Before Guelph Walks for Memories on Sept. 19th, consider these 5 steps to improve your memory and brain health.

Before Guelph Walks for Memories on Sept. 19th, consider these 5 steps to improve your memory and brain health.

Having a senior’s moment? Forgot where you put the keys? Muddling through the better part of the morning and coffee just doesn’t seem to kick start the engine anymore? Brain fog happens to those of all ages and sometimes there is something definitive we could do to provide clarity on the situation.

5 ways that could improve your memory now.

  1. Diet & Digestion
  2. Detoxify
  3. Boost Cell Power
  4. Control Stress
  5. Exercise

 brain

  1. Diet and Digestion

Did you know good digestion is key to brain function? A diet high in vegetables (6-8 cups daily) with a few fruits (1-3 a day) will provide phytonutrients and antioxidants to reduce inflammation, add fibre to keep your bowels moving & toxins excreted. Natural source of probiotics like kefir, natural sauerkraut, Kimchi, natural yogurt, raw cheese to boost not only digestion so you can better extract the nutrients from your food, but also mood and immune boosting properties. Adequate protein (0.8- 1.0g/kg) serves as the building block for many neurotransmitters-particles that send information across your brain and throughout your body. Healthy fats (fish oil, olive oil, flax seed oil, coconut, avocado), line the nerve sheaths and cell membranes helping information pass more expediently. Nerve transmission is helped with B vitamins found in whole grains and lean meat. Maintaining steady blood glucose helps stream a steady supply of glucose to the brain, its one source of energy.

  1. Detoxify

Heavy metals, pesticides, cosmetic chemicals and environmental pollutants build up in our bodies over time. A gentle detox program with hydrotherapy, botanical medicines, natural cleansing supplements and an anti-inflammatory diet will help the body rid itself of toxic burden.

  1. Boost Cell Power

The cellular powerhouse is the mitochondria. There are more mitochondria in brain cells than any other part of the body. Mitochondria use oxygen so it is important to keep a steady supply of oxygen flowing to the brain. Red blood cells carry the oxygen from our lungs through our body and brain. Great circulation is key (see exercise) and medicinal mushrooms are superb for boosting red blood cell health. Mitochondria are well served with many nutrients, however key ones are B-vitamins, Co-Q10, Acetyl-L-Carnitine, and magnesium malate. Talk to your Naturopathic Doctor about what may be right for you.

  1. Control Stress

Ongoing stress leads to prolonged release of cortisol, which lends itself to insulin dysregulation (poor blood sugar control), chronic inflammation, memory lapses, fatigue and depression. Consider a lifestyle counseling, a soothing massage, a series of acupuncture treatments to reduce stress, or a lovely botanical adaptogen to help regulate the adrenal glands – the producer of cortisol.

  1. Exercise

Regular exercise will help regulate cortisol, improve your capacity to sweat and release toxins through your skin and lungs. It will mobilize and regulate your bowels to excrete the solid toxins.  It will also help you sleep better, a critical function to healing and rejuvenation. Moving your body improves lymphatic circulation so helps your immune function. Another key factor for exercise is the increased transport of oxygen to your brain. A great reason to get out and Walk for Memories in Guelph on September 19th.

If brain fog persists, see your doctor. In serious cases, it can signal an underlying neurological or inflammatory condition, such as Lyme disease, fibromyalgia, food sensitivity or diabetes. Above all, don’t accept brain fog as a simple factor of aging. With the right support, you can stay sharp and protect brain health — at any age.

Dr. Laura M. Brown, ND

Please note that the above is intended for educational purposes only and does not constitute individual medical advice. Please book an appointment for your individualized medical treatment plan.

The Benefits of 7 Common Herbs

The Benefits of 7 Common Herbs 

You walk into the kitchen and smell something delicious. Odds are you can credit fresh, green herbs for that aromatic infusion. Sure, you can get the dried version in a jar, but fresh ones add more flavor and they’re easy to maintain – keep them in pots outside if you live in a temperate climate or start a windowsill garden if you live somewhere you experience extreme temperatures.

Here are seven herbs to start with that will make your recipes sing.

Parsley
Whether you pick the curly-leafed or the flat-leafed Italian variety, this herb has almost twice the carotenoid content of carrots. It is rich in antioxidants, which may slow down the effects of aging and help prevent coronary artery disease. Parsley also contains apigenin—a phytonutrient shown to potentially have anti-cancer properties, by working to inhibit the formation of new tumor-feeding blood cells.
Recipe: Parsley is one of the stars that transform basic chicken breast into something special. Get the recipe.

