Life, Naturally

“Let thy food be thy medicine and  thy medicine shall be thy food.”

Nowadays, fewer of us can relate to ancient philosopher Hippocrates when he spoke these immortal words. But eating healthy and exercising daily need not be a hassle.

Dr. Tara Andresen, who specializes in naturopathic medicine in Toronto, shares her insights into ways to approach a more natural way of living that also offers simplicity.

These day-to-day tips Andresen shares with her patients are based on a high level of training. In North America, the naturopathic medical profession includes professional licensing, accredited educational institutions and national standards of practice. Of itself, naturopathic medicine is a distinct primary health care system that combines modern scientific knowledge with traditional and natural forms of medicine. Symptoms of disease, then, are seen as warning signals of improper functioning of the body and unfavourable lifestyle habits.


Healthy Eating
Number one on the doctor’s list of recommendations is opting for whole foods, which are foods that are as close to their original state as possible, she explains. The closer your nutritional picks to their origins, the better.

However, getting in more fruits, vegetables and grains into your diet isn’t as complicated as spending hours reading labels in a grocery store or travelling to the furthest organic market. Even frozen fruits and vegetables, while they do lose some of their nutrients in the freezing process, are better than none at all, Andresen says.

Step two, watch your sugar intake. For self-professed sweet tooths around the world, this may be easier said than done. However, Andresen advises the long-term benefits are better not only for physical health, but also emotional wellbeing. “People under heavy stress tend to experience a rollercoaster effect with their insulin levels,” she says.

Third on the list of vices is caffeine. While sipping on your morning cup of java in moderation is okay, many of us tend to overindulge. As an alternative, Andresen suggests reaching for black tea, since it has some caffeine. But more importantly, it also contains a compound called L-theanine, which helps keep cortisol levels in balance, she says. Most importantly, Andresen stresses that healthy eating isn’t about subtracting calories or about restriction, but adding. Her best advice is to approach healthy eating with a playful, curious and relaxed approach. Once her patients are more comfortable with recognizing foods to try versus ones that are less ideal, only then can more drastic dietary measures be taken.

This doesn’t necessarily mean converting to an all-vegan, vegetarian or raw foods diet, which she hears a lot about from her work with patients.

In fact, the doctor says she believes the body’s need for protein has been a little distorted.

“The vegan diet [for example] is healthy in so many ways, but you aren’t getting enough protein. If you kept consistently eating this way and maybe added a chicken breast once in a while, this would be optimal,” says Andresen.

Protein Sources
The body needs anywhere from 50 to 70 grams of protein everyday, says Andresen. Among its many functions, protein helps keeps energy levels sustained. The key in avoiding what Andresen calls “that midday crash” from an imbalance in blood sugar levels is to combine foods from complex carbohydrates and proteins in one meal.

“If you have a slice of toast in the morning while you’re out the door, and that’s all, your blood sugars will rise and as a result, the body crashes in about an hour,” says the doctor. “However, if you eat some cheese or boil an egg to go along with the toast, that will take you much closer to lunch time.”

If you rely on plant sources for your protein intake, such as soy or tofu, Andresen suggests enjoying these products in moderation. While easier to digest than their animal counterparts, including cow’s milk, cheeses and processed meats, it is important to continue reading labels for sugar content and preservatives.

Supplements
The doctor says if she could only recommend one kind, it would have to be fish oil. Among its list of positives (may assist in prevention heart disease, as well as cancer), fish oil is also rich in vitamin D, which more and more research is showing helps strengthen the immune system and may even assist in preventing certain cancers, Andresen says.

Water
Optimally, you should be drinking a litre a day, the doctor says.

Exercise
Even a little will go a long way.

“The gym is a great approach, but try to get outside,” says Andresen. “Try to take a 20-minute walk, which many of us can forget to do.”


Lifestyle Tips

For a cold- and flu-free season

For many of us, the fall is a great time for reflection: the changing leaves, autumn harvests, back to school (or routines), Thanksgiving and much more.  What better way to carry on the spirit of the season than by keeping colds and flus at bay, the natural way?  Here are a few tips from the American Association of Naturopathic Physicians to help your immune system stay in tip-top shape.

Sleep: Maintaining a balanced sleep routine is one way to keep our immune system healthy. Adults need seven to nine hours of sleep each night to rejuvenate for the next day. Consistent inadequate sleep lowers the body’s defences needed for fighting viral infections.

Stress: While stress is a part of everyday life, excessive stress can decrease immune function and make it easier to come down with the flu. Establishing stress management techniques like deep breathing, exercise, yoga or meditation can help ensure that everyday stress won’t leave you vulnerable to the flu.

Diet: A diet rich in fruits, vegetables and quality proteins is a foundation for a healthy immune system. Studies have shown that eating a sugary snack or meal can depress the immune system for several hours, creating a window of time during which it is easier to get the flu. Avoiding excessive sugar can keep the immune system working at the level needed to fend off viral infections, like the flu.

Most over-the-counter medications only treat the symptoms of the cold or flu virus. Naturopathic treatments include nutritional supplementation, lifestyle recommendations, and immune-stimulating and antiviral botanicals that can support the body’s natural defenses. Talk to your naturopathic doctor today about the best choices to keep you and your family healthy through flu season. •