Most of us think of selfishness as a bad thing because it has a negative connotation to it. Selfishness does have its place and time, and there are times when you can give yourself permission to be selfish! It is important that we take time out of our busy lives to stop and think about ourselves. Take a moment or two everyday to stop and ask yourself, “What do I need right now?” Relaxation and self-care are very important for our health and well-being. In a world where there are so many things on our to-do lists and things that need to be accomplished, it can become a norm to feel as though we always need to be doing something productive. This is not a healthy mentality or lifestyle.
When we are under constant stress, our bodies are in a “sympathetic” state. This is called the “fight-or-flight” response – when we are alert and on-edge because we just might get chased by a tiger (back in the stone age) or get run over by a speeding vehicle (today). In a sympathetic state, blood is diverted to the organs necessary for immediate survival. The remaining organs (our digestive tract and organs involved in detoxification or elimination, for example) are neglected when we are in this state. As a result, we do not digest or absorb food, nor do we eliminate toxins or hormones properly from our bodies. A “parasympathetic” state is necessary in order to digest food and excrete wastes efficiently. Keep in mind that it is healthy and normal to feel stressed out at times. Stress motivates us when deadlines are fast approaching and it also makes sure that we show-up on time for important meetings and events. Here is a short list of self-care tips you can implement into your daily routine to help you relax and enjoy life to its fullest: Self-care tips: 1) Read a book: what better way to escape reality than to get lost in a book! Live through the characters and the events that take place. Reading allows you to forget about your own schedule and gives you the option of when to go back to it. 2) Plan a vacation get-away: time away allows us to unwind and de-stress. Do not bring any work with you! Use this time to re-connect with your body and mind. 3) Meditate: Meditation has health benefits on all levels. Physical health benefits include but are not limited to: lowering blood pressure, reducing muscle tension, improving metabolism, as well as increasing immunity and energy levels. Mental health benefits range from emotional stability, a decrease in anxiety, and an improved ability to focus and concentrate. Meditate regularly, perform a body scan to “check-in” with yourself, and add some guided-imagery to take you wherever you want to be. 4) Color: Mandala coloring taps into your creative side without the need for artistic experience. If you have artistic experience, then great – you can also draw to express yourself and let go of any emotions or anything you might be holding onto. Coloring re-directs your focus and brings you to the present moment, as you color listen to the sound of your pencil filling in the various sizes of shapes. Do not spend too much time stressing out over color – trust your instincts. 5) Deep breathing: This are very beneficial for reducing stress and anxiety, and can be done anywhere at any time! This is the perfect tool to have at your disposal. Breathe in through your nose for 4 seconds, hold for 4 seconds, and then exhale through your mouth for 5-6 seconds. Repeat 4 times. This helps to switch our response from a sympathetic to a parasympathetic state. Dr. Ashley is a licensed Naturopathic Doctor and is accepting new patients at the Hampton Wellness Centre. Naturopathic medicine is a form of alternative medicine that aims to treat the cause of your concern(s). Modalities include: acupuncture, diet and lifestyle counseling, nutrition, botanical medicine, homeopathy, and hydrotherapy. Call 613-761-1600 or contact us to book your initial appointment today.
