Staying Healthy in the Winter Months

With the stress and sugary treats over the holidays (hopefully) behind us, it’s time again to start thinking about staying healthy.

Our immune system is dependent on sleep, and regulated hormone patterns in order to stay healthy. During the day, our bodies secrete a hormone called cortisol, a hormone that helps us metabolize carbohydrates, fats and protein to give us energy throughout the day.

Cortisol is not a bad hormone, however, excessive release of cortisol is when we run in to health problems. By night time, cortisol levels decrease while growth hormone and the well-known sleep hormone, melatonin, prevail during the night. Growth hormone and melatonin are important in regulating sleep and rejuvenating the immune system, and regenerating the body for the next day. When our bodies are over-stressed and in overdrive, cortisol is continually secreted at high levels, even at night, preventing the secretion of growth hormone and melatonin.

Excessive sugar consumption (especially at night) can also cause unwanted stimulation of cortisol. As a result our sleep is hindered, our immune systems are weak and our susceptibility to catching colds and flus is sky-high. Too much cortisol excretion can also lead to adrenal gland exhaustion, a point where the adrenal glands can no longer produce adequate amounts of cortisol, as well as adrenaline, to keep us energetic throughout the day. That in itself can cause a whole series of problems on the body!

Thinking long-term, imbalanced cortisol levels can have extremely negative effects on the body, leading to conditions such as, increased abdominal obesity, poor sleep, extreme lack of energy and diseases like Type II diabetes and cardiovascular disease. So how do we keep our bodies nice and healthy? Keep the adrenal glands (and therefore cortisol) balanced and healthy!!

1) Take time to relax! The stresses of daily life can make us to forget to sit down and breath. Even taking 30 minutes before bed to relax, breathe and sip on a nice cup of relaxing tea can help bring those cortisol levels down and prepare your body for a restful sleep.

2) Get a good night’s rest! As mentioned before, sleep is the time where your body repairs and rejuvenates itself for the upcoming day. Getting at least 8 hours of sleep will do wonders for your energy levels and immune system.

3) Keep those intestines healthy! Supplementing with a good quality probiotic will boost your immune system and help you digest and assimilate food.

4) Keep the sugar to a minimum Try saving treats (and drinks) for special occasions only. This will take much will power but the reward in the end is worth it!

5) Know your ABCDE (Zn) Vitamins C, A and E and Zinc are nature’s antioxidants, perfect for boosting the immune system. You can buy a combination formula of ACES + Zn from your local health food store. B vitamins help manage your cortisol levels by calming the nervous system and reducing stressful reactions. Vitamin C in particular helps our adrenal glands (our stress organ) cope with stressful situations more effectively, and is also great for boosting our immune systems.

As you can tell, cortisol is a hormone that greatly impacts our health. If you experience fatigue, poor sleep patterns, anxiety, weight gain, or know that your health isn’t where it should be, I recommend getting your cortisol levels tested to see if specific interventions (the natural way!) should be considered. Many naturopathic doctors offer these tests through their clinics so please contact your local naturopath to see if you qualify for testing. Here’s to a Healthy Winter!

Written By Dr. Tanya Lee, BSc (Hons), N.D. 

Dr. Tanya Lee is a naturopathic doctor currently practicing at The Health Centre of Milton.. Dr. Lee was drawn to the naturopathic profession for its core beliefs in treating the whole person. She practices general medicine, with a special interest in children’s health, women’s health and pregnancy. For more information on Dr. Lee and her practice, please visit, www.tanyaleend.com. 

Keeping up with your Child’s Immune System

The immune system is one of the most important systems of the body to develop. Many people are unaware how much a child’s immune system development impacts their overall health for the future.

Symptoms such as skin rashes, digestive problems, runny nose, as well as atopic diseases (conditions that are characterized by allergic hypersensitivity), such as eczema, asthma, and allergies, are good examples of what can happen when the immune system has not been exposed to the proper stimulus.

