Book now

Our Blog

Spring Clean Your Fridge & Body

April 15, 2014

 

SOW Health Challenges You To Join Our 2 Week Spring Clean Program

It’s been an extra-long and dreary winter. Are you in need of more energy, smoother digestion, and an increased sense of wellness? With spring in the air, we challenge you to join us to spring clean from the inside out. Let’s recalibrate our health together!

Our two Naturopathic Doctors will personally be completing the challenge and guiding you every step of the way. The Spring Clean Program costs $85 and includes:

  • 15 minute Naturopathic Consultation to explain details of the program and include an individualized supplement plan (includes 1 supplement kit to support with elimination of toxins – up to $70 value)
  • Hypoallergenic eating guidelines + recipe booklet (this means no sugar, gluten, dairy, caffeine or alcohol – but plenty of nourishing meal ideas to support optimal health)
  • Facebook group support page where we’ll share resources, help motivate you and answer any questions you may have as you complete your program

The Spring Clean Program is only available between April 21 to May 18, 2014. To get started, call or email us to book a time for your 15 minute consultation and to pick up your detailed guide and supplements. Once you have these, you can start the program whenever you’d like!

The SOW Health team plans to complete the challenge from April 28 – May 12 and we would love for you to join us!

 

Probiotics 101

March 4, 2014

 

Did you know that you are only 10% human? There is actually 10 times the amount of microbial cells in your digestive tract than cells in your entire body. So, 90% of you is bacteria!

Probiotic Data

Sometimes referred to as a “newly discovered organ”, the bacteria in your intestines weighs about 1.5-2kg, which if collected together would be approximately the same weight as your liver. These bacteria take up residence from the day we are born (or earlier), and remain with us all our lives. They are essential to overall health.

So, now that I have your attention, let’s go over some key terms and definitions related to bacteria and human health.

1)      Microbiota (formerly known as flora): the collection of microorganisms that reside in a previously established environment. For us, this means we have microbiota in and on our skin, lungs, digestive tract, urinary & vaginal tracks. The term “flora” has been used as a term for microbiota, but it relates to plant life instead of live microorganisms, so is technically incorrect. Each of us has an individual collection of species of bacteria (there are at least 1000 species known) so your microbiota is like an internal fingerprint (since the majority live in your gut). Similarly, the term microbiome is used interchangeably with microbiota, but refers to the combined genetic material of microorganisms in a particular environment (this “second genome” actually makes up 99% of our genetic information).

2)      Probiotics: Live microorganisms which, when administered in adequate amounts, give health benefit to the host. Probiotics are simply live food or supplements you take to support your microbiota.

So, what do these little guys do for us? Bacteria are our friends. They’re actually more than that, they are friends with benefits! Our microbiota performs many physiological functions and directly impacts our health in the following ways:

  • It helps us digest our foods properly so that we can comfortably absorb our nutrients. It ensures proper digestive function and even assists in the production of some vitamins (B and K).
  • It acts as a barrier to infectious microorganisms and also combats pathogenic toxins (like those from Clostridium difficile).
  • It balances and drives correct development of the immune system, influencing the formation of white blood cells & cytokines in the gut to prevent allergies and autoimmunity.

The development of gut microbiota starts at birth. As the newborn baby enters the world, it is quickly colonized by the microorganisms from the mother and external environment. Vaginal vs. C-section birth will influence a baby’s microbiota development (more on this in another post). From the third day of life, the composition of intestinal microbiota is directly related to how the infant is fed. Breastfed babies colonize different bacteria than those who are formula fed.