 

Cilantro
These delicate 1/4-inch leaves help cut cholesterol, reduce high blood sugar, promote detoxification of the blood, according to a study published in the Department of Food, Nutrition and Health. They are also a good source of vitamin A and vitamin C. Add chopped cilantro (and a squeeze of lime) to savory Mexican and Middle Eastern dishes.
Recipe: Cilantro is an unexpected addition to this pork chop recipe, but it helps pull the other flavors together.

 

Basil
These wide, pointed, round leaves are a good source of vitamin A and magnesium. They also contain iron, calcium, potassium, and vitamin C. Basil has anti-inflammatory and anti-bacterial properties that come from its high volatile (aromatic) oils content, which include—linalool, estragole, and limonene.
Recipe: Add fresh basil leaves to any dish with whole-grain pasta or try this homemade basil pesto on an egg white omelet.

 

Mint
A cousin of basil, these small, wrinkly leaves can soothes your tummy and can help lessen the effects of conditions like irritable bowel syndrome and dyspepsia, by its ability to relax the smooth muscles in these areas. Moroccan mint tea, anyone?
Recipe: Mint gives this vegetarian chickpea salad extra zing.

 

Chives
This pungent, slightly spicy herb is related to garlic and leeks. Like garlic, chives get their distinctive aroma from their high allicin content—an antioxidant compound that has been associated with anti-aging. Nutritionally, they’re a good source of beta-carotene, potassium, vitamin K, calcium, and folic acid, and also contain trace amounts of iron and vitamin B. Sprinkle chopped chives on top of soups and chive on.
Recipe: Using chives in these broccoli and bell pepper egg cups will give them a depth of flavor they wouldn’t have otherwise.

 

Dill
Dill, easily identifiable by its delicate, wispy fronds, is a nutritional powerhouse. It’s high in calcium, manganese, iron, fiber, and magnesium. And, like basil and mint, contains volatile oils such as limonene and anethofuran that have antioxidant properties. Ancient Greek and Roman soldiers would use burnt dill seeds on their wounds for healing, and while we don’t recommend that…we do support using it as a garnish for fish, in sauces, or if you make pickles!
Recipe: Tzatziki, a dipping sauce made with yogurt, cucumbers, garlic, and dill, showcases dill’s flavor and is great on sandwiches.

 

Oregano
A staple of hundreds of cuisines from around the world, oregano’s fresh, fuzzy leaves add surprising dimension to beans and chicken dishes. It’s an excellent source of vitamin K, and a good source of vitamins A and C. It also contains iron, manganese, and folate. Try sprinkling minced leaves on slices of tomato and cucumber and drizzling a touch of olive oil on top for a Mediterranean-style snack.
Recipe: Try this healthy turkey hash for breakfast. Just swap out the dried oregano for fresh. 1 teaspoon of dried leaves is equivalent to 1 tablespoon of fresh oregano.

Photo by Lina Veresk.

7 Added Benefits For Adults In Guelph Who See A Chiropractor

Shared By kyphotic-spine-webDr. Phil McAllister, from Life Natural Health News

When most of us think about seeing our chiropractor, we think about getting help with back pain or some other kind of musculoskeletal problem. But did you know that chiropractic is also a great way to improve your general health and wellness?

The core concept of chiropractic is to restore the function of your nervous system so that it can do what’s it’s designed to do: keeping your body healthy and active. Chiropractic is truly about prevention. If you keep your nervous system working smoothly and without interference, many health issues become non-issues!

Don’t take our word for it, though. Over the last few years, there’s been a lot of scientific research that shows that chiropractic is good for much more than just aches and pains. Here’s a review of some of this literature.

1 – Boosts Immune Function

A 2010 study1 found that chiropractic adjustments actually boosted blood serum levels of some important natural antibodies in patients. The authors suggested that chiropractic adjustments might “prime” the immune system, making it easier to ward off infection and illness.

2 – Reduces Inflammation

Researchers in a 2011 study2 compared back pain patients to people with no pain and gave both groups chiropractic adjustments. The authors found that the back pain patients who received chiropractic care had dramatically lower levels of a key inflammatory cytokine, known as TNF-α. High levels of TNF-α have been linked to inflammatory diseases like rheumatoid arthritis, inflammatory bowel disease, and psoriasis.

3 – Chiropractic Reduces Blood Pressure

Hypertension is a huge public health issue in the US; it’s estimated that about 30% of adults suffer from this serious condition. A 2007 study3 in the Journal of Human Hypertension looked at a group of patients with high blood pressure. Half received received an adjustment of their atlas, and the other half received a sham adjustment.

The decrease in blood pressure was so dramatic in the patients who received real adjustments that the researchers wrote that it “is similar to that seen by giving two different anti-hypertensive agents simultaneously.” In fact, 85% of the study patients had improvement after just one adjustment!