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Digestive health begins in the mouth and ends in the intestinal tract. In brief, the mouth secretes enzymes and the teeth are responsible for chewing and breaking down food; the stomach churns while secreting hydrochloric acid and enzymes to aid with food breakdown; and the intestines absorb nutrients from food & water.The small intestine is an important part of the immune system
Did you know that 70-80% of the immune system is located in the gut? Have you ever heard of the gut-associated lymphoid tissue (GALT)? Immune cells which attack and defend against pathogens are found within this lymphoid tissue. Immune cells must defend against pathogens and toxins while allowing for tolerance to food and bacteria – an important balancing act! Bacteria are present in the digestive tract Did you know we have both good and bad bacteria in our gut? Varieties of different bacterial strains are important in aiding digestive function and providing immune support. Bacteria defend against pathogens, enhance intestinal barrier function, metabolize toxins, reduce inflammation, and help maintain proper immune function. Changes in the relative ratio of good to bad bacteria can compromise immunity and cause inflammation. In a healthy individual, the intestines act as a selective barrier and allow the transport of essential dietary nutrients for absorption. However, when inflammation occurs, this barrier becomes impaired and no longer functions in a “selective” manner; foreign substances end up passing through the epithelial barrier (a condition known as intestinal hyper-permeability) ultimately resulting in greater health problems, including digestive upset and autoimmune disease. Evidence suggests that certain bacterial strains may be more effective than others when it comes to treating a number of different complaints concerning the digestive system. It is important to note that the relative ratio of good to bad bacteria present in our gut depends on factors such as: diet, stress levels, method of birth (Caesarean section vs. vaginal birth), and use of certain medications. Various conditions are related to poor digestive function, including: skin conditions (ie. eczema, psoriasis, and rosacea), fatigue, poor memory, allergies, headaches/migraines, frequent colds/flus, weight issues, arthritis, fibromyalgia, and autoimmune diseases (Crohn’s, ulcerative colitis, and celiac). Symptoms of sub-optimal digestion may include: bloating, cramping, abdominal pain, gas, constipation, and/or diarrhea. Your Naturopathic Doctor can help you heal your intestinal tract by addressing diet and lifestyle factors, as well as promoting optimal digestion and overall health. Naturopathic Medicine aims to address the underlying cause of your concern(s) with individualized treatment plans. Naturopathic Doctors take a detailed health history to address the physical, mental, spiritual, and emotional aspects of health. Book your initial appointment at Restore Chiropractic or the Hampton Wellness Centre today! It is that time of year again - children are back in school, the weather is changing, and most of us are spending more time indoors –all while becoming susceptible to coming down with a cold or flu! We are all familiar with that “run-down” feeling we experience when ill – not to mention those runny noses and sneezes that seem to get in the way of our ability to perform daily tasks. This article will look at common signs and symptoms of cold/flu and how we can take preventative measures to keep our life force strong and vital.
What are the typical signs and symptoms of cold or flu? The average cold presents with the following symptoms: cough, sore throat, runny nose, nasal congestion, and sneezing. Did you know that people can transmit the infection before the appearance of symptoms? Many of these symptoms arise as a result of the body’s attempt to eliminate the pathogen or invader. A typical cold lasts approximately 7 days, but of course this ultimately depends on the status of your immune system! Meanwhile, the flu typically presents with the following symptoms: cough, fatigue, body aches, chills, and fever. By raising our internal temperature, the infection is no longer able to grow and spread. We experience chills because our bodies are technically colder than the new set-point, and the body attempts to generate heat and warm itself by contracting and relaxing muscles, hence the shivering. Body aches are experienced when white blood cells produce cytokines while fighting off infections – these signaling molecules cause inflammation in the joints and muscles, resulting in pain. How do you prevent yourself from becoming sick? There are many ways: 1. It is important to wash your hands regularly. This is the single most effective measure you can take. Consider this: we use our hands for everything and our hands are constantly exposed to the environment and all the microorganisms in it. Not to mention, some of us then proceed to touch our faces which maximizes the opportunity for invaders to enter the body and cause infection. Use a mild soap if you have sensitivities, and avoid antibacterial soaps as they can lead to the creation of antibiotic-resistant bacteria. 2. Sleep is also important – our bodies require adequate sleep in order to repair and heal tissues. Our bodies are also best able to fight off pathogens when we are asleep: the energy we tend to expend when we are active can be used to fight off pathogens and invaders. A general rule is to aim for 8 hours of sleep per night. 3. Cough and sneeze into your elbow sleeve. Many pathogens are spread via respiratory droplets and coughing or sneezing is a great way to contaminate those around you! 4. Spend time outdoors. That’s right, it is not cold weather itself that makes us sick! It is when we are crowding indoors that we become susceptible to catching infections from others. Not to mention, vitamin D also plays a role in maintaining our immune system. So get outdoors and soak up that sun! 5. Drink plenty of water – water helps to flush toxins out of our bodies and allows our organs to maintain elasticity and hydration to expel pathogens which enter the respiratory tract. 6. There are supplements and botanicals out there that can also help keep your immune system strong and vital, as well as help reduce the severity and duration of a cold or flu! Do you think you might be coming down with something? Do you want to make the best of your cold and kick it to the curb? Book your appointment with a Naturopathic Doctor today, call: or 613-366-1644. Let’s get your immune system back on track! Follow me on social media for health tips and other updates: Twitter: @dawnofnewhealth Facebook page: Dr. Ashley Kowalski, Naturopathic Doctor It can be difficult to lose weight and keep it off. Do you feel as though you’ve been trying to lose weight with little success? This could be because you are misinformed about what to do, or because you have an underlying health concern that is preventing you from successfully warding off those extra pounds.