At birth the neonatal immune system is completely sterile and naïve, and over the next 12 years its daily environmental exposures dictates the proper development, and strength of the immune system. A child’s immune system first exposure is to bacteria when passing through the vaginal canal, and then to mom’s first breast milk (colostrum), with these two exposures being extremely important in activating the appropriate signals for immune system development.

From then, breast milk provides the child proteins that protect the child from certain microbial exposures, as well as factors to properly develop the immune system. Food introduction in the later months also dictates the development of the immune system. The function of the intestines and the bacteria lining (probiotics) is to monitor what can pass through the gastrointestinal tract in to the bloodstream. Early introduction of the more “allergic” food groups, such as grains, cow’s dairy, and soy, can trigger improper immune development as the gastrointestinal tract (the largest of the immune organs) has not been fully developed.

An underdeveloped gut in an infant is more “permeable”, meaning that there are gaps in the intestinal lining, allowing other larger structures to pass through and enter the bloodstream. When this happens, the naïve immune system automatically tags these structures as “harmful” and will develop antibodies so that future exposure to these proteins (and others with similar structures) will trigger an unwanted immune response.

Recent studies have actually found that kids with a strong family history of atopic diseases, such as asthma and allergies, have a lower incidence of atopic disease at 5 years of age if not fed dairy or soy, compared to those children fed cow’s milk or soy in their early years. As you can see, dietary exposure in the first years of life is crucial to ensuring that the immune system is working properly.

So what are some steps new moms can take in order to optimize your baby’s immune growth:

1) Vaginal delivery and breastfeeding (at least 12 months is optimal): This is the best way of priming your neonate’s immune system to develop properly. There are a number of limitations to this as complications can arise, preventing this step from being fulfilled. This is why we have step #2

2) If complications arose and you were/are not able to either give birth vaginally, or breast feed don’t fret! We can still ensure your little one’s health by providing a safe probiotic alternative. A good quality neonatal probiotic will contain bacteria similar to the ones found in breast milk.

3) Formula: if you are choosing to supplement using formula, try making your own formula (alternative health care practitioners can provide you with recipes). Some hypoallergenic formulas still use dairy, but the proteins are partially broken down, decreasing the burden of infants digestive tract. Supplementing with a probiotic while feeding formula is essential. Please visit www.specialtyfoodshop.com to view some hypoallergenic options!

4) Food introduction: Limit the amount of grains, and pure proteins to your baby before 9 months – by sticking exclusively to hypoallergenic vegetables and fruits, as well as breastfeeding before this time, we can cut the amount of exposure to hyperallergenic proteins in cereals and formulas. After 9 months, slow introduction to the more hyperallergenic foods along with breastfeeding can decrease the chances of developing an unfavorable reaction. Your alternative healthcare professional should be able to provide you with a comprehensive food schedule.

Note: I get a lot of new moms worrying that if they don’t give their child fortified rice cereals, the child will not get enough nutrients to grow (such as iron, calcium). Vegetables contain more than enough nutrients to give your child the iron, calcium, antioxidants and fats they need. The breast-milk should be able to provide the rest, but make sure your diet is just as healthy as your child!

5) Moms need to keep healthy too! Moms, keep your diet clean, healthy and full of vegetables and fruits. Much of your infants daily nutrient needs come from you! Supplementing yourself with a good probiotic, and keeping up with your prenatals can help keep your immune defenses up during the wonderful, yet stressful experience of motherhood.

Written By Dr. Tanya Lee, BSc (Hons), N.D.
Dr. Tanya Lee is a naturopathic doctor currently practicing in Milton Ontario. Dr. Lee was drawn to the naturopathic profession for its core beliefs in treating the whole person. She practices general medicine, with a special interest in children’s health, women’s health and pregnancy. For more information on Dr. Lee and her practice, please visit, www.tanyaleend.com.