4 – Reduces Stress

An interesting study by a team of Japanese researchers4 in 2011 gave chiropractic adjustments to 12 men and examined PET scan images and blood chemistry to examine the effect that chiropractic has on the autonomic nervous system.

After receiving a chiropractic neck adjustment, patients had altered brain activity in the parts of the brain responsible for pain processing and stress reactions. They also had significantly reduced cortisol levels, indicating decreased stress. Participants also reported lower pain scores and a better quality of life after treatment.

5 – Improves Balance

As we age, sometimes we start to lose some of our balance, strength, and flexibility that we had in our youth. Because of this, older folks are vulnerable to serious injuries from trips and falls. Chiropractic helps keep your body active by restoring the normal, healthy functioning of your spine. One of the important roles of your spine is balance, aided by nerves called proprioceptors. These propriocepters relay information to your brain on the position of your body.

A small study5 from 2009 found that people who received chiropractic adjustments had reduced dizziness and improved balance. A 2015 review of the literature6 suggests that chiropractic care might be an effective, natural way to help prevent falls in elderly patients.

6 – Relieves Colic in Babies

In 2012, researchers7 studied 104 infants who were suffering from colic. One-third of the infants were treated with chiropractic adjustments and the parents were aware of the treatment; one-third were treated and the parents were unaware of the treatment; and one-third were untreated but the parents were anaware.

The authors found that the parents reported a significant decrease in infant crying in the treated babies, compared to the infants who didn’t receive treatment. The knowledge of the parent had no effect on the improvement.

7 – Relieves Asthma Symptoms

A 2013 study8 reported that chiropractic adjustments were effective at increasing lung functioning, and some recent research9 shows that chiropractic care can help reduce the symptoms of asthma in some children.

 

To find a chiropractor in your community who can help you restore your health, use our handyChiropractor Search Directory.

Reference Studies

  1. Teodorczyk-Injeyan JA, McGregor M, Ruegg R, Injeyan HS. Interleukin 2-regulated in vitro antibody production following a single spinal manipulative treatment in normal subjects. Chiropractic & Osteopathy 2010;(18)26.
  2. Teodorczyk-Injeyan JA, Triano JJ, McGregor M, Woodhouse L, Injeyan HS. Elevated production of inflammatory mediators including nociceptive chemokines in patients with neck pain: a cross-sectional evaluation. Journal of Manipulative and Physiological Therapeutics 2011;34(8):498-505.
  3. Bakris G, Dickholtz M Sr, Meyer PM, Kravitz G, Avery E, Miller M, Brown J, Woodfield C, Bell B. Atlas vertebra realignment and achievement of arterial pressure goal in hypertensive patients: a pilot study. Journal of Human Hypertension 2007;21(5):347-52.
  4. Ogura, Takeshi and Manabu Tashiro, Mehedi,Shoichi Watanuki, Katsuhiko Shibuya, Keiichiro Yamaguchi, Masatoshi Itoh, Hiroshi Fukuda, Kazuhiko Yanai. Cerebral metabolic changes in men after chiropractic spinal manipulation for neck pain. Alternative Therapies. 2011;17(6):12-17.
  5. Strunk RG, Hawk C. Effects of chiropractic care on dizziness, neck pain, and balance: a single-group, pre-experimental, feasibility study. Journal of Chiropractic Medicine 2009;8(4):156–164.
  6. Kendall JC, Hartvigsen J, French SD, Azari MF. Is there a role for neck manipulation in elderly falls prevention? – An overview. Journal of the Canadian Chiropractic Association 2015;9(1):53-63.
  7. Miller JE, Newell D, Bolton JE. Efficacy of chiropractic manual therapy on infant colic: a pragmatic single-blind, randomized controlled trial. Journal of Manipulative and Physiological Therapeutics 2012;35(8):600-7.
  8. Engel RM, Vemulpad SR, Beath K. Short-term effects of a course of manual therapy and exercise in people with moderate chronic obstructive pulmonary disease: a preliminary clinical trial. Journal of Manipulative and Physiological Therapeutics 2013;36(8):490-6.
  9. Pepino VC, Ribeiro JD, Ribeiro MA, de Noronha M, Mezzacappa MA, Schivinski CI. Manual therapy for childhood respiratory disease: A systematic review. Journal of Manipulative and Physiological Therapeutics 2013;36(1):57-65.

LifeLabs now offers you online access to your results

Ontario patients rejoice!

You are now provided free online access to most of your lab results when taken through LifeLabs. This will better prepare you for your visit with any physician and gives you seamless quick response to help track your health information in a secure, simple way. So whether your labs is requisitioned by your family doctor, your specialist or your naturopathic doctor, you may have your copy to take to your next appointment.