As we age, our microbiota is constantly in flux and is reduced or becomes imbalanced (a term called dysbiosis) by a variety of factors, such as:

  • Antibiotic or medication use
  • Lifestyle and poor diet (specifically a diet high in sugar and simple carbohydrates)
  • Stress (which hormonally can influence the type of bacteria in your gut)
  • Digestive disorders
  • Infection or illness
  • Travelling

Since these factors relate to all of us daily, it is imperative to introduce probiotics to maintain health. This can be done in the form of fermented foods or supplements. Probiotics are naturally occurring in fermented foods such as yogurt, miso, kimchi, sauerkraut, and kefir. If you’re looking just to maintain your health, including fermented foods in your diet daily may be all that you need. However, if you’re looking to improve or therapeutically treat a condition, I would suggest consulting a Naturopathic Doctor and supplementing with a good quality probiotic. A good quality probiotic will:HMF Intensive Sow Health

  • Be potent. Look for colony forming units on the bottle, or CFUs. For therapeutic probiotics, I generally recommend a minimum of 10 billion CFUs and increase the dose depending on the condition being treated.
  • Be scientifically proven to work. There are many probiotics on the market so it’s important to use strains that have been studied. Strains used in the probiotics are important for therapeutic use and are studied continually. Supplements have unique strains for certain conditions or uses. Brand does matter and affects quality of the product. Brands I recommend to my patients include: Genestra, Metagenics & NFH.
  • Be human. Human strains of probiotics will naturally adhere to your digestive tract more readily than animal strains. They also tend to survive stomach acid better.
  • Be free of allergens. Many people are sensitive to dairy and, therefore, yogurt wouldn’t work for them. High quality supplements are a great way to take your probiotics without dairy.

So, in my opinion, daily probiotic supplementation can be a component of a healthy diet throughout your lifetime. If you’re not quite convinced, here is a list of clinical conditions that probiotics are most indicated for:

  • Digestive complaints: diarrhea, gas, bloating, constipation
  • Food sensitivities (LINK food sensitivity blog)
  • Antibiotic use
  • Atopy: eczema, allergies, asthma
  • Any infection: colds & flus (treatment and prevention – LINK BLOG treating colds and flus naturally), urinary tract infections, digestive infections, ets
  • Dysbiosis and candida (yeast infections)
  • IBS, Crohn’s and Ulcerative colitis
  • There is also growing evidence in probiotics supporting healthy mood and weight management

This was an overview blog on the wonders of bugs. Don’t be afraid – we need them to live! Please let me know if you have any questions. Also, please consult a Naturopathic Doctor for treatment as we are experts in probiotics and optimizing your microbiota.

Yours in health,
Sarah Oulahen HBHSC, ND

Naturopathic Doctor at Sow Health

 

 

Natural Remedies for Seasonal Allergies

May 17, 2013

Spring is in the air…for many this means that pesky seasonal allergies are about to begin, if they haven’t already. Runny nose, itchy eyes, endless sneezing bouts are a few symptoms that allergy sufferers experience. Typical options include avoiding being outdoors or taking anti-histamines to alleviate symptoms. There are other options! Naturopathic Medicine provides great solutions for seasonal allergies and immune system balance.

Allergies are a state of hypersensitivity induced by exposure to a substance (allergen) that results in harmful immunologic reactions in the body. Common allergens that trigger such reactions include: pollen, grass, ragweed, pet dander, dust, mold and even some foods. These triggers result in an IgE (immediate hypersensitivity) response which leads to mast cells releasing histamines and leukotrienes, subsequently leading to inflammation and allergy symptoms.

You can identify potential triggers based on the time of year you are most affected. In Ontario, common onset is as follows:

  • Tree pollen: March to June
  • Grass: May to July
  • Ragweed: August to September

If you are noticing allergy symptoms year round, it is more than likely that you are reacting to something other than the above allergens. Indoor allergens such as dust mites, mold, pet dander or food sensitivities may be the culprit. Identifying the cause is half the battle!

There are other factors that can contribute to the allergic response. These include genetic predisposition, lifestyle choices (overuse of sugar & dairy, unresolved food sensitivities) and the environment (overburdened by toxicity, chronic exposure to polluted air).