Health Centre of Milton
400 Main S. E Suite 210
Milton, ON
L9T 1P7
905.878.8131

Swaddle Me Safely

There is nothing more comforting for a newborn baby than to be swaddled up snuggly in a blanket and held in Mommy or Daddy’s arms. But, the question of safety of this age-old comfort method has been on the minds of mommies lately. 


What’s all the fuss about?

As newborn infants, our hips are immature. As our skeletons mature from cartilage to bone, our hip sockets grow. The formation of proper deep, round, hip sockets depends on the proper placement of the thigh-bone (femur) in the developing socket (acetabulum). 

Certain methods of swaddling place baby’s hip in a risky position, increasing the chance of Developmental Dysplasia of the Hip (DDH). Dysplasia simply means malfomation - in this case, of the acetabulum.  With, DDH the head of the femur may be partially or fully dislocated from the malformed, shallow acetabulum. 

Untreated DDH leads to hip pain and early arthritis of the hips. Some babies are born with the condition due to constraint in the uterus while developing, while others acquire the condition after birth. The good news is the condition is almost always treatable if caught early with simple, non- invasive measures. 

According to the International Hip Dysplasia Institute (IHDI), babies should be swaddled with a slight bend at the hip and knee and slight separation of the legs, somewhat like a frog’s legs. Freedom of motion of the legs is another factor that reduces risk of DDH.  The IHDI also recommends avoiding ‘papoose’ style swaddling. This style of swaddle binds straight legs together tightly. Cultures that use papooses to carry infants have higher rates of DDH, whereas cultures that carry babies ‘straddle’ or ‘jockey’ style, have lower rates. Salter RB Can Med Assoc J 1968;98:933-945 

Visit this link to the IDHI for a wonderful animation of how leg position affects the hip:
http://www.hipdysplasia.org/developmental-dysplasia-of-the-hip/hip-healthy-swaddling

This video, by the IHDI demonstrates three safe swaddling methods. 
http://www.hipdysplasia.org/developmental-dysplasia-of-the-hip/hip-healthy-swaddling/

Although all newborns are checked at birth for DDH, it should be re-assessed periodically during infancy since it can develop after birth.

If you would like more information about your swaddling techniques or have questions about chiropractic care, please call the Health Centre of Milton at 905-878-8131 to book a complimentary consultation today. 

Dr. Patterson has recently welcomed her first child to the world and has experienced first hand the benefits of chiropractic care for the pre and postnatal period for both mom and baby. She takes special interest in the treatment of pregnancy and pediatrics. She is committed to providing high quality care to her patients, improving their physical well-being and improving their capacity to participate fully in life.

Dr. Rebecca Patterson B.A. (Hons.), D.C.

Health Centre of Milton 

905-878-8131 

420 Main St E. Unit 102 &103

Milton Ontario L9T 1P9 

How to be Leg Smart During and After your Pregnancy

No one needs to tell you that pregnancy causes an amazing transformation to your body.  Unfortunately not all transformations are desirable and it was my mother’s hard earned advice to start early when it comes to preventing varicose veins.

Three children later and the veins to prove it- she underwent surgery to remove a few of the veins that were exceptionally painful and unsightly, but without continuing to wear her compression stockings or socks the  varicosities eventually came back, worse the second time around requiring a second surgery. This led me to become more educated in the causes of damage to our veins, including pregnancy –induced varicose veins. Consequently it led to the purchase of my very own compression stockings even though I’m not expecting.

Most women don’t wear compression stockings during the first pregnancy. They may only start to wear them once they experience pain which may not be till years later or during a subsequent pregnancy. By then the veins are already distended, with valve damage. Of the women who have multiple births, a majority will develop varicose veins. Compression stockings may be difficult to put on, (more on that below), but they really do make a difference in the long term. Although compression stockings help relieve pain and symptoms, the key is preventing the damage from occurring before you feel the negative effects!

So, now that I’ve given you my two cents,
which compression stockings should you buy?

