or it may be slow.  It's your journey, your change, your life.  If it's important to you, you can do it! 

Congratulations!   You are taking steps towards the life that you want to live.  Enjoy the journey.

I welcome you to share your stories of change, challenge and transformation.   

In Wellness,
Dr. Heather

This blog is inspired by the teachings of some amazing people -  Brad Lichtenstein (pranaplay.com), Dr. Bryn Bentham, ND (askdrbentham.com) & Dr. Braven Rayne, ND.