What can you do to minimize allergic symptoms? Try some of the natural solutions that we recommend:

    • Uncover food sensitivities
      • A side note on food sensitivities. Food sensitivities can either be immediate reactions (mediated by IgE antibodies) or delayed hypersensitivity reactions (mediated by IgG antibodies). Continued exposure to these foods can lead to gastrointestinal damage, leaky gut symptoms, malabsorption, chronic inflammation and even dysregulation of the immune system. Identifying and removing food sensitivities can help heal the gut lining, where at least 70% of your immune system resides. Paying attention to your body and getting in touch with food sensitivities will most definitely help in bringing your immune system back in balance. You can uncover food sensitivities one of two ways: 
      • Hypoallergenic diet – remove the most common inflammatory foods for a period of time and then re-introduce them one at a time and make note of any reactions (minimize sugar, alcohol, processed foods)
      • IgG food sensitivity test – Finger prick blood test done in office byone of our Naturopathic Doctors (a typical panel tests either 96 or 184 foods)
    • Remove the cause in your home & sinuses
      • Refer to our Health in the Home Blog
      • Remove shoes at the door to minimize tracking dirt around
      • Keep plants around the house
      • Avoid toxic cleaning products
      • Neti Pot or sinus rinse squeeze bottle – saline nasal lavage for the sinuses to physically remove allergens from the sinuses
    • Immune Support (balance your immune system)
      • Vitamin D – Immune system modulator year round (increased need during the winter months but also beneficial during the summer months)
      • Probiotics – Professional grade human strain probiotics (beneficial bacteria) to support the immune system and build & repopulate existing flora
    • Support Elimination organs (Liver, Kidneys & Bowels)
      • Lemon and warm water on waking. This activates the liver & gall bladder and initiates digestion
      • Eating plenty of fibre to maintain regular bowel movements
      • Drinking plenty of water throughout the day and avoiding sugary beverages
      • Supplements to support liver & kidney (we typically use herbal combinations, phytonutrients, and/or biotherapeutic drainage remedies)
    • Symptomatic Support
      • There are some great remedies that we use in our clinic as non-suppressive support for your allergies. These are typically complex homeopathics to be taken orally on their own or in combination with mesotherapy injections
      • Local honey is a great way to prime your immune system with pollen. The small amounts of pollen in honey act to desensitize your immune system.
      • Vitamin C and Quercetin are supplements that can be used to stabilize your mast cells and decrease the release of histamines in your body

As you can see, there are plenty of options. If you are unsure of where to begin the best place to start is to see a Naturopathic Doctor for an individualized treatment plan and support.

Yours in health,

Aliyah Alibhai ND & Sarah Oulahen ND

 

Take time to Meditate!

March 12, 2013

Sarah Oulahen ND

If any of you follow me on facebook or twitter you may be well aware that I am very interested in meditation as a way to promote health & balance. I truly believe that we move so quickly in life that we forget to slow down and appreciate the present moment. Really, we need to stop and smell the roses a little more so that we are better able to appreciate the moments of greatness in our daily lives.

When we are constantly on the go, our sympathetic nervous system is fully engaged. This arm of our nervous system is responsible for our “fight or flight” response. When we’re running to catch the subway, at work, constantly checking our to-do list in our heads, and then rushing home to do all our chores, our body thinks it’s literally fighting a threat. Our breathing is shallow and quick, our heart rate and blood pressure increase. Blood is shunted to our muscles to allow us to run away from this threat. Our body is ready and anticipating an intense battle.

On the other hand, we also have a parasympathetic nervous system. The sympathetic and parasympathetic nervous systems oppose each other, so when one is “on” the other is “off”. This is why the parasympathetic system is foreign to many of us! We’re always in the sympathetic mode and so we can’t turn “on” our parasympathetic system.sympathetic and parasympathetic nervous systems

Why is this concept important? It’s not only important, it’s vital to health. Your parasympathetic nervous system is responsible for resting and digesting. Yes, that’s right, we need this system to be engaged in order to sleep and in order to grab our nutrients from our foods. This is why so many of us have problems with insomnia, fatigue, heartburn, gas & constipation. It’s all tied to nervous system balance.