You may, of course, walk into a surgical supply store and purchase compression tights identical to those your grandmother wore in the 1970’s. But that is no longer necessary, as there are designers out there designing compression tights that are actually somewhat fashion forward.

Here is what to consider before you make your purchase:

1. Compression. Compression stockings are available in graduated support levels, starting at 8-15mm/Hg and topping out at 40-50mm/Hg (you’ll need a prescription for the higher support levels such as 20-30mm/Hg at which are covered by most extended health coverage). Some drug stores or maternity stores may sell support stockings but there is no attached support level. These are not compression stockings and will not provide the therapeutic effect. Furthermore make sure you are getting a medical gradient compression stocking to help promote blood flow back to the heart (highest level of compression at the ankle, least amount of compression at the thigh). As a certified custom fitter for compression stockings I always recommend going to a clinic to be fitted to ensure the proper support.

2. Opaque or Sheer? Compression stockings are available in both sheer and opaque styles. The sheer have a higher chance of ripping or tearing so going with an opaque may last longer. Besides- if Kate Middleton and other celebs can pull off the “tight” look under media scrutiny, so can you!

3. Pantyhose or Socks? Even the sock will help prevent varicosities. Remember 100% of the compression should happen at the ankle and gets less and less up the leg. The choice is really up to you and what your needs require.

4. Price. Compression stockings are not inexpensive- be prepared to spend $100-$200 on a high quality pair. If you wear them every day, they should last you about 6 months. Once they become easy to put on you should replace them.

5. How to put them on? There are many aides available for donning and doffing your compression stockings however I find that simply turning them inside out when putting them on will do the trick.

For more information of if you would like to book a compression stocking fitting call the Health Centre of Milton at 905-878-8131.

Dr. Sarah Chajka believes that Chiropractic care is beneficial to all. Her upbringing in an active family and years of discipline through sport and dance have reinforced this as well as witnessing the transforming effect of chiropractic treatment on all ages. While working at the Health Centre of Milton she has further developed her interest in preventative health and healing and has taken extra courses in order to give specialized attention to pregnancy and paediatrics.



Dr. Sarah Chajka, HBKin, DC, Webster Certified
Health Centre of Milton
905-878-8131
420 Main St E. Unit 102 &103
Milton Ontario
L9T 1P9

How to Enhance your next Massage with Essential Oils

When your baby, toddler, or child is hurt or not feeling well, a common thought is to “rub it better”. Whether they have a tummy ache or bang their elbow, mothers and fathers, often use touch as a natural reaction to reassure and comfort your little ones. Although parents use this so often, sometimes they forget that they too can benefit from this concept of touch. Whether your goal is to enjoy a moment of peace and relaxation, decrease tension, or even reduce pain, therapeutic massage has been shown to have tremendous benefits on your physical health and well-being.  

A popular complementary therapy used to enhance regular massage treatments is aromatherapy where concentrated essential oils are massaged into the skin. These natural oils are extracted from herbs, flowers and other parts of the plant, and are used to treat various diseases. Aromatherapy is not a new concept. Originating in Egypt and India, it has been practiced for thousands of years and has evolved from ancient traditions of herbal medicine. With increased popularity of massage therapy and aromatherapy, more research has taken place to discover the benefits of this adjunctive treatment. This increase in research has found that aromatherapy combined with massage is better at reducing anxiety following treatment than massage alone.

The massage therapists at the Health Centre of Milton offer three different varieties of aromatherapy blends:

1) Relaxation Blend: Geranium,
Sandalwood, Lavender, Orange

2) Energizing Blend: Rosemary, Lemongrass,
Bergamont

3) Decongestant Blend: Lemon, and
Eucalyptus

We invite you to add aromatherapy to your next massage therapy treatment. Please not that it is important to inform your massage therapist of your health history as some blends are not recommended for everyone. 





Written by Dr. Sarah Chajka HBKin, DC

 

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The above information was collected from the British Journal of General Practice, June 2000 “Aromatherapy: a systematic review”