This is very positive for all involved, as it provides faster and personal access to your own health records.  Still, be sure to visit to your doctor with your results for the full interpretation.  There is a danger in self-interpretation of results; even a doctor will see their doctor to get an objective opinion for their healthcare.

LifeLabs has 2 locations in Guelph:labtestsimage

85 Norfolk St #101, Guelph

281 Stone Rd E, Guelph

Note also that LifeLabs has acquired CML, so watch for these same services to soon become available at CML laboratories.
For more information on  how to set up your personal access please visit:

http://www.lifelabs.com/patients/Pages/Test-Results.aspx?Province=ON

Yours in Health,
Dr. Laura M. Brown, ND

Can You Really Gain Muscle While You Sleep?

Guy sleeping in bed
A good night’s sleep can lead to great things: improved memory, sharper thinking, and feeling refreshed and being ready to take on the day. According to a recent study, it appears we can also add increasing muscle mass to the list of benefits that can be gained from a solid rest.

A group at the University of Maastricht in the Netherlands ran a test to see if it was possible to increase muscle growth by eating protein before going to sleep. They took a group of men and placed them on identical meal and exercise plans for 12 weeks. Half of the men took a protein supplement before bed while the others took a placebo.

At the end of the 12 weeks, researchers recorded the participants’ muscle growth and strength, and compared the data. The men in the protein-supplement group had significantly more muscle growth and strength than those who were given a placebo. Although the test group in this study was already consuming a diet high in protein, the results showed that ingesting additional protein before sleep helped with overnight muscle growth.

This study used a supplement that was 27.5 g protein, 15 g carbohydrate, and 0.1 g fat, but an earlier study from 2012 found similar results when participants ingested just 20 g of high-quality protein (casein) before going to sleep.

While frivolous night time snacking can lead to overeating, if you take a more targeted approach by eating a little protein just before bed, you may be able increase your muscle mass while you sleep.

Thanks To Sharing Beachbody.com for content

“Circle of Care” – What Do You Mean?

Here at Forward Health we take a team approach to your treatment and we refer to that using what is becoming a popular term – “Circle of Care”. Perhaps a word or two of explanation might be in order. In the process, we can compare the traditional treatment-focused approach with the developing whole-patient approach.

Traditionally, medical practitioners of all stripes were taught the value and efficacy of their own particular specialty. Little emphasis was placed on learning how one’s area of expertise could inter-relate with any other type of treatment that might meet the needs of a patient outside the scope of that specialty. As an example, a podiatrist might focus on resolving a patient’s pain with orthotics and yet do or say nothing to encourage the patient to seek screening for possible allergy related issues that could be compounding the problem. In this practice, the medical profession is focused on their own particular expertise.

webimage-8852
Your Forward Health Circle of Care

Of late, a growing number of medical professionals have come to recognize the need to focus on the whole patient and to find a way to work in conjunction with other practitioners. One development that has come out of this awareness is the process referred to as a circle of care. As the name suggests, this embodies a number of practitioners from a variety of fields combining their efforts to meet the needs of the whole patient – in effect encircling the patient with care. While initially this approach paved the way for a more complete treatment of the sum of a patient’s physical needs, more recent developments have begun to extend the circle of care to encompass a person’s physical, mental, emotional and spiritual self. Underlying all the various aspects of this new methodology is an effort to focus more fully on the needs of the patient rather than looking through the narrow lens of one particular area of expertise.

One practical aspect of the circle of care approach is the benefit to be derived from having a team of practitioners working together in the same environment. This allows for ongoing consultation and sharing in confidence the various aspects of, not only each patient’s needs, but also of their progress. Forward Health provides exactly that kind of environment and allows us to offer this exciting new approach to your overall well-being.

Skip the bread… go for the greens

Image result for tuna collard wraps

Tuna collard wraps and thai dip

With all the great farmers markets around, why not stock up on the fresh greens and pack them into a wrap?

Easy to make and tastes great.

 

Half ripe avocado mashed

1 Tbsp Olive oil

Juice from one lime

Pepper

Salt

Then mix well

Add tuna white flaked in water drained can

1/4c hemp seeds

Mix

Collards wash leave wet remove spines put in microwave about a min cover and let steam for 30s

Grated cabbage and carrot

Thin slices cucumber

Fill and wrap

 

Dip

Blend together with a fork:

3Tbsp Almond butter

1Tbsp Sesame oil and

1Tbsp Sesame seeds

1Tbsp Apple cider vinegar

1tsp Grated ginger

by Dr. Laura Brown