So, moving beyond the physiology lesson, what’s the best way to help nourish your parasympathetic nervous system to enable your organs to function properly? Honestly, I don’t know any better way than to take a few minutes to breathe and slow down – this is the definition of meditation. Simply put, meditation is the skillful, sustained, applied use of attention.

The health benefits to meditation are enormous, here are just a few:

  • Meditation regulated mood: it stabilizes emotions & builds self confidence. It also effectively treats depression, anxiety & pain and also improves your relationships. 
  • Meditation decreases blood pressure, heart rate, and even blood sugar levels. It reduces your risk of heart disease and diabetes and it also helps with weight loss.
  • Meditation increases concentration and energy
  • Meditation increases immune function and helps you fight infections.

    Deepak Chopra 21 Day Challenge
    Sign up for Deepak Chopra’s 21 day challenge today (click on this picture)

One of the reasons why I decided to write this post today is because of an amazing opportunity that began yesterday: Deepak Chopra’s 21 day meditation challenge. For anyone considering or even open to the idea of taking 15 minutes a day to slow down, this is a fabulous introduction. It allows you to set a goal for meditation and each day you listen to a lovely introduction and are guided through meditation with music. It’s incredible and I urge you to sign up (it’s not too late – the meditations are available a few days after the 21 days to allow you to catch up!) If you read this blog after the challenge, purchasing these challenges would be well worth it.

Here are some ways to practice meditation on your own: Meditation posture

  • Choose a place where you won’t be disturbed and away from distractions
  • Sit on a chair with your back straight or on the floor with your legs crossed
  • Set a timer for your desired amount of time (even 5-10 minutes is great). There are many meditation phone apps with timers and music available for free
  • Close your eyes, and simply take a few moments to observe the inflow and outflow of your breath. Breathe in and out slowly through your nose.
  • When thoughts enter your mind, relax and continue. Return to your breath. You can use the following mantra: So Hum (I am in sanskrit). You can also choose to count your inhalations and exhalations.

Be patient. Meditation takes practice. The goal is not to “turn off” your mind but simply to take time to be aware of your thoughts. Also, it’s important to simply let your thoughts flow then chasing them around in your head. Congratulate yourself on breathing deeper and taking a few moments. This is part of a Naturopathic lifestyle and should be done consistently.

Yours in health,

Sarah Oulahen HBHSc, ND

Naturopathic Doctor @sowhealth

 

The Girls: Something to Love & Celebrate!

October 26, 2012

Breasts, boobs, knockers, ta-tas, the twins – no matter what you call them, are you giving them the respect they deserve?  From cancer to implants, breasts make the news for all kinds of reasons these days, but they’re rarely admired for simply being the incredible organ they are.  After all, what else can provide optimal nourishment for a brand new life as well as sexual pleasure?

It’s time that we celebrate our womanhood and embrace our breasts! We, as women, come in all shapes and sizes, as do our breasts. Here’s how you can show your girls some love, naturopathically.

1)  Nutrition.  A low sugar, anti-inflammatory diet is best for your breasts. Here are some specific examples of what to think about when eating right:
  • Focus on vegetables: The cruciferous vegetables are especially important (cabbage, broccoli, kale, Brussels sprouts, asparagus, bok choy). These all contain the plant chemical indole-3-carbinol, which has been shown to decrease estrogen’s ability to bind to breast tissue, thus making the body’s own estrogen less apt to promote cancer. These veggies are also great for your liver!
  • Ground flaxseed: The lignans found in ground flax have potent anticancer and estrogen balancing properties. These can prevent breast cancer itself and also prevent recurrences. It also is a great source of fibre and helps keep you regular. Note that ground flax is susceptible to oxidation, so keep it in the fridge or freezer if you’ve purchased it in that form. I normally recommend 2 tablespoons daily (in your smoothie, yogurt, apple sauce, or water/fresh juice).
  • Limit alcohol: Alcohol consumption is associated with breast cancer risk. The risk increases with the amount consumed, so know that moderation is key. In one study, researchers found that the risk of breast cancer in women who had one or more drinks per day was 60% higher than those who didn’t drink.
  • Reconsider caffeine: The methylxanthines (caffeine and theobromine) in coke, coffee, and chocolate can cause overstimulation of breast tissue in some women, though not all. A trial run of eliminating caffeine is worth it (and may decrease breast pain if you are suffering from it).
  • Watch dairy products: Dairy (specifically cow’s dairy) is associated with breast tenderness and lumps in some woman. This may be due to the source of the dairy, as non-organic cows may have been fed antibiotics and hormones to increase their milk supply, which are then passed into their milk and consumed by humans. Try eliminating dairy for a month to see if you note any changes. Otherwise, try to consume only organic dairy products.