First, let’s talk calories. The macronutrients we consume regularly provide us with different amounts of calories. Carbohydrates provide 4 calories per gram; proteins provide 4 calories per gram; and fats provide 9 calories per gram. Although not a macronutrient, the other substance that provides calories is alcohol - alcohol provides 7 calories per gram. If a Nutrition Facts Label says 12 grams of carbohydrates, 6 grams of fat, and 0 grams of protein, you know that this food has about 102 calories per serving (12 grams x 4 calories per gram of carbohydrates and 6 grams x 9 calories per gram of fat = 48 calories +54 calories = 102 calories). Health Canada recommends that the average diet be composed of 45-65% carbs, 10-30% protein, and 25-30% fat. So which macronutrient should you focus on reducing in your diet in order to lose weight? Carbs, carbs, carbs. Carbohydrates are the limiting fuel source for our bodies and are also important for providing the body with “on-demand” energy. If carbohydrates sources are scarce, the body then proceeds to burn fat. If energy needs exceed those provided by fats in the diet, the body liquidates some of its fat tissue for energy production. 1) The average daily food intake should be approximately 2,000 calories per day per person. Check to see if you are consuming more or less calories on a daily basis by entering and tracking your daily food intake on Fit Day or My Fitness Pal. These programs are good at tracking the calories you are consuming based on serving size and food type. Be mindful of how much food you are eating! You can also enter exercise into these programs. Print a copy of your daily caloric intake, as well as exercise, and bring these papers to your Naturopathic Doctor for review. In order to lose weight, daily caloric intake and exercise may need to be modified. The goal is to decrease caloric intake in order to see slow and gradual weight loss. It is healthy and sustainable to lose weight at a rate of 1-2 pounds per week. 2) Portion your meals properly. The Canada Food Guide talks about portion sizes from different food groups and what a typical meal should look like: ½ of your plate should be vegetables and/or fruits, ¼ meat and alternatives, and ¼ grain products. This is a general guideline, and some people may have to modify this regime if they have food sensitivities or allergies. Vegetables and fruits provide us with healthy carbohydrate choices. 3) Drink 6-8 glasses of water per day. Water helps to boost metabolism. Aim to have your first glass of water in the early morning as soon as you wake up to support digestive function. 4) Exercise. Exercise has so many health benefits and is also used to manage health concerns. For instance, you may be overweight because you have type 2 diabetes or you are dealing with long-term stress. Exercise is beneficial for both of these concerns and for your overall well-being. 5) Avoid crash dieting. Most weight-loss diets are designed poorly, are unhealthy, and are not sustainable long-term! Speak to your Naturopathic Doctor about your weight loss goals. There are many factors involved in weight gain and your Naturopathic Doctor can help determine what might be preventing you from losing those extra pounds. Call 613-761-1600 to book your initial visit today! Do you have questions about Naturopathic medicine? I also offer FREE 15-minute consultations to discuss alternative medicine with you in more detail. I look forward to helping you achieve your weight loss goals! With only a few days of spring remaining - why not try this delicious salad recipe?
Preparation time: 25 minutes Serves: 4 Salad Ingredients: 1 head of leaf lettuce 4 tomatoes, quartered ½ cucumber, sliced 1/3 each of sweet yellow, orange, and red-pepper, cut into strips 3 hard-boiled eggs, peeled and quartered 2 celery stalks, diced 2 green onion, chopped 1 potato, cooked, peeled, and cubed 1 cup sliced mushrooms 1 cup cubed cheddar cheese (optional) Dressing: ½ cup olive oil ¼ cup fresh lemon juice 1 clove garlic, crushed 2 tsp Dijon mustard ½ tsp salt (optional) ¼ tsp coarsely ground pepper and granulated sugar (optional) Directions: On a platter, place lettuce. Arrange tomatoes, cucumber, pepper, eggs, celery, green onion, potato, mushroom, and cheese, on lettuce. Cover and refrigerate until serving. In a small bowl, whisk together oil, lemon juice, garlic, mustard, salt, pepper, and sugar; drizzle over salad just before serving. Good morning everyone! I hope your week has taken off on the right foot and is gearing toward a great finish! I would like to share links to a few of my recent publications with you. I have written a few articles for Naturopathic Currents, and a few of them have been published on the website! Some of the topics I have written about include: autism, tinnitus; pre-eclampsia; fibrocystic breasts; as well as information on vitamin B3 (niacin). My most recent article is now available by clicking the following link: http://www.naturopathiccurrents.com/articles/niacin.