2)  Emotional health. Spiritual healer, renowned speaker and New York Times bestselling author, Caroline Myss notes, “The major emotion behind breast lumps and breast cancer is hurt, sorrow, and unfinished emotional business generally related to nurturance.” Emotions such as regret and the classic “broken heart” are energetically stored in this centre of the body. Guilt over not being able to forgive oneself or forgive others blocks the breasts’ energy. An important 1995 study found that the risk of developing breast cancer increased by almost twelve times if a woman had suffered from bereavement, job loss, or divorce in the previous five years. It is not the loss itself that causes the problem – it is the inability to express one’s grief fully, release it, and respond to the situation in a healthy, adaptive fashion.

3) Breast self exams. Recently, new medical guidelines state that it is not necessary to teach breast self-exams because they do not change the mortality rate from breast cancer. What they mean is that women who do breast self-exams tend to find more benign growths. In my opinion, it’s important to know your breasts. It is women, not their doctors, who find the vast majority of breast abnormalities. It also allows time to appreciate this amazing organ. 

How to do a breast self-exam: It’s important to approach your breasts with respect.

  •  Start by paying attention to them daily in the bath or shower, and try to not be afraid of them or their “lumpiness”.
  •  If you are menstruating, you will find doing this exam after your period is best as you’ll be less sensitive.
  •  First, look at your breasts in the mirror. Look for any changes or dimpling of the skin, then you raise your arms above your head and look for changes. Dimpling may be a sign of something under the skin.
  •  It’s easiest to start the exam either in the shower with your arm over your head or lying down with your arm over your head. Use three or four fingers of your right hand to explore your left breast firmly, carefully, and thoroughly feeling for any unusual lump or mass under the skin. Beginning at the outer edge, press the flat part of your fingers in small circles, moving the circles slowly around the breast. Pay special attention to the tail of the breast (area between the breast and armpit) and the armpit. Repeat this for the right breast using your left hand.

Back to School, Back to Health!

September 6, 2012
As the kids head back to school, teachers head back to work and the weather cools down, many of us are forced to make lifestyle changes.  We’ve left behind the summer hours, the long weekend road trips and the lazy hot days that often interfere with our good intentions and steer us off course.  This makes fall the perfect time to review and revise your current routine, or introduce a new one!
 

Think, for a moment, about the things you do each day out of habit.  Those are the things that have become second nature to you; the things you don’t even have to think about.  As Aristotle said: “We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.”  I wholeheartedly believe we could replace excellence with “good health” and the statement would still ring true.  By creating a healthful routine, we make it easier to stay on course and we become, by habit, healthy.

 
Routine is very important for child development, adrenal health (your organs that handle stress) and family connection.  It creates structure and a sense of stability, which are so important in our busy lives.  So why not take this opportunity to let your bad habits fall to the wayside and establish your new, healthful routine to get you back to good health!
 
So, what should your healthful routine look like?  Here are my recommendations for easy changes that offer significant benefits to your health:
·         Wake up 30 minutes early.  I know, I know, many of us are prone to schedule everything down to the minute, including waking up at the latest we possibly can to get ourselves out the door on time.  By waking up earlier, we allow ourselves more time to calm the mind, prepare the body and set the stage for a successful day ahead. It also allows time for the next three items on this list! 
 
·         Hydrate and jump start your system.  Drink a glass of warm water with half a fresh lemon squeezed into it first thing in the morning.  Not only does this help hydrate your body for the day ahead, but it also activates your liver and gallbladder. These organs aid digestion and will help you process and eliminate the toxins you’ll encounter throughout the day.
 
·         Exercise.  Before you fuel up, wake up by moving your body.  Think of your morning exercise as warming up your body for the day ahead.  Try yoga asanas, weights, cardio, walking, breathing or stretching for 30 minutes.  If you can’t manage 30 minutes in the morning, do at least 10 minutes and save your 30 minute workout for later in the day.  When you get your body moving, you rev up your metabolism. You also increase lymphatic flow which will help your immune system in the winter months ahead. 
 
·         Eat a breakfast of protein and take your supplements!  We’ve all heard that breakfast is the most important meal of the day.  What’s most important is that you start your day with protein.  Protein starts your metabolism and regulates your blood sugar. It gives you an energy source that is more stable than simple sugars which helps you handle any stressors that you might encounter in the morning ahead.  The beginning of the day is also a great time to take your supplements.  A Naturopathic Doctor can help establish a supplement routine that will support your body individually, so make an appointment today for a plan that is unique to you.
 

·         Pack a lunch.  Knowing exactly what is in the food you consume is the best way to ensure you’re nourishing your body properly.  When we eat out, it’s easy to make poor choices based on limited options available to us.  Set a meal plan for the week ahead, as this will make it easier for you to shop and take the thinking out of the equation each day.  Meal planning also assists you in rotating your foods which helps stop you from defaulting to “the usual”.  Of course, the added bonus in packing a lunch is a healthier bank account, too! We’ve started a SOW health Pinterest account to help you with your meal planning and to make sure that you have access to ideas that keep you creative in the kitchen. 

 
·         Get outside.  Fresh air does wonders for revitalizing the body, mind and spirit.  Aim to get outside for at least 15 minutes each day.  If you don’t include this in your morning (or afternoon) exercise, go for a quick walk around the block at lunch or after dinner, or sit outside when you’re enjoying a book, spending time with a friend or even having your meal. 
 
·         Put a limit on TV & computer time.  Time spent watching the tube or planted in front of the computer is sedentary time where we’re typically not observing good posture and our minds are being distracted.  It’s easy to get caught up and let time slip away from us or to feel it’s helping you unwind when really it’s not.  Set a daily or even weekly limit to help you manage your time more effectively and feel more on top of things.
 
·         Take time to unwind and breathe.  There are lots of individuals out there who suffer from one form or another of sleep issues.  Sometimes they’re unable to get to sleep and sometimes they’re unable to stay asleep.  Often, it’s a result of our minds being over-stimulated.  We seem to have lost touch with how to successfully unwind at the end of the day.  We plonk ourselves down in front of the TV or the computer, or try to cram our to-do list items in until the moment our heads hit the pillow.  It’s important to give your mind a rest and prepare yourself for sleep.  With most of my patients I recommend 10 -15 minutes of YOU time. There are lots of ways to do this: write your to-do list down, so it’s not swirling around in your head; reflect on your day and keep a gratitude journal; do some deep breathing exercises; or take a book to bed.  It helps if you can turn your lights down.  Aim to be in bed between 10 p.m. and 11 p.m. each night.  You want to get 7.5 to 9 hours of sleep each night to function optimally.

      Personally, I historically have thought of routine as boring and senile (I know – harsh words for something I’m trying to promote). But, I have grown up in the past few years and have come to realize that your body does need the stability routine provides; I call it a healthy foundation. I’ve learned that this healthy foundation actually allows for more spontaneity in your life. With routine, your body starts to feel healthy and happy. It then has the space to allow for creativity, hobbies, and dream-catching. 


Yours in health,

Sarah Oulahen, HBHSc, ND
Naturopathic Doctor at SOW Health

 
Popular Posts

Our New Offering

Be A Blood Sugar Boss

A 4 week group treatment program to teach you about your own individual blood sugar response. This will open your eyes to a new layer of your health.

For all program info & our next session dates visit this link.

GROUP PROGRAM INFO