These articles provide the public with insight regarding conditions treated by Naturopathic Doctors and list alternative methods and modalities that Naturopathic Doctors use in practice. Should you have any questions about Naturopathic Medicine and the services offered at my clinic, feel free to contact the Hampton Wellness Centre in Ottawa Westboro at 613-761-1600 and book your 15-minute consultation today! Have a healthy day! While aging is a normal part of life, the rate at which aging occurs is influenced by a multitude of factors. Many theories exist about the aging process; I will cover one that we have some control over as a society: Aging is influenced by the rate at which oxidative stress occurs in the body. Oxidative stress occurs as a result of free radical formation within the cells of the body – these can either be ingested or produced by the body itself. Free radicals are often formed in foods during the various stages of processing, storage, and cooking. The body contains enzymes that neutralize free radicals, however, as we age the efficiency of these enzymes diminishes, and more and more free radicals are allowed to escape and cause damage to cells within the body. The damaging effects of free radicals can be offset by the intake of antioxidants. Antioxidants act as reducing agents which limit the extent of oxidative damage. There are many sources of antioxidants – most can be obtained from the diet and others are available in supplement form. Berries are one of the most common sources of antioxidants. Meanwhile, certain lifestyle and dietary choices can impact the rate at which aging occurs. Individuals who are exposed to radiation, environmental pollutants, cigarette smoke, and environmental stressors are more likely to age quicker. In addition, a diet lacking in minerals & nutrients and a lack of sleep will negatively impact youthfulness. The body absorbs nutrients from foods we consume in order to correct for any deficiencies and to heal itself. Sleep is important; when we sleep our bodies repair themselves as much less energy is needed for daily metabolic processes. At the Hampton Wellness Centre, I offer a service called Facial Rejuvenation (cosmetic) acupuncture. This procedure helps to fight off the physical signs of aging by improving circulation and blood flow to the facial area, which in turn promotes healing and tissue repair. The benefits of cosmetic acupuncture are many, and include: increasing collagen production to fight off wrinkles, brightening the eyes, eliminating puffiness, improving color and muscle tone, moisturizing the skin, reducing stress in the face, as well as lifting eyebrows and sagging jowls. If you may be interested in such a procedure, I offer 15-MINUTE COMPLIMENTARY SESSIONS to answer any questions you may have and to screen for contraindications. Alternatively, you may book your first session today! Call 613-761-1600 or email info@hamptonwellnesscentre.com to schedule an appointment with Dr. Ashley Kowalski, ND. Do you have a hard time falling asleep at night? Do you wake up feeling tired?
I will share some simple strategies that can help you fall and stay asleep at night: 1) Avoid Eating - Try to refrain from eating before bed time. Give your body at least 3 hours to digest a big meal before you hit the sack. Eating before bed can give you heartburn, indigestion, and leave you feeling bloated with digestive upsets. Meanwhile, if your stomach is grumbling, this is a sign that you should probably have a snack before bed. If you must snack, try to make it a healthy one - grab an apple, or some fresh vegetables to tie you over until the morning hours. 2) Avoid Stimulating Activities - Stimulating activities include watching TV, playing around on your cell phone, and bright lights. Dim lighting can help set the mood for a good night's sleep. Read a book before bed or journal to help get things off your mind and relax! 3) Avoid Caffeine - Be wary of consuming caffeine after 2pm in the afternoon. Caffeine is a stimulant and it takes about 8 hours for it to clear from the system. 4) Exercise - This is one thing you do not have to avoid! :) Try to get about 20 minutes of moderate exercise each day, while avoiding vigorous exercise in the evenings. 5) Sleep Routine - The human body loves routine! Try to stick to a set sleep schedule - this will train your body to go to bed at the same time each night and wake up at the same time each morning. Going to bed before midnight each night is ideal. If you are looking for additional ways to improve your sleep, you can book a FREE 15-minute consult or an appointment with me by calling 613-761-1600 or visiting the Hampton Wellness Centre website. If you have any questions, feel free to contact me: ashleykowalski.nd@gmail.com Hello to all of the staff, patients, and prospective patients of the Hampton Wellness Centre! I would like to introduce myself as the newest member of the Hampton team. I am now offering naturopathic services to Ottawa and surrounding communities.
Why Naturopathic Medicine? I chose to enter the profession because I strongly believe that our bodies are capable of self-healing: a bruise will go away and a pulled muscle will revert back to its original state and form. Health, however, is not limited to physical ailments but also encompasses mental, emotional, and spiritual aspects. A person is balanced when all aspects of health are accounted for. Naturopathic medicine provides support as well as natural solutions for common problems. The amazing thing about naturopathic medicine is that it provides flexible treatment options to help you be proactive with your health. Naturopathic doctors receive training in many different modalities, ranging from lifestyle and dietary counseling to nutritional supplementation, and can use the modality most appropriate for your presentation. Naturopathic medicine is also preventative in nature. For instance, we are aware that chronic abuse to the knee does not produce favorable outcomes long-term. A Naturopathic doctor can help stop “dis-ease” in its tracks as well as offer support to the body during times of crisis. As a Naturopathic Doctor I look forward to helping and supporting you on your way towards achieving maximal health and well-being. It’s time to make your health matter! Are you unsure if Naturopathic Medicine is right for you? I offer 15-MINUTE COMPLIMENTARY SESSIONS to those with questions or who are looking for more information. To find out about my background, please refer to the biography section of the website. Also check out www.hamptonwellnesscentre.com for clinic updates and information. 'Like' my Facebook page for health tips and more: Ashley Kowalski, Naturopathic Doctor Follow me on Twitter: @dawnofnewhealth Connect on LinkedIn: Ashley Kowalski, ND Feeling Stressed? Cheer up, the feeling is more common than you may think!
Stress is an inevitable feeling that every. single. individual. will experience at some point in life. Stress has different triggers and affects each person differently. As unique individuals, it is interesting to note how one event can be perceived as stressful to one person and have a minimal effect on another. What could account for these differences? There are many answers - for instance, the environment we are exposed to growing up as children may condition us to react and respond in certain ways to a particular situation. Meanwhile, stress may be triggered by a reminder of a previous life experience. Anxiety and depression, among other mental health conditions, may also cause one to experience stress in otherwise normal, everyday routines. Perceived stressful situations trigger the release of the stress hormone, cortisol, within the body. Cortisol is a hormone produced by the adrenal glands, which are located on top of the kidneys. The adrenal glands are composed of the inner medulla and the outer cortex: the cortex is responsible for cortisol production. Cortisol levels follow a precise pattern that normally fluctuates throughout the day. However, high stress situations can cause these levels to become irregular - with cortisol peaking at the wrong time interval and levels "rising through the roof". High cortisol levels can have other detrimental effects on our everyday health and well-being - varying from weight gain to more serious long-term health conditions. Below are a few simple strategies you can attempt to reduce stress in your life: 1) Perform deep breathing exercises for 5-10 minutes at a time. Inhale for 5 secs, hold for 5 seconds, and exhale for 5 seconds. Repeat five times! As you inhale, visualize yourself crumpling up a ball of paper (or 'the stressful situation'), aim for the waste basket as you hold your breath, and visualize the ball being thrown into the garbage (and out of your life) as you exhale. 2) Meditate & perform yoga regularly. Find a quiet space, and try to tune into your body - what are you feeling? how are you feeling? Listening to our bodies can help us come up with solutions to problems. Yoga helps with energy flow throughout the body, and thus is balancing. :) 3) Get a good night sleep (aim for 8 hours). Cortisol levels can become elevated when we are sleep-deprived, as our bodies do not have enough time to repair themselves and recover from a hard days work. In fact - throwing ourselves out of any ordinary routine can be considered stressful to our bodies. 4) Build and have a support system. Talking with friends and family members about your situation can also be an uplifting experience. Knowing that other people are there for you and want to help can take the edge off. 5) Speak to your Naturopathic Doctor about taking an adaptogen. Adaptogens can help us cope physically and mentally under conditions of long-term stress. There are many different types of adaptogens out there, so it is important to speak to a professional to see which one is best for you! |
AuthorAshley Kowalski is a licensed Naturopathic Doctor in Embrun, Cornwall, and Ottawa. She is currently accepting new patients. Archives
September 2020
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